22 Jul 8 Ways To Help Your Body If You Run And You Are Over Age 40
Entering your 40s might sound like a frightening idea. And it is certainly no fiction that crossing this line means a lot in many areas.
Getting to the 40s for many people can represent good things such as getting to the top of your career where financial concerns can be a thing of the past, or you’ve gotten to the point where you’re feeling pretty confident about how your life is turning out to be.
But your body will also feel the effect of crossing this line, and it will let you know, hard and fast.
Truth is, we’re not in our 20s anymore, and your body is not that resilient to withstand what it used to in the past. After 40, the human body will start a natural decline.
For people in their 20s and 30s running is one thing, but for people over 40 running should be seen with a different lens, at least from a care and prevention standpoint. Sadly, our bodies will not be the same anymore.
These are 8 ways to help your body if you run and you are over age 40:
1. Boost the well-functioning of your joints
Your joints will start to feel more decaying these days, and this could be a sign of osteoarthritis, which is a normal process of aging. Running is a big deal for joints since your cartilage will start to wear down more rapidly over time.
And can get even worse if factors such as obesity and chronic inflammation are present.
This is something you need (and you can) take proactive action.
Your body will produce less of the key joint components that keep your joints healthy and by supplementing these, you are giving your joints the natural components to keep them lubricated so the shock impact of running can be reduced.
At the end, proper lubrication will reduce friction in your cartilage to help extend the life of your joints too.
The most important components for the health of your joints are: collagen, MSM, glucosamine, and hyaluronic acid (HA).
Unfortunately, there is no single product providing these four components.
Two products to effectively help on this front are:
Joint Movement Glucosamine. An ultra-effective product (liquid presentation) that provides Glucosamine, MSM, and Hyaluronic Acid. Contrary to Glucosamine in pills, this liquid form has an ultra-fast acting effect. This product is by far the best liquid formula for joint comfort.
Multi-Collagen powder. An excellent product with 9g of collagen per serving.
Your joints will thank you for this.
2. Don’t let your body mass take a trip down south
For people over 40, muscle loss will become a critical area. This will naturally occur and will be unavoidable for all adults (it can actually begin at 30s for some people). But this aging can be slowed through exercise.
Runners need to include strength training as part of their routines. This is a must.
Again, staying on top of our body mass is critical after age 40. You don’t want to see those muscles debilitate and not being able to function as they should to support your training routine.
Strength training for people over 40 is critical.
If time is limited and gym is not an option, you might want to look at the BodyBoss Home Gym. This portable equipment provides a complete solution at the comfort of your home. You can even take it with you when traveling. This set of collapsible resistance bar and handles gives your body a full workout anytime, and anywhere.
Prime your muscles before each run to get the best out of your workout by taking a 5-7 minute pre-run session on this Marcy Recumbent Exercise Bike. This piece of equipment is low cost, great for home use, quick to assemble, and great quality.
You need to maintain good muscle tone through strength training if you are over 40.
3. Help your body for a better and faster recovery
Do you remember when you were in your 20s and those injuries seemed to be almost insignificant? Well, that is not happening anymore. Actually, after 40, every injury becomes a big deal. Injuries and pulled muscles aren’t easy to get over and as fast as before. Due to complex changes of processes in the body, it takes more time to heal muscle wounds.
One of the things that runners over 40 should integrate into their diet is protein intake. Protein is a vital substance that helps build and repair body tissue (bones, muscles, cartilage, skin), especially if you are a runner over 40. Protein helps you recover faster.
Some of the best natural sources of protein include: Grass-feed beef, organic chicken, wild caught salmon, and eggs.
But supplementing protein is also a good idea. Boost your protein intake after your runs so your muscles get what they need to help you recover faster.
The WHEY Protein X-Protein Graham Cracker Ultra Premium is a delicious protein shake packed with the highest quality ingredients for the best recovery after workouts (did we mention how delicious it is? Oh yes, we did).
A faster recovery will mean less downtime. And the more you exercise the lower probabilities you will have of age-related diseases.
Recovery is key to stay on top of your game after age 40.
