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What if my joints can’t handle it? What if I get injured? What if I’m too late? What if I’m not fit enough? These may be thoughts mulling through your head if you want to start running, and they’re all valid concerns. But you owe it to yourself to find out what you’re capable of.
Running has a plethora of health benefits such as weight management, joint health, better sleep and mood, cardiovascular health, endurance, etc.
- Check with your doctor
If you have chronic conditions, recurring injuries or if you’re on medication that might affect heart rate, a consultation might be wise. - Choose proper gear
The right gear enhances performance, prevents injuries and supports safety. Invest in quality running shoes and comfortable clothing. For motivation, get a fitness tracker or app to track your progress. - Walking intervals
Slow and steady wins the race. Apply the walk/run method: 30 seconds of walking followed by 30 seconds of running and repeat. Remember to match it to your fitness level – you know your body best. - Form over speed
Protect your joints, so keep your posture upright, arms relaxed and don’t worry about pace, focus on consistency. - Listen to your body
Prioritise rest days for recovery, but be aware of pain, in which case it’s totally okay to take a break. - Strength & flexibility
Mobility is vital, so consider yoga, Pilates, light strength training and stretching. - Motivation vs discipline
It’s not possible to be motivated ALL the time, which is why discipline is good. Set small goals or join a running club and honour the commitment. Putting practical protocols in place holds you accountable and eliminates decision. - Running at every age:
20s–30s: You’re in peak physical form but life might get in the way. Set clear goals like races and also focus on protecting your limbs and bones with the long term in mind.
40s–50s: Do not neglect warm-up and cool-down, and add strength training to support your bones. Create a training plan and follow your body’s cues.
50s and up: Manage your expectations based on your fitness level and know your limits. Have a complete physical from a doctor, focus on balance, start very slow, and don’t compare yourself to your younger self.
Running is psychological – it tests your resolve and confronts you with a question that can translate into other areas of your life: do I keep going or do I quit? If you regard it a journey worth taking, start small and practical, building up your stamina until you’re a seasoned runner at any age.Â
Also see: https://www.bona.co.za/health-wellness/tips-on-how-to-breathe-correctly-while-jogging/
