How To Start Running At 50 And Beyond!

Good morning my running friend! Welcome to The Running Week! 💪🏻

In today’s edition:

1. How To Start Running At 50 And Beyond

2. Hydration Errors Made By Long Distance Runners

3. This Guy Has Ran 366 Consecutive Marathons

4. Sub 1h20 Update

Let’s go!

Last thing before starting: I started posting content on Instagram too! Hit me a follow and show me your support on IG! Here’s my Instagram profile.

How To Start Running At 50 And Beyond

So are you thinking about lacing up those running shoes and hitting the pavement at the age of 50 or beyond? That's absolutely fantastic news!

Whether you're in your 50s, 60s, or beyond, running is a sport that's open to everyone, and it offers a treasure trove of mental and physical health benefits, regardless of your age!

Even if you haven't run in years, don't worry.

It's entirely possible to get started at any point in your life!

All it takes is a little patience, some self-awareness, and, of course, a good pair of running shoes.

In this section, we're going to explore the exciting world of running for those over 50.

Can you really start running at the age of 50 or beyond?

Absolutely!

Running is not like some high-impact sports; you can ease into it and gradually prepare your body for the new challenges ahead. Interestingly, starting running later in life might even give you a bit of an advantage.

Some studies suggest that those who've been running most of their lives may have less elastic muscles and connective tissues. This elasticity is crucial for running efficiency, allowing you to harness energy from impact forces and use it to propel yourself forward.

In fact, some world records in the masters' category are held by individuals who began their running journeys later in life. So, there's no time like the present to start your running adventure!

And what are the wonderful benefits of running over 50?

Running offers a myriad of health benefits, no matter your age.

For older runners, these benefits include:

• improved mental acuity;

• better memory;

• reduced stress and anxiety;

• enhanced sleep quality;

• lower disability rates;

• improved balance;

• stronger bones;

• fewer diseases;

• healthier cardiovascular system;

• positive changes in health metrics like weight, blood pressure, heart rate, cholesterol, BMI, and more.

How does running differ for older runners compared to their younger counterparts?

There are a few key distinctions between older and younger runners.

These include changes in tissue elasticity, muscle mass, mobility, the significance of speed, and the need for more recovery time.

As an older runner, it's important to tailor your training to account for these differences and work on strategies to counteract them.

Now, let's get you started on your running journey at 50 and beyond!

Starting a new fitness endeavor like running requires careful planning and consideration, especially as we age.

Here are some essential tips to help you get started:

Consult with your doctor: Before embarking on your running journey, it's a good idea to have a chat with your doctor and get a comprehensive physical examination. This will help ensure that you're not at risk for any health issues that could be exacerbated by running.

Invest in the right shoes: Running shoes can make or break your experience, so make sure you find the perfect pair. Visit a specialty running store for expert assistance in selecting shoes that offer the right support and cushioning for your needs.

Warm-up and cool down: Don't skip your warm-up and cool-down routines. Properly prepare your muscles with stretches and light exercises before your run, and be sure to cool down with some gentle walking, stretching, and foam rolling afterward. We spoke about the warm-up routine in this issue.

Start with walking: Begin your running journey by incorporating walking into your routine. Gradually introduce running intervals as your fitness improves. This approach is gentler on your body and helps reduce the risk of injury.

Run every other day: Give your body ample time to recover by running on non-consecutive days. This is especially important for older runners who may need more recovery time. Here’s the issue where I written about the recovery.

Fuel your body: Don't forget to eat! Ensure you have a light meal before running to keep your energy levels up, and consider refueling with carbs and protein after longer runs to aid in muscle repair.

Quality over quantity: Focus on efficient training, emphasizing speed workouts over filler sessions. High-intensity training, including hill repeats and intervals, is essential for older runners.

Strength training: Incorporate strength training into your routine to combat muscle mass decline. Even simple bodyweight exercises can make a significant difference in your strength and overall fitness.

Prioritize mobility: As we age, joint mobility becomes crucial. Incorporate mobility exercises into your warm-up and cross-training sessions to prevent injuries and maintain flexibility.

Adjust your training schedule: Older runners may require more recovery time between hard workouts. Consider spacing your workouts farther apart for optimal recovery and performance.

Stretch it out: Pay extra attention to stretching, both before and after your runs. Dynamic stretching before and static stretching after can help maintain flexibility and reduce the risk of injuries.

Cross-train: Diversify your fitness routine with low-impact activities like cycling, swimming, and strength training. These activities support your cardiovascular health and overall well-being while giving your body a break from the impact of running.

Conclusion

Running beyond the age of 50 may require a bit more intention and care, but the incredible mental and physical health benefits make it all worthwhile.

So, get out there and start enjoying the wonderful world of running over 50!

Trivia Question: Who has won the New York marathon 9 times?

Find the answer at the end of this email.

Most Common Hydration Errors Made By Long Distance Runners

Let's speak about something that's super crucial for all of us, whether you're a seasoned pro or just starting out on your running journey – staying well-hydrated.

Seriously, hydration is like the MVP of long-distance running (and honestly, any sport). We've heard it a million times, but it's worth repeating: dehydration and over-hydration can mess with our performance and health.

So, let's dive into some common hydration mistakes we all need to avoid.

Starting Your Hydration Game Too Late

Okay, so picture this: It's the day before a big race, and you're getting those pre-race jitters. You've got your nutrition and sleep schedule down to a science. But here's the kicker – if you're only thinking about hydration the night before the race, you're kinda late to the party.

Proper hydration should be on your radar well before race day!

It's all about sipping fluids regularly, not chugging a gallon when you're parched. So, stay ahead of the game and keep yourself well-hydrated in the lead-up to the big event.

Click here to see some cool studies about running and hydration.

Ditching the Drink Carrier

Now, we get it. Carrying those water bottles while you run can feel like a drag. But think about it – fluids are kinda heavy. And in the world of competitive long-distance running, every ounce counts when it comes to speed.

So here's a tip from the pros: grab your drinks along the route. Hit those drink stations or have friends hand them to you as you go. It might feel less convenient, but those small margins can make a huge difference in the end.

Listen to Your Body

When you're in the zone, pushing your limits, it's easy to forget about something as basic as staying hydrated. But hey, even in a race, your health should be your top priority.

Dehydration during a race can be a total game-changer – and not in a good way. Learn the signs and symptoms of dehydration so you can recognize them when they pop up. And if they do, don't hesitate to act, even if it means sacrificing your best time or a shot at the gold medal.

Be Wary of New Products

Big race on the horizon? Tempted to add some fancy new supplements or energy drinks to your routine? We get it; the excitement can make you want to try all the things. But when your body is in overdrive, introducing new stuff can lead to unexpected surprises.

Most side effects are manageable when you plan for them, but uncharted territory can throw your game off. Especially watch out for those new energy drinks – even if you usually have an iron stomach, they might throw you for a loop when you least expect it.

Embrace the Salt

Salt often gets a bad rap in health circles, but for us runners, it's actually pretty darn important. When you're out there pounding the pavement, you're sweating buckets, and that salty sweat can mess with your body's fluid balance.

So, it's not about going crazy with the salt shaker, but adding a bit to your meals or snacking on pretzels during your carb load can help your body cope with the sodium loss during a run. It's all about balance, folks!

In a nutshell, hydration is way more than just "drink plenty of water." It's a science, and it can make or break your running experience. So, use these tips as a starting point, and dig deeper into the world of proper hydration for long-distance running.

Your body will thank you, and you'll be on your way to conquering those miles like a champ! Happy running!

Brazilian Athlete Shatters Guinness World Record with an Astounding 366 Consecutive Marathons

Get ready to be inspired by an incredible feat of determination and passion.

A Brazilian ultra-runner, none other than Hugo Farias from São Paulo, has just smashed a Guinness World Record for completing an astonishing 366 consecutive marathon-distance runs in just 366 days.

Yes, you read that right – one marathon every single day for an entire year!

Hugo, who's 44 years young, embarked on this extraordinary journey on August 28, 2022. What's even more remarkable is that he quit his job at IBM to pursue this audacious goal.

His mission was simple yet profound: to show the world that with unwavering determination, anything is possible. And boy, did he prove it!

He crossed the finish line of his 366th marathon to a cheering crowd of 2,000 people, wrapping up his "Projeto Propósito" in spectacular fashion. But here's the kicker – initially, Hugo set out to complete 365 marathons in 365 days, a goal he accomplished with sheer grit.

However, he didn't stop there. Recently, he decided to go for that extra marathon, aiming to break the Guinness World Record and outshine the impressive feats of Belgium's Stefan Engels and England's Gary McKee, who both completed marathons for an entire calendar year.

Hugo meticulously documented his incredible journey on Strava, where he proudly wore bib numbers that corresponded to each marathon he conquered. And after that 366th run, Hugo quipped, "I think I will start reducing volume now." Well, can you blame him? 😅

This super dad covered an astonishing distance of 15,443 kilometers during his epic adventure, which is roughly equivalent to flying from New York to Singapore! Plus, he conquered a jaw-dropping 123,000 meters of elevation gain, equivalent to scaling Mount Everest approximately 14 times! That's some serious mountain conquering right there.

For those curious minds, Hugo went through a whopping 27 pairs of running shoes during this monumental challenge.

In fact, he had a clever rotation system with 10 pairs of shoes over 10 days during the first five months. Talk about being prepared!

But Hugo didn't take on this Herculean task alone. He had an incredible support team of health professionals by his side, including running coaches, a physical trainer, a physiotherapist, a psychologist, a nutritionist, an orthopedist, and even a dermatologist (who happens to be his wife!).

Additionally, cardiologists and physiologists were on hand to ensure his health and well-being.

Hugo's preparation for Projeto Propósito wasn't just about physical readiness; he dedicated three months to mental and emotional preparation as well. This man knows the importance of a well-rounded approach!

Now, here's a remarkable tidbit – Hugo's achievement ties with Danish ultrarunner Annette Fredskov, who completed 366 marathons in 365 days despite battling multiple sclerosis. On her final day, she even ran two marathons.

Talk about inspirational stories all around!

But wait, there's more! Although Projeto Propósito has come to an end, Hugo Farias isn't slowing down. He's got plans to write a book about his incredible project and record-breaking journey.

Plus, he's already thinking about new challenges for the upcoming year. This is a guy who lives by the motto: "There's always more to achieve."

So, there you have it – an awe-inspiring tale of resilience, determination, and the belief that the sky's the limit.

Hugo Farias has shown us that with a passionate heart and unwavering spirit, we can achieve the extraordinary.

Cheers to Hugo and his remarkable journey!

Sub 1h20 update

Last week's training block was ~65km:

1. Monday: Gym

2. Tuesday: (500m+500m+1000m)x3 + 3000m

3. Wednesday: 45min Easy

4. Thursday: AM 70min Easy + PM Gym

5. Friday: 55min Easy

6. Saturday: 65min Easy

7. Sunday: Gym (missed long run)

It was a good week if we don't consider the missed session on Sunday due to a strong stomach ache – But it’s ok, we can't always be 100% and the #1 rule is always the same: listen to your body!

Just a few more weeks and I'll finally be back competing! On October 1st there will be the first race of approximately 10.5km and it will be an excellent test to understand where we are in preparation for our sub 1h20 goal on October 21st!

Can’t wait!

And what are your goals for this fall and winter? Let me know by replying to this email, I always read and reply to everyone!

Just for Laughs 😂

Trivia Answer: Grete Waitz! – Learn more about Grete here

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From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks SOAR Running for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your new running friend.