If swelling and sore is a constant issue when running, you can take recovery to the next level and at the comfort of your home with the FIT KING Foot and Leg Massager. Targets thigh, calves and foot with 10 different massage modalities. This equipment is great for speeding up your recovery.
4. Line up your antioxidants
The risk of developing breast cancer in women and colon cancer in men increase with age. In fact, by the time a woman reaches age 40, her risk for breast cancers is 3.5 times higher than it was at age 30 (family history and ethnicity can also be a factor besides age). Also, 90 percent of patients with colon cancer in the United States are over 50 (ethnicity, weight, and family history are all risk factors as well).
As a runner, you will be constantly demanding your body, and this physical beating needs the proper nutritional replenishment to stay healthy and recover properly.
Your aging cells need this.
Incorporating antioxidants as part of your daily diet is important to fight free radicals that cause cancer.
Some of the best natural sources of antioxidants include: Raspberries, Strawberries, Blueberries, Kale, Spinach, Beets.
Antioxidants can also be taken as supplements.
This Nutrivein Resveratrol is a potent antioxidant formula that promotes immune and cardiovascular health. A great product to look at.
5. Get your hormones back in the game
Hormones are in turmoil, especially in middle age. And testosterone is very particular in this regard. A hormone responsible for sex drive, muscle mass, and energy, among others. After age 30, testosterone will decrease by 1 percent each year in men. Though women experience a rise in testosterone as menopause hits, their levels eventually decrease, too.
Certain conditions such as depression, increased body fat, decreased strength/mass of muscles, and fragile bones, have been linked to a decrease in testosterone levels.
Stay on top of your energy levels by supplementing what your body is no longer producing in the required amounts.
Are you experiencing decreased levels of energy when running? Your testosterone levels might be decreasing.
Prime Labs – Men’s Test Booster is a product with potent formula to boost your testosterone levels and Increase your strength and stamina.
Don’t let low testosterone take you down. Revitalize yourself, build stronger and leaner muscles, and improve your mood.
6. Avoid the stress fracture
Aging will cause bones to lose calcium and minerals becoming more fragile and more painful. This increases the risk of fracture and particularly on runners. Well-balanced diets with calcium and vitamin D will help prevent bone deterioration.
Stress fractures are very common in people over age 40, but most notably in runners.
Help your body prevent stress fracture and avoid prolonged downtime.
New Chapter Calcium Supplement with vitamin K + D is a plant sourced product that reduces the risk of Osteoporosis by increasing bone strength among other benefits. A potent formula to take care of your bones after your 40s.
7. Fight the inflammation
Too much training can put lots of stress on your joints and muscles which can end up causing damage and inflammation. Inflammation is the root cause of many dead-causing diseases such as cancer. You can always aid the anti-inflammatory process of your body in a way that is natural and safe.
It does not hurt after all, and you are doing your body a favor.
There are foods like Ginger, Turmeric, Bromelain with great anti-inflammatory properties that can help you keep inflammation in check, and naturally.
These are natural and safe to take options.
But one product that has been found particularly effective is this Boswellia Serrata.
Taking it on a daily basis is safe and you are helping your body reduce the impact on your joints and muscles when you run.
Omega-3 fatty acids are also helpful in fighting inflammation (wild caught salmon).
Stay away from inflammation and prime your body to perform its best in every run.
8. Stay flexible
As we age, muscle elasticity will tend to decrease, consequently reducing muscle ROM (range of motion). Flexible muscles (and joints) will withstand a wider ROM allowing you to perform better and get more out of your workout. On the other side, a tight muscle is a ticket to injury.
Maintaining proper muscle elasticity is critical for runners of all ages, but most importantly, for aged muscles.
You can do mild warm ups before your runs, and then proceed to mild stretching (active stretching). Additionally, a mild post run stretching is also recommended.
This way you add a good elasticity routine to your workout.
Read more on Why Your Stretching Could Be Wrong for more tips.
You might want to check the Original Stretch Out Strap with Exercise Book. A complete guide to help you take stretching and elasticity to the next level. Much needed.