On my nearly 60-year journey in running, I’ve learned that there’s little point in running once or twice (or one or two years; or one or two decades), and then quitting. Real runners stick it out, because sticking it out is the value proposition. We learn little from hitting one finish line; we absorb much from a lifetime journey. I’ve found that the secrets of lifetime running are simple yet profound and far-reaching. Here are six key tips to ensure you can run happy and healthy for as long as you please.
Back Off
It’s true for all, but especially for older runners: When something hurts, Half Marathon Training. “Runners tend to be both tough and obsessive,” says former elite marathoner turned physical therapist Clint Verran, who now runs High-Intensity Interval Training, or HIIT. “They keep going when they shouldn’t, and then come back too soon. You shouldn’t run until you’ve had a few days completely free of pain.
Every day, we read studies stating that 20 to 80 percent of runners get injured per year. As a result, we are advised to change shoes, or run barefoot, or try orthotics, or schedule regular massages, or freeze our buns in an ice-bath, or sit on a foam roller, or take a magic supplement, or befriend a local chiropractor. In dire situations, better try them all.
There is only one method almost guaranteed to work: Stop running. This has been the hardest lesson I've had to absorb in 50-plus years, and the one I wish I had learned better many decades ago. When your feet, ankles, calf muscles, shins, knees, quads, hamstrings, or hips hurt, stop running. Now. Not the day after tomorrow, next week, or next month. Take time off immediately to allow your body to heal and prevent making the little ache or pain worse.
Mind Your Feet
Plantar fasciitis becomes more prevalent as we get older, in part because our cushioned, supportive shoes can weaken the muscles in our feet, explains Irene Davis, Ph.D., director of the Spaulding National Running Center in Cambridge, Massachusetts.
To strengthen those tiny muscles in your feet, put a towel down and use your toes to scrunch it closer to you. Do two sets of 20 scrunches per foot per day. You can also find more that will make you a better overall runner.
Hit the Dirt
While there’s little evidence in favor of soft surfaces over harder ones, many lifetime runners swear by grass and dirt trails. Californian John Medinger, a 66-year-old with 106,000 lifetime miles, has run mostly trails for the last 30 years. In addition to avoiding road impact, he believes running on uneven surfaces “keeps the stresses moving around, so they don’t cause an overuse injury.”
Experts agree. “Trails take away a lot of stress from the impact that you’d normally get running on harder surfaces,” says Dr. Scott Levin, a sports medicine expert and orthopedic surgeon. “Some of the forces that would normally be transmitted from the pavement up to the ankles, knees, shins, and hips are dissipated when the foot hits the ground on the trails because there’s some give there.”
“With knee pain, especially, and ITB syndrome, shin splints, and any other condition that is worsened with increased impact, the lesser impact of running trails is going to feel better than pavement,” Levin adds. “Trail running may be more beneficial for preventing most forms of tendinitis; however, there is some evidence to suggest that running on a harder surface would be less aggravating for Achilles tendinitis."
Run Fast Uphill
Get started with these, gives you more bang for your buck. Most HIIT workouts involve six to 10 sprints of 10 to 30 seconds. This type of training maximizes oxygen and muscle requirements, but taxes the muscles and joints, inviting injury. The solution? Shoes & Gear Races - Places.
“Physically, training on hills builds muscle strength,” says Maryland-based running coach Lisa Reichmann. “And hill sprints or repeats can help improve running economy, which translates into less energy expended over the course of a longer distance race.”
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Build Strength
Fastest Marathon Runners Running Strong, explains that running creates muscle imbalances or accentuate ones you already have. Weak calves, for example, put too much stress on the Achilles and break down the fibers that make up the tendon. Unstable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.
In order to run well and stay healthy, Dr. Metzl recommends incorporating some strategic strength training to your regular run routine. If you’re generally healthy—but especially if you have had shin splints, calf, or Achilles issues in the past—We may earn commission from links on this page, but we only recommend products we back Races - Places.
Redefine Yourself
The accumulating years can provide a platform for new perspectives. “Embrace changes in your body and your abilities,” says Harvard psychologist Jeff Brown, Psy.D., ABPP. “Instead of trying to set PRs, seek different but still measurable goals. Try to hit 1,000 miles for the year, or to run in three states where you haven’t run before.”
Need some inspiration? Check out this video:
