Running at 52.
Recovery from running at any age, but especially at 52, involves a wide approach that acknowledges the natural changes in body physiology, muscle recovery, and joint health. As we age, our bodies require different strategies to maintain health, prevent injury, and optimize recovery.
A few of the ideas I try to use are below. These have all come from books, YouTube videos and advice from fellow middle-aged runners.
By the age of 52, several physiological changes are typically in play and I am aware of them all.
Muscle Mass and Strength:
There’s a natural decline in muscle mass, which can affect recovery time and running performance. I noticed this in my late 40’s.
Joint Health:
Cartilage in joints might wear down, increasing the risk of osteoarthritis, particularly in weight-bearing joints like the knees and hips. I do specific exercises for my knees to counter this.
Metabolism:
Basal metabolic rate decreases apparently, hence affecting how quickly you can recover from physical exertion.
Hormonal Changes:
This has ruined me. I am under the guidance of Dr. Rob from The Mens Health Clinic. He has changed my entire life.
Recovery Strategies:
1. Post-Run Cool Down:
Never skip the cool-down phase. Gentle jogging or walking followed by stretching can help reduce muscle stiffness and lactic acid buildup.
I skip this. I might walk for a couple of minutes at the end of a run. I am teaching myself to make this happen.
2. Hydration and Nutrition:
Hydration:
Drink water consistently, not just after a run. Dehydration can exacerbate recovery time. I use Electrolytes as well after a run. I have always drunk water to thirst. I am comfortable with this.
Nutrition:
Focus on proteins for muscle repair and carbohydrates for energy replenishment. Omega-3 fatty acids can apparently aid in reducing inflammation.
The omega-3 seems to work for me and I now eat a lot of salmon. Carbs are something I have reduced down a lot and I have felt so so much better for this.
Protein can be hard to consume in the numbers some days and I do use protein shakes.
3. Sleep:
Adequate sleep is crucial. Aim for 7-9 hours per night to facilitate tissue repair, hormonal balance, and cognitive function.
Huge issue here for me. According to my Oura ring over the last 4 years, I average 6 hours a night. . . I have blackout blinds etc however sleep does not come naturally.
4. Active Recovery:
Engage in low-impact activities like swimming or cycling on off days. These activities enhance blood flow to muscles without the stress of impact. Helps the DOMS they say.
I walk 5km 7 days a week. I use this as my recovery. This is the joy of owning a large dog.
5. Strength Training:
Incorporate strength training 2-3 times a week. Focus on core stability, leg strength, and upper body to support running mechanics. This not only helps in recovery but also prevents injuries.
I have employed regular weight work pretty consistently now for 3 years. I am now really feeling the benefit. All light weights with loads of reps and drop sets.
6. Flexibility and Mobility:
Regular stretching can improve flexibility, reduce muscle tightness, and enhance joint mobility. This is key at 52 to maintain range of motion and prevent injuries. I have a decent range of motion now, however this has taken some consistent effort. However, I do suffer with super tight hamstrings. Being sat down all day in an office does not help the cause either.
7. Recovery Tools:
Use foam rollers, massage guns, or seek professional massage to work out muscle knots and improve circulation. I use a lacrosse ball and roll this across my ITB and calves. A chap called Paul DeAngelis taught me the lacrosse ball 10 years ago. It works for me. The massage gun is not my friend. It is in a drawer somewhere.
I do get sports massage when the mileage goes up weekly.
8. Listen to your Body:
At this age, it’s more important than ever to heed the body’s signals. If something feels off, take an extra recovery day or modify your running intensity. I am not great at this. The gym and running are like my church. It is as much for my mind as it is for my body.
9. Mental Recovery:
Running can be mentally taxing. Incorporate time away from training to recover mentally. The long runs over 2 hours just hit differently now. The next couple of days I am mentally pretty foggy. Plus I never needed a nap after a long run. I do now. . . I always spend the next couple of days wondering why I am foggy and then a light bulb comes on and I remember…oh, I ran long. .
Tailoring Your Approach
Recovery isn’t one-size-fits-all. Experiment with what works for you. I have tried so many ideas from books and YouTube. I have found a few things that work for me and I simply repeat them. If I come across another idea I will always try it for a good few weeks in case it is the magical elixir. . . .
In conclusion, recovery from running at 52 involves a lot more thinking and planning. The mind still wants to crack on, however the after effects now must be considered.
Practice practice and practice. The more I gym and the more I run and employ the stretching, the right food, the right hydration and gym work I am getting stronger and the recovery is improving. So I keep practising.
I still need that nap though after a longer run…
Plus I am not a natural-born runner. I am simply not built for running. So all the above is simply a must for me nowadays.
#blog #recovery