Why you shouldn’t be afraid to start running after middle age

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As someone who started marathon running in mid-life, I know how many aches and pains (and doubts) you can have if you take on the challenge to start running at an older age.

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https://theconversation.com/why-you-shouldnt-be-afraid-to-start-running-after-middle-age-226857https://theconversation.com/why-you-shouldnt-be-afraid-to-start-running-after-middle-age-226857
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Vendredi, avril 19, 2024
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Tags: 
Knee, Atrophy, Pressure, MRI, Osteopenia, Exercise, Walking, Activity, Cell, Bone marrow, Chemical oxygen demand, Risk, Gamer, Research, Sarcopenia, Running, Rest, Joint, Volunteering, Life, Arthritis, Osteoporosis, Spine, Bed rest, Cartilage, Osteoarthritis, Skeleton, Dietary supplement
Résumé
Key Points: 
  • As someone who started marathon running in mid-life, I know how many aches and pains (and doubts) you can have if you take on the challenge to start running at an older age.
  • Hobbling around my orthopaedic hospital after my first marathon actually led me to do research on runners.
  • The high-resolution MRI scans found most of the 115 middle-aged participants had abnormalities in their knees before starting marathon training.
  • But while osteoarthritis is more common after middle age, it may actually be a lack of activity that leads to osteoarthritis.
  • Reduced muscle use, whether it is through inactivity or sarcopenia or both, also reduces the production of anti-inflammatory myokines from the muscles.
  • These chemicals are released when we exercise, and help reduce joint swelling and calm irritated joint linings.
  • This effect is pronounced in runners because running uses some of the largest muscles in the body – such as the glutes, quadriceps and hamstrings.

Where to begin

  • If you want to start running, the main message is to ease into it to reduce the risk of injury.
  • One of the best ways to ease into running in mid-life is the NHS Couch to 5K running programme.
  • It’s a free guide that will help you gradually work up towards running 5km in just nine weeks.
  • If you’ve experienced any of these problems, you’ll want to be careful when exercising to avoid further damage.


Alister Hart receives funding from 3 charities: The Rosetrees Trust, Arthroplasty for Arthritis and The Maurice Hatter Foundation.

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