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Running for Women Over 50
Tips for Women Running Over 50
Running for women over 50 helps to keep them stay fit and physically active. There are various tips for women running over 50 like they should follow a running program where jogging and running should go side by side. They should consult their doctor first. They must give prime emphasis on the food which they are eating.
Most of the women over 50 think that it is quite old for them to actively participate in the running programmes, however this is not the case if proper attention is given to the basics of running after 50 years of age. In fact a large number of women over 50 actively participate in the marathon and 5k and 10k. The only difference is that the women over 50 need to be more careful and have to give prime emphasis on their physical fitness and also what kind of nutrition they are taking.
Running Programs for Women over 50
There are a number of running programs which are basically suited to the needs of elderly women. In one of these running programs, there has to be a 30 minute work routine which needs to be followed daily in a sincere manner.
In this 30 minutes of time period, you have to run as well as jog, but before that you should also do a little bit of warm up exercises also. If you have been walking for 7 minutes then for around 10 seconds you need to run very hand that is also called as sprinting. This should be made into a running program which suits you the best without hurting or injuring you.
However those women who wish to start running after 50 years of age should be more careful and therefore should ask the physician first. If he gives you the nod for running only then you should go ahead with the running program.
Start running slowly and try to build up your body. It is advised that you should run on the soft surfaces which are quite essential and effective especially for those women who are also having the problem of arthritis.
Along with running you can also opt for swimming, cardio vascular training, rowing machines and simply walking briskly as these too will be quite beneficial in building up your body.
Emphasis on Diet and Nutrition
Women over 50 should also be quite careful with regard to their nutrition. At the time of running they should never run without a bottle of water. At the time of running keep drinking enough of water so that your body never becomes dehydrated. Along with this, what you eat too matters. The women over 50 years of age often have the problem of weak bones and so it is advised that they should take lots of calcium supplements in the diet.