Ask Takbo.ph: Newbie at 35

Here’s an email from a newbie runner. He asks if it’s not too late to start running for someone who is 35 years old already.

“I just want to ask if it’s not too late for a 35-year-old guy like me to start running.

I just started training yesterday without a coach and a training buddy. Just me and a desire to get into the running world.

I won’t be able to afford a personal coach so I tried to read articles and watch videos.

What do you think?”

from Wolf

I replied with a quick answer but promised to write a longer one. So here it goes.

Never too late

Turning 30 is a milestone. We are scared na mawala na sa kalendaryo. 😀

But for running, it is not too late to start. The body will change as you age. You run slower, get tired easier, feel more pain. But regardless of age you will continue to reap the health benefits of running. So if you are 35, or 40 or even 60, it is not too late to start running.

Just like an old saying goes, “Better late than never”.

However, older runners need to proceed with extra care. Yes, you can run but not as fast and not as far as the days of youth. Thus, a few tips for older runners.

Tips for Older Newbie Runners

1. Start gradually. Don’t think of running the marathon right away. Start with shorter goal like a 5K run and progress to 10K and the half marathon. At 35, you can still train for a marathon and finish one. For those who are 60 and are just beginning to run a marathon, it might be too much to run a marathon at this age. But even a 3K or a 5K is still beneficial. No shame on that.

2. Get a medical advise. As you get older, your body changes. Your doctor can provide you with a baseline of what your body can handle. Have a regular check up.

3. Get the proper gear. Shop for the right shoe based on your foot type. Wear comfortable shirt and shorts. Most running specialty stores have equipment for gait analysis and their staffs are trained to suggest the running shoe suited for your gait.

4. Get a training plan. For newbies, I suggest a Run-Walk-Run strategy popularized by Jeff Galloway. I use this strategy for years and I have been injury free. A 3-minute run and 1 -minute walk interval is a good start.

5. Train for a race. Joining a fun run is optional but I strongly suggest you sign up for one because signing up motivates you to stick on your running goals. It encourages you to run regularly because you are preparing for higher goal.  You’d also be surprise to see runners of all ages on the road.

6. Rest. Running can be addicting. There will be times you wish you would be running everyday. That is good but take time to rest. Overtraining can put the benefits in reverse. Either you take a day off or engage in another activity like swimming or biking.

I would like to end with a quote from Dr. George Sheehan, a doctor and author of several running books.

I will never be 32 years-old again, but it no longer matters, because I’ve learned that winning doesn’t matter, it’s running that counts. And when I push to the limit, I am a boy again-an untried youth listening to the wisdom of my body.

See you on the road, Wolf.

Keep on Running.

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