Running is a great exercise to incorporate into your routine. It’s fun, you can do it anywhere you happen to be, and most of the time you can do it outdoors. He’s also one of the best cardio workouts you can do to improve your heart health, burn calories, and stay young. Today we are here to share the top 5 running habits that slow aging.
Most people want to stay healthy throughout their lives. As we age, we need to be very careful because we begin to lose muscle mass, bone density, aerobic endurance, and anaerobic power if we do nothing to maintain it.
If you want to slow down the aging process and improve your overall health, running is a good idea to include in your fitness routine. You need to. Here are five running habits you should consider to slow the aging process.
One form of training that has grown in popularity over the last few years is Zone 2 training. Hear the benefits and you’ll know why. It provides a foundation for aerobic exercise that can increase mitochondrial function and resting heart rate and lower blood pressure. Zone 2 training is done at 60-70% of your maximum heart rate. It’s important to maintain that range all the time while running.
If you want to improve your health and slow down the aging process, we recommend starting with Zone 2 sessions for 30-45 minutes 2-3 times a week.
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Next, it’s important to incorporate intervals into your routine. Interval running is a great way to burn more fat and improve anaerobic endurance and mitochondrial function. A good first interval consists of 60 seconds of jogging followed by 15-20 seconds of fast pace. We plan to repeat this for 5-8 rounds.
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If you want to slow down aging and improve your coordination, knee and foot health, I recommend doing some drills that change direction.
To begin your shuttle run, set two markers 5 to 20 yards apart. The plan is to go back and forth between them. You can run sideways for a short distance or run forward to one marker and return to your starting position. Let’s talk about the position!
One of the most difficult runs is climbing hills. Engages more muscles in the lower body and forces the incline to work harder. Can be run as a standalone workout or as a finisher after a steady state run.
Find a hill you can run up in your local community. Start at the foot of the mountain and sprint uphill to reach the top. Once you’ve climbed all the way up, look back and walk slowly and steadily back to the starting spot. Get your heart rate down and catch your breath. Then repeat for 3-5 rounds.
It’s true that you’ll want to improve your performance, but you should gradually increase both distance and intensity each week, especially if you’re a beginner. When in doubt, aim to increase either he by 10% each week.
Also, if you run regularly, it’s important to keep track of how many miles and how hard you run each week. Check your training schedule and make sure there are weeks where you lighten the load or run fewer miles to slow down your pace.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
