Events like the GoodLife Fitness Victoria 8km provide great motivation to lace up the shoes and get out the door. But once the door slams behind you, should you go for a brisk walk or a run? Which is best for you?
Many people prefer easy running to walking because it’s a more efficient exercise. It’s not that you can’t get similar health benefits from walking, but it will take much longer. One study found that five minutes of running per day yields the same benefits as 15 minutes of walking.
Researchers at Humboldt State University and the University of Colorado compared the benefits of walking versus running for adults over 65. They discovered that those that ran 30 minutes or more three times a week were less likely to see an age-related decline in their walking efficiency than those who only walked. In other words, the runners stayed more mobile over time than walkers.
For those looking to lose a little weight, running may be your solution. A study offered runners and walkers a post-exercise all-you-can eat buffet. On average, the walkers ate 50 calories more than they burned and the runners ate 200 calories less than they had expended. Blood samples of both groups found that, unlike the walkers, the runners had high levels of the appetite suppressing hormone peptide YY.
Keen to give running a try, but a bit intimidated to start? Here are some great tips for those starting to run after 55:
1. Visit your doctor to discuss whether running is right for you. Some chronic health conditions may make walking, water walking or water running your best option.
2. Warm up well before heading out the door. Dynamic stretching is the best for limbering up the muscles. These stretches move the muscles through a range of motion. Examples of dynamic stretches are walking lunges, arm circles or leg swings.
3. Start slowly by mixing walking and easy running. Try jogging for 30 seconds and walking for one minute. Gradually add to the running portions by increasing this by 30 second increments every three runs. Aim to run two to four times a week.
4. Not all shoes are right for every foot, and a specialized running store like Frontrunner Footwear or New Balance Victoria can provide you with advice as to what type of shoes will work best for your foot type and gait.
5. As we age, we lose muscle mass and the value of strength training increases after 40 years of age. You can increase your strength and reduce your risks of injury by hitting the gym two to three times a week and focusing on calf, core and gluteal strength.
6. Unfortunately, we slow down as we age and our goals need to be adjusted accordingly. Chasing personal bests of your youth is likely to leave you feeling frustrated. Wipe the personal best slate clean every January 1st and chase your season’s or year’s best.
Need a challenge to get you motivated? Join the GoodLife Fitness Victoria Marathon with distances of 8K, Half or Full Marathon, and when you join you also get access to our runVictoria Online Training Group.
For more information, visit www.runvictoriamarathon.com or www.runvictoriamarathon.com/get-prepared/
Bruce Deacon is a two-time Olympic marathoner and a running coach in Victoria, BC.
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