Running is an amazing exercise to incorporate into your routine. It’s fun, you can do it anywhere you are, and most of the time you can do it outdoors. is also one of the best aerobic exercises you can do to improve your heart health, burn calories and stay young. I’m here today to share the top five running habits that slow down aging, so listen up and put on those sneakers.
Most people want to stay physically fit throughout their lives, and it’s common to start thinking about it as you get older. It’s something to keep in mind, because as you get older, you start to lose muscle massbone density, aerobic endurance, and anaerobic power if you do nothing to maintain it.
if you are looking for slow down the aging process and improve your overall health, I recommend that you incorporate running into your exercise routine. As with all routines, you need to make sure you maintain good habits for the best results. Here are five anti-aging running habits to consider.
One form of training that has gained a lot of popularity in recent years is Zone 2 training, and when you hear the benefits, you’ll understand why. It can build an aerobic base, improve your mitochondrial function and your resting heart rate, and also lower your blood pressure. Zone 2 training is between 60 to 70% of your maximum heart rateand it’s important to stay in that range at all times during races.
If you’re looking to improve your health and delay aging, I recommend starting with two to three Zone 2 sessions per week for 30 to 45 minutes.
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Next, it’s important to mix intervals into your routine. Interval running is a great way to burn more fat and also improve anaerobic endurance and mitochondrial function. To do intervals, start with a lower-intensity run and then alternate with a faster run. A good interval to start with is a 60-second jog, followed by a faster pace of 15 to 20 seconds. Plan to repeat this for 5 to 8 rounds.
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If you want to slow down aging and improve coordination, knee and foot health, it’s a great idea to do some exercises where you change direction. You can accomplish this by spraying a few shuttle runs.
To start shuttle runs, set up two markers, 5 to 20 yards apart. The plan is to run back and forth between them. You can run laterally for a shorter distance or you can run forward to a marker and then run back to your starting position. Ready, Set, Go!
One of the most challenging forms of running is climbing hills. It recruits more muscles in the lower body and forces you to work harder due to the incline. You can do them as a standalone workout or as a finisher after a steady state run.
Find a hill in your local community that you can run to. You will start at the bottom and run uphill as fast as you can until you reach the top. Once you’re all the way up, turn around and walk slowly and steadily back down to where you started. Lower your heart rate and catch your breath. Then repeat 3 to 5 rounds.
Although you want to improve your performance, especially if you are new, each week you need to gradually increase both the distance and the intensity. When in doubt, try increasing just one by 10% each week.
And if you run regularly, it’s important to keep track of how many miles you’re running and at what intensity each week. Look at your training schedule and make sure you have a week where you are unloading or doing fewer miles and the pace is slower.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
