Welcome to my new series of blog posts for women who enjoy or want to begin running over 50. This is a time when women are going through perimenopause or menopause and can be a challenging time for women. Running can be a way to help deter some of the symptoms and discomforts that come with perimenopause and menopause.
Perimenopause and Menopause
If you aren’t sure if you are going through perimenopause or menopause, I’ve written a blog post about perimenopause and running which shares the symptoms and how you can manage them. I mention perimenopause and menopause because they are big disrupters during our 40s and 50s.
During our 40s our bodies are going through about 10 years of perimenopause where I felt like I was going crazy. I was hot, I was cold. Sleep was difficult for me. My cycle started to get weird and my periods were getting worse each month. When I would see my doctor every year she reminded me that it is perimenopause and it will be a while before it is over.
Working out and running has been a huge factor to help me get through it! It seems like any medical or female issue you struggle with is magnified when going through perimenopause. For me, the hardest part was the brain fog and anxiety from my difficulty with sleep. I had my kids in my late 30s, and I think having my kids close in age, while almost 40 made my postpartum harder.
How To Stay Motivated and Find Time For Your Fitness
My kids are now teenagers, and I have found that our family calendar has never been busier! That means it is harder for me to make sure I get my work done, find time for a shower, get the kids off to where they need to be and find time to work out. Many times my workouts take place at 9:00 p.m. or later, but I’m ok with that.
I’ve been doing the BODI workouts from Beachbody which allow you to search for workouts based on the body part you want to focus on and how many minutes you have to work out. I’ve enjoyed the 600-second workouts when I am in a pinch for time. Those short programs focus on the muscles I want to work on and are very effective for getting the job done.
But how do you stay motivated so that you will stick to your strength training and running goals? I find it helpful when my girlfriends and I chat about our workouts and are accountable to each other. Just being able to say you did work out today satisfies the feeling that you can report positive news to the group. I also find it helpful if one of us has already worked out and reported it. It makes me feel more inclined to do my workout with a little bit of guilt hanging over my head!
I find that using a calendar to track my workouts provides positive reinforcement when I look back and see all the days marked as completed.
How to Set and Achieve Your Running Goals
The first thing you should do when you decide to begin running is to set a goal. What is the intention of your new sport? Are you doing it to lose weight? Do you want to run a particular distance in a race? Do you just want to run for the sake of being outside? Do you want to run alone or with someone?
You also need to take into consideration, your current fitness level. You have to plan your training around how much activity you do now. Keep track of your progress as you work towards your goal. Keep that in a place that you can look at it every day. It will act as a reminder and a motivator of why you are doing this.
These questions are important for setting your intentions and then allowing yourself to track and measure those goals. It’s also great to set short and long-term goals.
How do you plan to work towards those goals? Will you hire a trainer or do it yourself? If you also want more accountability, you can share your goal with friends and family. Now that you’ve verbalized your goal to someone else, they may ask you about the progress of your running goals.
In addition, you should consider incorporating other forms of exercise into your routine such as strength training, yoga, or swimming. This can help to balance out the impact of running on your joints and bones, and can also help to improve overall fitness and health. This is especially important as you continue to run over 50 years old. You have to take care of your entire body. When you only run, you aren’t taking care of all the muscles required to maintain good running form.
Don’t Get Discouraged
One thing is for certain, you will have good days, and you will have bad days. Don’t let the bad days cloud the good days. Celebrate every small win. I always remind myself that a bad run is better than not running at all.
The key here is staying active over 50. It’s a great way to maintain good health, and improve your cardiovascular health, bone density, balance, and mental health. It can also reduce the risk of chronic diseases like heart disease and diabetes.
It is also very important to remember to start off slowly and follow your plan. If you do too much too soon, you are more apt to get injured which will sideline you. As we age, our bodies become less resilient to the impact of running and we may be more prone to injuries such as sprains and strains.
If you do find you are struggling, talk to someone. Reach out to a coach or stop by your local running shop. They are always happy to help new runners. It is also important to listen to your body and take rest days as needed to prevent injuries.
Get Out There And Have Fun!
When people learn that I am a runner, or that I’ve run 14 marathons, I tell them to never say never! I started running in my 40s. I never enjoyed running before that. It was something I did as part of working out, but I didn’t enjoy it as I do now. It’s a great way to meet new people and make friends, as well as to explore new places and see the world.
I’ve done races in California, Florida, Philadelphia, Rhode Island, Chicago, New York City, Connecticut, Massachusetts, and Washington D.C. I’ve made so many friends through runDisney.
Whether you’re just starting to run or you’re a seasoned pro, I hope that these posts will provide valuable information and support. I look forward to sharing this journey with you and supporting you as you continue to lead an active, healthy lifestyle. Don’t hesitate to reach out if you have any questions or topics you’d like me to cover.
Happy running!
