6 ways to help the elderly runner run safely


Understanding abilities, personal condition, foot care, strength training, hill climbing ... are ways to help elderly runners avoid injury.

Jogging improves cardiovascular health, respiratory health, flexibility and endurance exercise ... This subject also supports weight loss, increases resistance, however, the elderly need to pay attention to the points. to protect yourself from injury:

Know where to stop

Elderly runners need to remember to only run with strength, know how to stop when experiencing pain or signs of danger. Former marathon runner and physical therapist Clint Verran also advises not to run until the pain is gone for a few days. According to experts, it is possible to apply everything when experiencing injuries such as: changing shoes, running barefoot, using an orthopedic brace, scheduling massage, ice baths, using a roller ... the safest.

However, Clint Verran thought this lesson was the hardest, it took him 50 years to really realize it. When parts directly related to running hurt, stop running immediately. "Not tomorrow, next week or next month, take some time off right away so your body recovers, avoiding making minor pain worse," he said.

If the runner is not well, runner should not try to run.  Photo: Shutterstock.

If the runner is not healthy, the runner should not try to run. Photo: Shutterstock .

Foot care

Dr. Irene Davis - Director of Spaulding National Jogging Center (USA) - explains that hepatitis is more common as we get older, partly because the shoe's support pad can weaken the muscles in the table foot.

To strengthen this small muscle group, you can do this exercise: put your foot on a towel, pull it in with your toes. Do two sets, each set 20 times daily. At the same time, practice 5 additional movements that support the foot muscles .

Run on dirt road

Athlete John Medinger (66 years old) has conquered 170,590 km during his career sharing the secret of running on dirt roads in the past 30 years. Running on an uneven surface, he argued, kept pressure from rolling around, it didn't cause overuse injuries.

Orthopedic surgeon Scott Levin agrees that dirt road removes more stress than running on hard surfaces. He further explained that with knee pain, ITB syndrome (hip to knee pain syndrome) and any other illness - often worsened by a high impact - the force of the earth line will give feel better than asphalt or concrete.

Hurry up the slope

Intermittent intense exercise, or HIIT, maximizes oxygen and muscle needs, but affects muscles and joints, leading to injury. One solution that the physical therapist Verran offered is: run HIIT on a hill to reduce the impact.

Coach Lisa Reichmann said that climbing steep hills helps build muscle, especially sprints in this terrain also consume less energy when racing for long distances.

Build strength

As we age, weak calves and ankles put too much stress on the achilles tendons, breaking down the fibers that make up the tendons. In addition, unstable hip and core muscles damage the entire body, overloading the shin, which can lead to stress fractures.

Dr. Jordan Metzl recommends incorporating some strength exercises into a running routine, done twice a week for better health and running.

Redefine yourself

Psychologist Jeff Brown of Harvard University should view the runner need to accept changes in their body and abilities. Instead of trying to set personal records, look for other but still measurable goals. Try to reach about 1,600 km per year or run across regions and places that have not been before. In this way, the elderly runner will feel new and more motivated on the way to practice.

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