There has been a constant rise in the number of senior citizens running marathons. Some of them have been running all their lives and cannot think of any reason why they should not. On the other hand, quite a few senior citizens are starting with running marathons at their current age.
A few of them start only after 60 or 70. Once they realise the benefits of running, they simply do not feel like giving up. Simply put, there is no reason why senior citizens cannot run a marathon.
If you are new to a marathon or are trying one after a long gap, the following are some simple tips that can help you through the marathon or practise for it.
- Listen to What Your Body Says:
One cannot emphasize the importance of this sentence. In any age group, it is essential to listen to what your body is saying and take appropriate steps. For senior citizens, body aches, twinges and pains are more pronounced and will leave a more long term effect. People recovering from an injury should take it easy or try swimming or cycling after consultation with their doctors.
- Update your Training Routine:
It is only natural that you might not be able to train as much as you a decade or two back. It might be difficult to maintain similar frequency or diligence. Thus, it is essential to accept that and change or update your training routine. You must spend some time analysing your strengths and weaknesses and then work on them accordingly.
- Strength Training:
People who already are doing strength training apart from running marathons should try to take it up a notch. And the ones who do not should try to include some form of strength training or the other. As you cross the 60 or 70 years mark, it is highly likely that you would have lost some of your muscles. Adding strength training would help you build some muscles, which is essential.
- Hire a Coach:
If you are finding it difficult to cope with the training or are not too sure about your progress, hiring a coach can be more than helpful. It can be a challenge to try and train on your own as you get old. However, with a coach, you can focus on specific muscles and training types to get you ready for a marathon. Your coach would even prepare a training that is custom made and works the best for you.
- Pace Yourself:
Running a marathon requires a lot of strength and stamina and for a prolonged duration as well. Thus, it is important to pace yourself during the marathon. There are some studies that show that older runners are a tad slow but more consistent than younger runners. However, you still need to listen to your body. If something does not feel good, it is worth slowing down rather than pushing.
Let no one tell you that senior citizens cannot run marathons. As long as you have the will and have trained properly, you should be able to conquer marathons.
