A fortnight ago, a reader came up to me at the supermarket aisle and asked if it was wise for him to start running at his age.
He said that he was approaching 70 and was in pretty good health except for mildly-elevated cholesterol levels and the occasional shoulder pain.
His daily routine comprises brisk walking, some body-weight exercises and light stretching, but he felt these weren’t enough and was looking for ways to up his fitness regime.
Even as a schoolboy, he was not into running, but he wanted to give it a try now.
His question caught me off guard as I seldom get approached in this manner!
Well, here’s my take: Age is just a number and you shouldn’t let it stop you from starting running or continuing to run if you’re able to.
However, do get medical clearance first to check if your heart is functioning well and if you have any bone or joint limitations, or diabetes.
If you receive the green light from the doctor, you’re good to go – just start slowly and progress gradually.
Multiple benefits
Physical activity is one of the most important things you can do for your health and running is one way of achieving the recommended 150 minutes of moderate-intensity physical activity a week.
We’re not only living longer, but also have more knowledge (based on science) on how to train, recover and fuel ourselves to keep going until the end.
Running offers plenty of benefits: it burns calories, strengthens bones, improves heart and mental health, helps aid weight loss and enables better sleep.
According to the largest study of recreational runners ever conducted in 2019, which compiled a total of 3.5 million marathon data records, researchers found that adults in the 40-49 age group made up the highest proportion of runners.
The study was commissioned by RunnerClick, an online resource for reviews and information on running and other activities.
Researchers analysed data on nearly three million runners from 39 countries, seven continents and some 238 nationalities in 784 marathons between 2014 and 2017.
The data revealed a gender inequality of male and female runners in many countries; about two-thirds of marathon runners around the globe are men.
The most surprising finding for older adults is that those in the 90- to 99-year-old age group are the fastest growing population of runners today, increasing 39% from 2014 to 2017!
The study didn’t mention when these nonagenarians started running, but the fact that they were taking part in marathons is inspiring indeed.
Preparing well
Here are some points to take note of before you start running.
This is extremely important, if not compulsory, once you reach the age of 60.
Spend 15-20 minutes limbering your joints and increasing the temperature of your muscles before you start your run.
We lose muscles as we age so it’s important to incorporate strength training to prevent muscle loss and improve your overall mobility.
Reduced mobility and a lack of flexibility make it harder for older people to maintain proper form, thus increasing the possibility of injuries.
Regardless of age, approximately 80% of running-related injuries are due to overload on the tendons and ligaments.
Coupled with age-related physiological changes, older runners have a decreased ability to absorb the ground reaction forces associated with running, potentially resulting in injury.
These injuries can include Achilles tendinopathy, plantar fasciitis, iliotibial band strain and shin splints.
Wearing proper shoes with adequate support and cushioning can alleviate this problem.
As cardiovascular health declines with age, leading to reduced aerobic capacity, older adults may find running more strenuous or tiring compared to younger athletes.
Older runners also take a longer time to recover between running sessions, so rest well and pace yourself.
Perhaps, start by running (take very small steps) for a minute and walking for the next minute.
After a couple of sessions, run for two minutes and walk for a minute.
If all is well, replace 15 minutes of your brisk walk with a slow jog and build from there.
Gradually increase the time spent running, while decreasing the time spent walking.
Remind yourself to stop comparing your older self to your younger self because you are now in a different, more mature league.
In a 2017 study published in the Progress in Cardiovascular Diseases journal, researchers found that running just five to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes and other common diseases.
However, the research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day unless your goal is to compete in a Masters tournament, i.e. sporting events designed for older athletes.
In track and field, masters running covers all runners aged 40 or older, while grand masters include those aged 50-59 (and in some races, 60 and older).
Meanwhile, senior masters are those aged 60-69, and veteran masters are 70+ years old.
In most cases, runners in these categories compete with others in their specific age groups, rather than competing against all participants within track and field events.
Runners tend to develop tightness in the calves, low back, hip flexors and hamstrings, so static stretching once a day is highly recommended, especially after running.
If possible, enrol yourself in a yoga class because it offers a perfect complement to running.
It also works on your balance to prevent you from falling, which becomes more likely as we age.
A wonder runner
Remember Ed Whitlock?
When he was 73, this Canadian ran a record-setting 2:54:48 marathon, which beat the winning time at the first modern Olympic marathon in Athens: 2:58:50, set by 23-year-old Greek runner Spyridon Louis in 1896.
In October 2016, at the age of 85, he completed the Toronto Waterfront Marathon in 3:56:34 and became the oldest person to run 42km (26.2 miles) in under four hours.
He started running at 41, trained in a cemetery near his home and was considered a scientific marvel.
“I do what not to do to an extreme,” Whitlock told Runner’s World magazine back in 2010.
“I go out jogging. It’s not fast running, just that I do it for a long time.
“I don’t follow what typical coaches say about serious runners.
"No physiotherapy, diets, ice baths, massages, heart rate monitors or anything.”
He never did any form of strength training either and avoided stretching, except on race day.
Instead, he shovelled snow in the winter and gardens in the summer.
What he did have, according to a 2016 New York Times story on the scientists studying Whitlock’s abilities, were a high VO2 max (VO2 max is the amount of oxygen your body uses during exercise) for his age (he scored 54), a thin build (173 cm, 50kg) and good genes.
More important, said one scientist, Dr Michael Joyner of the Mayo Clinic, was Whitlock’s “physical and emotional vigour” – an attitude of curiosity and joy that kept him going deep into old age.
He died at age 86 from prostate cancer.
What a phenomenon Whitlock was, and while not all of us may have his genetic potential, it’s still never too late to start running.
You just have to find joy in it.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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