Month: June 2024

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Photo: @camwimberly1

Originally posted at: Cameran Eubanks’ Yellow Floral Maxi Dress

As we get a little older, we tend to lose our muscle strength, flexibility, and balance. This is a part of life. Fortunately, running after 60 is a terrific way to strengthen our bodies, while improving our cardiovascular health.

Here is our list of things to do to help you get started running:

1. Buy good shoes – Having the proper footwear is paramount to successful running.
2. Have a plan and a route – Mobile Apps now make it easier than ever to track and share your progress.
3. Try the walk/run approach – Start slow in order to stay motivated and not give up.
4. Get a friend to join you – The more the merrier!
5. Listen to music – Choose upbeat music to keep you going.

Running offers other great health benefits like reduced risk of heart disease, cancer, diabetes, depression, and dementia.

Here are a few insights and ideas to help you get started with running after 60:

Getting Started with Running After 60

Before you begin your new running program, visit your doctor to make sure that your body is in proper condition. Get a full physical exam in order to have a complete picture of your current health.

This is especially important if you have lived a sedentary lifestyle or are overweight or suffer from any chronic conditions. Osteoporosis, for instance, may interfere with running.

Be honest about your health – you don’t want to have old injuries flare up. Know your limitations – walking might be better and safer. You can always start slow and work your way up to running.

Buy Good Shoes

It’s very important to get properly fitted for running shoes. You might have imbalances in your feet and body that have developed over time. Visit a sportswear or running store near you to get help in picking out the right shoes. It’s worth spending a bit more money for the right shoes and the right fit!

Brooks Ghost Running shoes sold on Amazon are certified as a PDAC A5500 Diabetic shoe and endorsed by the APMA. With neutral support and energetic cushioning, it’s perfect for road running, cross-training, or the gym.

Have a Plan and a Route

Set goals. Decide how far you are going to run and find the best route that is safe and good for your body (smooth ground, not too many hills, etc.). Always let someone know where you run.

Carry a mobile phone and whistle if you’re concerned about safety. There are also mobile apps that you can use as emergency alerts if needed.

This whistle on Amazon comes with a lanyard and keychain for easy carrying. It ensures loud and effective signaling in emergencies.

There are also several apps that you can download on your phone  to track your running program and progress. 

Pacer is a user-friendly app that is great for beginners. You can get personalized fitness plans and guided video workouts. You can also join the community and set fitness goals with others. 

Strava is another very popular mobile app for runners and cyclists. This app tracks your running course and you can share your results on your social media accounts. 

Try the Walk/Run Approach

You have to crawl before you can walk, and you have to walk before you can run – and it’s no different for running after 50. This is one of the most effective ways for beginners to break into running.

Warm up with a brisk 5-minute walk, then run at a moderate pace for 2 to 3 minutes. Recover with a fast-paced walk for the next 2 to 3 minutes. Repeat the pattern for 25 to 35 minutes. Cool down with a 5-minute walk. Then slowly build up your endurance until you can run for your entire workout.

Big fitness goals can often be reached with just a small amount of time per day.

Couch to 5k for Seniors

Couch to 5K (C25K) is a progressive running program that’s been designed to get just about anyone from the couch to running 5 kilometers in just 9 weeks.

The program is a gentle introduction to getting the body moving and running. You start off alternating between walking and running small distances and slowly build up over several weeks. This way you have less chance of feeling overwhelmed and quitting.

After only a few weeks, you’re ready to run 5 kilometers (or 30 minutes) non-stop!

Get a Friend to Join You

Everything is easier with a friend. If you can make running into a social activity, you’ll be more likely to reach your goals. Join a running group, or start your own.

Extra Tip to Keep It Fun!

Music! Listening to energetic music while running can keep you motivated and paced. Invest in some good headphones designed for running. 

OPENRUN by Shokz are light headphones that offer exceptional sound, long-lasting battery, and Quick Charge for uninterrupted motivation while running.

Also, download and create an account on the Spotify app for easy access to thousands of playlists. 

