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What to avoid for elders when running?


Category: Running

With the development of living standards and increased awareness of health, a growing number of elders go to exercise, such as running.
But improper running may be dangerous for elders. Many factors need to be taken into consideration for the elderly people to make sure the safety of exercise.

Be clear about the health conditions

The health condition is bound to determine whether you are suitable to run, including the running intensity. For elders who are in rather poor condition or lack of exercise are better to do some jogging first.

Do warming up exercise before running

Two to three minutes of warming up exercise is necessary for older people before running, which can help relax the muscles slowly. Your heartbeat and breath should adapt to the running cadence.

Running tips

- Proper breath

Try to inhale and exhale through your nose. Breathe in a slow, deep rhythm beat. Preferably breathe every 2 to 3 steps.

- Speed

The best fit speed should be 120 meters to 130 meters every minute. Run in a proper speed you can breathe easily.

- Running time

As for beginners, you can jog for 5 to 10 minutes. Lengthen the running to 15 minutes or 20 minutes. Keep running every day if possible.

- Recovery

Not to stop running immediately. Do some relaxing activities for recovery.

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