Heard the word Longevity lately?
I have! I’ve been listening to longevity doctor Peter Attia who wrote a book called Outlive and Dr. David Sinclair, a longevity scientist who published the book called LifeSpan. And, I’ve been following Dan Buettner of Blue Zones for years. I’ll detail more of their findings in another blog post.
Today I want to talk about “Running Longevity.”
Yes, running is good for longevity! See this research from NIH on the body/brain longevity benefits: Running as a Key Lifestyle Medicine for Longevity https://pubmed.ncbi.nlm.nih.gov/28365296/
But, what about how long we can run?
Running is not just a sport; it’s a way of life for many of us. But if we want to keep enjoying those invigorating runs for years to come, or take it up as an an adult, it’s essential to consider the principles of running longevity.
Here are 8 key strategies that can help you maintain a healthy and fulfilling running journey.
Commit to Good Running Form
Good posture and alignment are essential when your running, walking and exercising to avoid injury and comeback safely post injury. See this post on good running form: https://virtualathlete.com/how-you-run-matters/
Get Outside
Nature is our friend. And, running outside is good to spur relaxation, melatonin, Vitamin D and bone-building. Plus you may run into some friends and neighbors. All wins for longevity.
Give your body some TLC
If you are feeling off or tight as you lace up your shoes and head out, check in with your body before going full force. Do some body loosening exercises.* Engage your core and rotate your hips like you have a Hoola Hoop on you, 10 times right, then left. Then, swing your arms forward, backward and across your body.
Gradually increase your speed as you head out to run. This allow your muscles, tendons, and joints to adapt. If you still feel tight after 1/2 mile, take a few minutes to stretch. Then, as you run, fully inhale and exhale and focus on your form and the nature around you.
CrossTrain and Lift Weights
Another crucial aspect of running longevity is cross-training. Incorporate activities like swimming, cycling, yoga,* and strength training into your routine. These activities not only reduce the risk of overuse injuries but also improve overall fitness, strength and flexibility. All keys for longevity.
Eat Cleaner and Boost Veggies
Let’s not forget about the importance of nutrition and hydration. Fueling your body with the right nutrients is vital for sustained performance and recovery. Focus on a balanced diet rich in whole foods, lean proteins, healthy fats, and double up on those vegetables. Longevity research is clear that we should have a plant slant.
Prioritize Sleep
Your body and brain need time to recover and repair itself. Adequate sleep is also critical for recovery and overall health. Limit caffeine to the early am. Close the (black out) drapes, ditch the screens, turn down the thermostat, use a weighted blanket. Whatever it takes, get those quality Zzz’s.
Examine Your Shoes
Wearing the right shoes can make a world of difference in your running journey. Wearing clunkers will drag you down. Wearing shoes with a high heel to toe ratio will cause heel striking and knee pain. Look for more neutral shoes that have some cushion….but not too high you miss the connection with the ground and fall!
Visit a specialty running store to get properly fitted for shoes and make sure they watch you run.
Come on. Get Happy
And last but not least, let’s address the mental aspect of running longevity. Running is not just about the physical; it’s a mental game as well.
Stay motivated by running with your fav music, or setting new goals, whether it’s running a certain distance, achieving a better pace, or placing in your age group at a race. And consider a walk/run and fun run with friends.
Running longevity is about good form and finding balance in your training, nutrition, rest, and mindset. By following these principles, and not giving up, you can ensure that running remains a joyful part of your life for years to come.
*Do some body Tai Chi/ChiRun body looseners. See my fellow instructor Steve Mackel demonstrate them here: https://marathontraining.tv/chirunning/chirunning-body-looseners-and-four-dynamic-warm-up-exercises-for-runners
*Try hot yoga. It is good for warming up your muscles.