Let’s Have a Conversation:

Have you started running after 50? What has been helpful for you in becoming more physically active? Please add your thoughts in the comments section below.

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Photo: @brynn_whitfield

Originally posted at: Brynn Whitfield’s Red and White Maxi Dress

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Photo: @carolinestanbury

Originally posted at: Caroline Stanbury’s White Logo Cropped Tank

A few weeks ago, we read a wonderful article about writing a letter to your younger self. The idea behind that seems to relate to honoring the wisdom and growth we are blessed with as the years pass, and that with a dose of self-compassion. My immediate thought was to turn this upside down and write a letter to my older self, so she knows that I am living with all the wisdom I have now to support who I am becoming.

Loving My Older Self

I am about to turn 76, so I am reflecting on the woman I will be at 96. We know that our beliefs about aging influence the quality of our lives as we age. For example, if you believe it is normal for an 80-year-old to go on an active vacation with kayaking and hiking, then it is likely that you will do that yourself, and live the lifestyle that supports doing so.

So, the question is, what do I believe about this 96-year-old woman I will become? This is not about imagining what I hope for; it is about having a clear vision of the women I intend to create in the next two decades of my life.

Let’s look at it in terms of the life areas that influence the quality of our aging.

Being Well on the Physical Level

We begin with physical well-being. I see myself gardening, walking, and enjoying hikes in nature although probably shorter than those that I do today. Distance is not the point; the smile on my face and in my heart is. It may well be that I have some bionic parts by then and because I take care of myself they have served me well.

Nurturing Connections

Next, I enjoy several close relationships with other women, some of them enduring over decades. Of course, some of my current friends may no longer be in this life, but certainly in my heart. It may be that I share a home with a friend. I am active in a community group. It might relate to a hobby or activity or service. The most important thing is that it is multi-generational. Just think, someone who will be my current age then is just now sending kids off to college and may be peaking in their career. I love the cycle of life!

Keeping an Explorative Mind

A third area relates to whether I live stuck in the same routine, with an increasingly narrow range of interests, or if I continue to be open to new fascinations and activities. I was born for the latter, so I can’t imagine that changing. I will still have my piles of books in varying states of being read. I will still do some things I have never done before, hoping to feel a bit of trepidation because that makes it fun. I am curious what my interests will be and what kinds of activities will feel like a leap of faith.

Bigger than Myself

Finally, I live knowing that my life is of service to others in some way. At 96, do I think I could create a container for ‘younger’ women to deepen and grow? For me, younger may be women 75 or 80! What might that look like? Can you imagine a group gathering? In what way will I be called to give back to life? This is all related to knowing that I am a part of something bigger than myself.

My Promises

Here is my letter to “myself in 20 years.” Doing this turned out to be an emotional experience. It certainly deepens the meaning of what I choose each day.

Dear Ardith,

I already love who you are – kind, present, wise and loving. I know you feel happy, you are at peace, your life has meaning, and you continue to contribute and inspire. So, I want to assure you that I am doing everything I know to do at this moment to help you be this wonderful woman. To that end, I make you the following promises.

I promise to continue to stay physically active, eat well, drink in moderation, and maintain practices that reduce stress.

I promise to monitor my health so I can make any adjustments needed promptly. You deserve healthy bones, heart and mobility.

I promise to actively nurture my relationships with friends and communities with shared interests. I will let others know that I love them and allow myself to feel love.

I promise to keep my mind active and follow my interests, however they may shift over the years. I will say “Yes” to new learning and experiences, so it is easy for you.

I promise to live in connection with something larger than myself, so each day has meaning. You will feel well pleased with your life.

With much love,

Me @76

A final thought is that no matter what unfolds in my future, keeping these promises will create the best life I can live. So, no matter when that last moment may be, I can say that I’m satisfied with how I chose to live.

What Are Your Promises?

Have you ever imagined your future self? What do you see? Have you ever thought about how you are living your life now influences the person you will become? What do you feel moved to promise your future self? She trusts you.