Running Tips for those over 50 – 50 + age runners

For me, the two biggest problem areas have been a) Joint stiffness, strength b) Digestive Issues – including bloating/acidity which can affect a productive run. There is some research that says that running actually INCREASES acid reflux and such…so keep that in mind.

Overcoming Acid Reflux, Bloating etc.. prior to a run

What I learnt was that if I ate the right things prior to a run, my acid reflux stayed under control.

Keeping Acidity and bloating at Bay – Prior to a run

1. Warm Milk prior to a run – This worked extremely well in keeping acidity down.
2. Cold Fridge Apples   – prior to a run, work for some folks.
3. Raw Salad Leaves – also work wonders. In particular, baby arugula leaves work well for me.
4. Green Matcha Tea – with hot water. Instantly reduces bloating, and keeps it down.
5. Vilwadi Lehyam – small teaspoon whenever you want to reduce bloating. This is a wonderful ayurvedic paste – good for many digestive ailments.

Overcoming Joint Stiffness before a run

• Green matcha tea works best for me.
• Also, stretches. The two stretches that I focus on are the squat (narrow toilet pose squat – or malasana) and the hands below feet stretch (padhasthana pose)

Collagen Supplements for Knee Joints

• There’s no doubt that collagen makes your knees and other joints feel stronger.

MSM, Glucosamine, Chondroitin Combo Supplement

Whenever I take these, I feel like I can run longer without any discomfort. My knees feel like they are in their early years. The only downside of this great supplement is

• a) The effect isn’t permanent – i.e. if I stop taking it, the strength in the knees doesn’t feel the same
• b) It isn’t ideal for people with blood sugar issues – glucosamine is mostly sugar
• c) Allergic reactions are highly possible as these ingredients are sourced from shell fish.  There are bovine alternatives, I believe, that one can try, if the shell fish allergy is a concern.

Breathing and Lung Capacity for a long run

For me, magnesium helps tremendously with breathing. And of course, not having reflux (using the tips above).

Overcoming Lethargy

Lethargy is a function of your overall body (and mind state). Lethargy can be caused by a multitude of factors. In my case, high sugar levels would be sometimes responsible; a fatty liver at other times.

Keep drinking water throughout the day.

Keep eating raw salad leaves throughout the day.

Visualization to overcome lethargy

If you give your mind a visual, the feet will try their best to fulfil it. Try and Visualize your feet actually at the end of your run – still running. e.g. – I run all the way from the bottom to the top of a hill – I visualize my feet at the top of the hill – and still running. That visualization works for me – and gets me started as well as to the top (though sometimes slowly).

Tea or Coffee? 

• I am not opposed to drinking cold coffee prior to a workout – but in moderation. And only when my first attempt (homeopathic remedies) have failed.
• Raw Salad Leaves are great for overall energy.

Attitude

Be Thankful – that you can run. That you have  clean air to run in.

Recovery Tips

There’s many to choose from.

• Of course, hydrate, hydrate. Nothing beats clean water – and lots of it.
• I use an ayurvedic supplement – that’s designed for men (there’s a women’s version too, you’d have to look it up) – Narasinha Rasayanam with warm milk
• Lots of water

Summary

Is there anything more refreshing than a good run?