FMP 069 • My Top Ten Tips For Runners In Their 40s and 50s

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“Adaptation to physical activity declines with age.”

Runners In Their 40s and 50s

Let’s face it! From a fitness perspective, getting older, without the proper mindset and approach, is potentially disastrous. We are sore in places we never knew we could. Our energy level throughout the day is not what it was in our early adulthood. In short, maintaining fitness decade after decade, is nothing short of challenging.

While we adjust psychologically to the changes we are going through as we age, we can celebrate that lifelong fitness is very possible with the right strategy in place. Today, we focus on the fitness needs of runners (and power walkers) in their 40s and 50s. I provide ten tips from my own experience as a runner passing middle age, one stiff joint at a time. I also take time to elaborate on the three core principles we promote at Finding My Psych.

Episode Outline

Welcome to Episode 069: Runners In Their 40s and 50s

1. What We Do:
   • Behavioural Medicine and Health Psychology
   • Providing easily accessible content designed to help you design your own transformative experience.
2. Today:
   • Are you a runner (experienced or just getting started) in your 40s, or getting ready to cross into you 50s? Yah, this episode is for you!

10 Tips For Runners In Their 40s and 50s

1. Why does age matter?
   • Increased propensity for injury.
   • Physiological changes from fitness take longer to develop (bursae).
2. Top 10 Tips:
   • Know your stomach.
   • Run with your natural foot strike.
     • See a running shoe specialist or podiatrist – Make sure you have the right shoe for your foot – Are you a supinator or pronator?
   • Find the right running clothes and buy three more of the same.
   • Focus on distance over speed.
     • Remember that your CVS improves quicker than your musculoskeletal system.
   • Stretch and message are your friend, take it from me!
   • Sign-up for races.
     • Racing keep you focused on your fitness and nutrition.
     • Racing helps you see training as peaks and valleys throughout the year.
   • Use only one fitness tracking ecosystem (Garmin vs Apple Fitness).
   • Avoid chafing using Body Glide.
   • Don’t give a F&%k what others think.
     • Runners come in all shapes and sizes.
     • Avoid gear acquisition syndrome.
   • Train using segments (on Garmin and Strava).

Three Core Principles from Finding My Psych

1. Regular Physical Activity
2. Plant-Based Living
3. Longevity Through Recovery

Runners Roundtable

• Weekly meet-ups with other runners via zoom on Finding My Psych.