55+ Living Guide Spring 2019 55 LG SPRING 2019 JOOM | Page 29
Jeff Galloway, a noted expert in the running world, has
written books on run-walk-run plans that are wonderful
ways to start a running program over 50 (and younger for
that matter). You may also decide to start by reading one of
the books on run technique such as Chi Running by Danny
Dreyer in which run technique to avoid injury is specifi-
cally addressed at the beginning point of starting your run
program which is very important to avoid joint injuries.
You may also engage the help of a run coach or trainer or
run group geared towards 50+ as your method for getting
started. All are viable and smart approaches.
Once you have decided on a program to start your run-
ning the next most important step is to invest in proper
equipment which in the case of walk/jog/running is your
footwear. There are a large variety of run sneaker makes,
models, inserts, etc. As an over 50 runner myself, let me
give you a piece of advice…minimalist running shoes are
probably not your best choice. By the time you get to 50,
a variety of biomechanical adjustments have occurred
to your feet and lower body. Younger people who have
not been wearing shoes for a lifetime can avoid injury by
wearing minimalist sneakers (basically close to barefoot
in design) but in my personal experience as a 56 year old
Ultra Runner (multiple 100 mile runs under my belt, all
over 50 years old) it is better for the older runner to buy
sneakers that have added arch support, cushioning, etc.
My best advice is to go to a running shoe store noted for
service knowledge and have the staff look at your walk/
jog gait and barefoot weight bearing position and let them
make suggestions as to the type of sneaker for your foot
and then try on a variety of brands till you find one that
feels the most supportive and comfortable for you.
Please do not go by the ones you like the look of the best
OR price point. This could be extremely detrimental
especially to an over 50 body.
Once you have your start program and sneakers you are
ready to start, however as an over 50 runner there are a
few additional points that are necessary as you begin your
program. First, we over 50’s have in bodies that are less
hydrated, less motility and elasticity in the muscle, tendon
and ligament tissue. For these reasons we need to take
extra time to limber up for our walk/jog/runs. A dynam-
ic limbering routine which involves rhythmic, repetitive
movements designed to progressively lengthen and
contract the muscles, that will be used in running, is not
necessary. If it takes a younger person 3 min to do a
limbering routine, we need to allocate 10 min minimum.
Along the same vein, we older runners need to do more
stretching after the activity (not immediately but within
10 min till bedtime) to counter the shortening of the fibers
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116 Everett Road, Albany, NY 12205
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I work with both men and women.
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421 New Karner Road
Colonie, NY 12205
[email protected]
Judy Torel, MS
MonticelloNYS.com
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