Health Benefits for Runners over 50
Recent research studies suggest runners over 50, who started training later in life, were able to be as fast as their peers who had been running for their whole lives!
Moreover, research on runners found a regular jogging routine increases the life expectancy of men by 6.2 years and women by 5.6 years!
To summarize, running miles at any age is possible and beneficial to your health!
1. There’s basically no difference between runners in their sixties and runners in the 20’s when it comes to oxygen cost.
“The good news is that as we age, we maintain a good running economy,” said study leader Timothy Quinn, an associate professor of exercise science at the University of New Hampshire.
Running economy refers to how efficiently your body uses oxygen at a specific pace.
The less this “oxygen cost,” the longer you can run. Research has found runners past age 60 ”are not different than the 22-year-old runners, which is kind of amazing.”
Yet, as runners age, they typically slow down.
2. Runners over 50 are at a decreased risk of heart disease, high blood pressure, heart attacks, and stroke
Running is an aerobic exercise that helps transport oxygen throughout your body more efficiently and improves your cardiovascular health.
In simpler terms, running is good for your heart.
Just doing five minutes a day–can be beneficial for your health.
In addition, running positively impacts your immune system.
Devoted runners experience greater lung capacity.
3. Regular running strengthens the joints and actually protects against the development of osteoarthritis
It’s very common for people to say, “Doesn’t that ruin your knees?”
There have been several recent studies that have debunked that myth.
For runners over 50, pre-run and post-run stretching are essential as well.
Studies on running have shown the opposite because running tends to be protective of knee arthritis.
4. Running boosts your metabolism
In addition, it helps you burn calories and can even temporarily suppress your appetite post-workout.
5. Running outside provides you a daily dose of vitamin D
Globally, vitamin D deficiency affects almost 50% of the population worldwide.
Vitamin D can be made in the skin from exposure to sunlight.
How important is Vitamin D to your body?
Vitamin D is very important to your body because it influences the bones, intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles!
6. Running makes you smarter
Improve your brainpower!
Cardiovascular exercise creates new brain cells and improves overall brain performance.
Moreover, a tough run increases levels of a brain-created protein in the body.
In summary, these proteins are believed to help with decision-making, higher cognitive thinking, and learning.
7. Running improves your creativity
A heart-pumping workout for runners over 50 boosts your creativity for up to two hours afterward.
Stop gazing at a blank computer screen waiting for the next great idea to magically appear!
Lace-up your shoes and get those legs moving to energize your body and brain at the same time.
8. Running turbo charges your productivity
Let’s be clear, the absence of motivation is not limited to runners over 50. However, the cure might be as simple as a short run.
Research shows workers who take time for exercise are more productive and have more energy than their less active peers.
9. Running is affordable
You don’t need an expensive gym membership, fancy equipment, or extra space at home to become a regular jogger.
Running is accessible to almost anyone.
The only cost of running is the expense of a quality pair of running shoes that fit properly.
10. Running improves your mood
Studies show aerobic exercises, such as brisk walking, and running release endorphins that can reduce depression and anxiety.
Endorphins are the body’s natural pain and stress-fighting chemicals.
These naturally produced chemicals are responsible for the “runner’s high” experienced runners talk about all the time. This is true for runners over 50 and for all age groups!
In summary, a single 30-minute run outside or on a treadmill can boost your mood. This can elevate you from a good mood to a better mood.
11. Running boosts your self confidence
Getting out and doing a healthy activity like running can boost our mood and energy.
It creates a cycle where healthy habits and self-confidence.
After that, running helps create even greater changes that have a positive impact on our daily lives.
12. Running improves your skin tone and complexion
The Texas Heart Institute reports a person who exercises vigorously and regularly has lower levels of circulating stress-related hormones.
Secondly, running helps improve the health of the blood vessel lining.
Similarly, moderate exercise daily can strengthen the heart and arteries.
Thirdly, improved circulation floods our skin with oxygen- and nutrient-rich blood cells which improve your skin tone.
The results – A healthier complexion with clearer skin with a more healthy coloration.
13. Running helps you loose weight
Running is an excellent exercise for weight loss.
Above all, running burns calories during your workout AND allows you to continue to burn them after a workout.
The average runner burns about 100 calories per mile.
Running may help suppress appetite and targets harmful belly fat.
Finally, if you find it difficult to motivate yourself to run, try finding a running partner or changing routines frequently to add variety to your workout.
14. Running helps you sleeps better
There is solid evidence running, and exercise helps you fall asleep more quickly and improves sleep quality.
Exercise helps to stabilize your mood and decompress the mind.
This exercise process is important for naturally transitioning to sleep.
For instance, people who participate in at least 30 minutes of moderate aerobic exercise typically see a difference in sleep quality the same night.
Pick an exercise you like that will help you stick with, helping to create the biological processes in the brain and body that contribute to better quality sleep.
15. Running helps out in the bedroom
Running can increase sexual desire because of the confidence boost a person feels after running.
Firstly, studies show running is a natural and potent aphrodisiac, with men are driven by the energy the boost they feel after this physical exercise.
Secondly, this increased energy level makes them feel confident and strong, resulting in a heightened libido.
Most importantly, runners feel more confident in the bedroom because they feel good about their bodies. Confidence often translates into a satisfying sexual experience where they feel free and comfortable.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.