Jogging is one of the most accessible types of physical activity. All it takes to get to the start is a pair of sneakers and a determined attitude. Age is not a hindrance to running, and it seems that even if you quit running training for a long time, it will not be difficult to return to it. Ruslan Panov, expert methodologist and coordinator of the group programs of the federal network of fitness clubs X-Fit, talks about the nuances of running "after thirty".
Time
Jogging time does not depend on age at all. Here you should rely only on biorhythms and your own feelings (and yes, perhaps at 35+ you will want more in the morning, and you need more rest - this is normal). Morning jogging before work is suitable for "larks", while "owls" are recommended to exercise in the evening. There are no significant changes in this characteristic.
A place
After 30 years in the body, a gradual decrease in the elasticity of the joints begins, and jogging on an asphalt park path becomes many times more traumatic. A treadmill is also not the best way out if it is mechanical ─ it is not set in motion by the trainees themselves and does not allow them to observe the running technique, and this is extremely important. The ideal option would be a stadium with a special coating, but if this is not possible, then you need to take a couple of classes with a coach who will teach you the correct technique to avoid injury. You also need to be more careful with your choice of shoes than before and choose good sneakers that help provide traction on uneven surfaces, especially if they are outdoor.
Warm up
If at the age of 20 it is still possible to neglect such an important step, then after 30 it becomes unsafe. The warm-up should include:
articular gymnastics, which allows to ensure the flow of joint fluid
- warm-up of the shoulders, elbows, arms and hands: for example, circular movements back and forth together and alternately;
- leg warm-up: knee warm-up both standing and sitting, swing back and forth or circular movements in the knee joint, supporting the hips from below with hands.
- warm-up of the feet: circular rotation of the feet around the ankle together and alternately.
basic cardio movements, since at the age of 30 a decrease in the cardiorespiratory system begins, and jogging without preparation can cause heart problems
- jogging in place;
- walking.
massage that prepares the muscles for further stress. Rub in a circular motion all parts of the body that are active when running: thighs, legs and buttocks.
In no case should you start right off the bat (if you have practiced this before): this can lead to rupture of the joint tissue and further heart problems.
Duration
It depends on the level of training of the student, and not on his age. If you are a beginner, it is best to start with 10 minutes of running and increase the duration every two weeks by 10-15 minutes per set. If you have already run, besides, over relatively long distances (from 5 km), the duration of the first runs may be longer.
After running
If at the age of 20 you did a hitch every other time, now you need to complete the workout gradually, and reduce the intensity smoothly, moving first to jogging, and then walking. After stopping, you need to properly stretch all the muscles, and stretching exercises will be an excellent helper here. For example, such a complex.
- Stand straight with your legs slightly apart and bend at the knees. Raise one hand up, as if reaching for an imaginary object, then freely lower your hand down. Do the same with the other hand.
- The stance is the same as in the previous exercise. Place your left hand on your belt, grasp your right head and tilt it to the right, fixing the position for 15-20 seconds. Pause for 10 seconds and repeat for the other side.
- Sit with your legs wide apart and your hands behind your head. Slowly stretch towards your right knee, fixing your body at an extreme point for a few seconds. Repeat with the left knee.
Photo: Getty Images
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