Stretching is important for all runners, but especially important for those in their 50s and older. We break down one essential warm-up stretch that will keep you running strong.
Remember when you could completely skip the pre-run activations and post-run stretches at 20 years old, and still wake up the next morning feeling loose, fresh, and ready for some more miles? As you age, you may find yourself sidelined for days nursing aches and pains if you ignore stretching.
The days of neglecting your mobility should be long behind you.That’s because unlocking longevity as a runner hinges largely on how well you can listen to your body, create recovery-minded habits, and stay healthy—and that’s especially important as you age. Our new program, How to Run Strong at 50+, helps you start creating a mindful, sustainable running routine that lasts, and includes key strategies for addressing age-related muscle loss and sidestepping injury. If you’ve developed a habit of blaming your pains on age, worn-down shoes, or overtraining, you can use expert tips from our program to take a step back and reevaluate your injury prevention methods.One of the easiest ways to get started on the path toward healthier running? Optimize your pre-run warmups and post-run cooldowns with some go-to stretches. Emphasized in our complete guide, masters runners can stay on track with their goals by taking the small, extra steps to prioritize their bodies, which includes setting aside a few minutes after runs for some cooldown static stretches. “Your body wants to be slowly brought back to center following a workout, especially when you’re older,” says host Chris Twiggs in our running strong at 50+ program.You’ll also want to budget a few minutes before you start your running watch to get your muscles loose and blood flowing. “It’s tempting to head out the door and start your run as a time-crunched athlete. It may work okay for you—to a point,” Twiggs explains in our guide. “But over time, it will catch up if you don’t let your body get primed for a workout.”Help your body transition into your miles—and kickstart your recovery after your run—with these key moves recommended in How to Run Strong at 50+.Recommended warmup stretches:Quad and piriformis walksHip openersArm circlesFrankenstein walksLeg crossover or scorpion variationsInchwormsRecommended cooldown stretches:Kneeling hip flexor stretchHamstring stretchFigure-4 stretchLower back stretchChild’s poseWhy so much talk about the warmup and cooldown? Cooldowns play a huge role in reducing soreness and stiffness, and even support your long-term running and recovery consistency, while warmups help ease your body into movement. But these exercises make up just one part of your entire injury prevention and recovery puzzle. You can learn more on how to complete the moves and prioritize other strength training in your routine by visiting our full guide to running strong at 50 and beyond.How else will you enhance your running journey? Learn how you can make running at 50 and beyond some of your best miles yet with our How to Run Strong at 50+ guide, and for tackling your biggest goals, become a Runner’s World+member to take advantage of our exclusive training plans and programs.
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