How I Became a 5k Runner At The Age Of 43.
If you think that running is bad for you after the age of 40, I hear you. I believed that too, until I started to use strategies that helped me to become a regular 5k runner at the age of 43.
Over 30 years I was holding a limiting belief about myself - I thought, I could never be a runner.
I was truly convinced that some activities, such as running are not good for everyone, and I believed I was one of them.
This limiting belief started in my childhood. There was a moment when I was growing up and my ligaments and tendons were very flexible.
When there was any impact on my joints like running, jumping or similar activities that kids usually do all the time, my knees got swollen and painful.
So a doctor saw me and said I should skip PE lessons and I should avoid any exercise… Now I know that was the worst advice a doctor could give me…🤦🏼♀️
My parents respected his opinion and I accepted the fact I could never be an athlete. Until I fell in love with ballroom dancing and ended up training several hours a day and competing internationally. I loved it so much that I didn´t mind an occasional swell in my joints, that over the time disappeared as my tendons got stronger, so they could safely hold the joints together.
While dancing felt pretty comfy for me because there isn´t so much impact, rather smooth movements, my knees still got quite swollen every time I skied or tried to run.
Actually running was always the worst… but for some reason I always kept trying… and I failed so many times I don´t even remember.
I think there is a general idea about running, that everyone can just do it.
Maybe because we remember as kids we were just running all the time, without any special training and warm up, any stretch.. So people just decide to run and they just do it, focusing on km or miles without giving much thought to the rest - warm up, technique, stretch, mobility..
For some people it works, but some end up with injuries and that was me too… many times. I was trying to push through the pain, thinking maybe I just need to get used to it and build up stamina… another failed and very painful attempt…
Until December 2018 when I have changed my approach.
I thought to myself - every time I want to learn something, I need to start from the foundation stage, right?
A good foundation, reduces mistakes.
The fact I was running without problems as a 2 years old, doesn´t mean I´m a pro athlete. On the contrary - I was not able to run a mile without pain, so I was a beginner!
Then I googled “running for beginners“ and there was it all clear!
As a beginner, what I was suppose to do was a walk-run for 15-20 min and start with just 1 min runs alternating 2-5 min walks! 🤷🏼♀️
It felt stupidly easy, but actually it worked. That was the moment when I came across C25K app that is designed for exactly a group of people who are just starting with running and takes them through a 8 week program toward 5k.
I did it in double time, as I wanted to give my body enough time to build up strength in my tendons. It worked! If 3 years ago someone would have told me I would run 5k 3 times per week, I would think he was crazy. And yet here I am doing just that.
Now, if you are a runner, competing on marathons you might think I´m stupid making such a big deal of 5k.
While doing my research, I came across many articles saying how bad running is especially when you are over 40, that is causes arthritis and it´s damaging the joints..
But my desire to be comfortable with 5k was so strong, that I managed to overcome my genetics and injuries.
Just listening to my body and don´t pushing it, no chasing km.
5k feels just right for me, it is not time consuming - done within half an hour and it delivers all the benefits without causing injuries.
So what exactly have I done to overcome the injuries and become a 5k runner?
I´ve started from scratch. Very slowly. I followed free C25K App I´ve downloaded on my phone and I took double time to complete the program. It means that for every week I took 2 weeks. If you want to start with running in your 40´s you need to understand that at this age we are losing muscle mass, which means that the tendons and ligaments have to support more pressure and impact. Taking more time to build up strength is very smart.
I ALWAYS do warm up with stretching before and a longer stretching after my running session. Why do we need to stretch before? The tightness in your hamstrings , quads and hips is limiting the range of motion of the joints, which might be reflected in a poor technique and over-compensation of other muscles. The stretching after running is very important too, as it releases the tension and brings your muscles back in balance. Stretching also reduces the lactic acid and the next-day soreness.
I run every other day and keep days in between running for recovery. As we age, the body needs more time for recovery, to reduce the inflammation, because all the cell functions are slower. If you try to push through the pain as you were doing in your 20´s, you might easy end up with an injury.
4. If some of my tendons get inflamed, I adjust my diet increasing anti-inflammatory foods, take turmeric supplements and stretch a lot.
No running, it doesn´t make sense with a tendinitis. After the pain is gone, I still use K-Tape for several weeks for an extra support.
5. After a longer period without running, because of holidays or tendinitis, I just go back to the step nr. 1.
I don´t use double time for each week of the program anymore, but still start from the Day1 of the Week1.
Being patient and humble are the most important qualities of a runner in her 40´s.
But this post is also about something else…
My point is that limiting beliefs can paralyze us.
And a bad approach can even confirm those limiting beliefs being true.
Until we let go of the pride and go back into a “beginner's mind“ state.
Beginner's mind allows us to be curious and open and create an important foundation for our future success.
And this applies not only to running, but everything in life that needs to be figured out.