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No need to hang up your running shoes as you age
"It's a little bit harder, but that's part of the challenge I think," says Wagner.
When she isn't traveling for her job at a pharmaceutical company,[link widoczny dla zalogowanych], Wagner tries to get together with Tuttle for 45-minute pre-work runs three to five days a week. Tuttle, who is a medical epidemiologist at the Georgia Health Department,[link widoczny dla zalogowanych], feels that running gets her day off to a good start.
Conventional wisdom holds that the pounding from years of running leads to excessive wear and tear on the body as we age, resulting in joint injuries,[link widoczny dla zalogowanych], knee replacements or arthritis. So-called weekend warriors -- people who aren't in the type of shape needed to safely run sprints, dive for passes or make cuts on the basketball court -- add to this misconception when they hobble into their doctors' office after an injury.
But a study out of Stanford University that looked at healthy aging runners found that running did not damage joints or leave runners less able to exercise. Researchers discovered that if you're healthy and generally free of injury, there are few reasons to put away your running shoes, even into your 70s and 80s. Watch more on running as you age > "Moderate [running], three to five miles at a time, three times a week will actually help your joints to be more resilient and function a little bit better," says Dr. Amadeus Mason at Emory Sports Medicine Center in Atlanta, Georgia. But he stresses that keeping the joints healthy in the first place may be the key to running longevity.
That includes not running through pain, and resting if you have an injury, something Tuttle takes seriously. "I try to rest maybe if I'm having some specific pain that seems to be over a couple of days,[link widoczny dla zalogowanych]," she says.
Mason also warns against running if you suffer from a chronic knee injury. In this case, the continuous pounding could accelerate damage and lead to arthritis. Instead,[link widoczny dla zalogowanych], choose joint-friendly exercises such as swimming, walking or a workout machine such as the elliptical.
Even if you have remained healthy,[link widoczny dla zalogowanych], as Wagner and Tuttle have,[link widoczny dla zalogowanych], don't get overzealous and overdo it.
"The biggest risk that runners will face as they age,[link widoczny dla zalogowanych], with regard to injury,[link widoczny dla zalogowanych], is overtraining,[link widoczny dla zalogowanych], by far," says Mason,[link widoczny dla zalogowanych], who recommends giving yourself a day of rest between runs,[link widoczny dla zalogowanych], or cross-training on the non-running days.
In addition, Mason advises wearing the proper footwear and making sure to stretch before and after a run.
Beyond the good news about aging joints,[link widoczny dla zalogowanych], the Stanford researchers also discovered some surprising overall health benefits for senior runners when they compared them with non-runners of the same age: Those in the running group were less likely to die from heart trouble, stroke, cancer, neurological diseases or infection. Watch Dr. Eliza Chakravarty says. She says the findings were a surprise to the researchers.
Additionally,[link widoczny dla zalogowanych], runners enjoyed a better day-to-day quality of life in old age than their more sedentary peers. "Members of the running group, it took them 16 years longer to reach certain levels of disability," says Chakravarty.
"Running is not the only thing that's going to make you live longer and be healthier; it's actually probably engaging in any kind of exercise that people enjoy,[link widoczny dla zalogowanych]," notes Chakravarty. "It's never too late to start incorporating regular exercise into your routine . health benefits can last for decades."相关的主题文章：

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