As a 50 plus woman, you need a fitness workout program that you can actually do. It needs to include cardiovascular fitness training. You will use jogging and walking days to accomplish this.
When training for my first marathon at 17 years old, I ran 6 days a week. I have no desire now for such intensive fitness training plans.
The good news is that you don’t need to. Jogging 2-3 days a week is plenty for fitness and the benefits of jogging. When 5k running you still keep to 2-3 days but can increase your mileage.
Fitness workout exercises for jogging also need to address strength and flexibility as well as running for fitness. Without all around fitness, you are prone to running injuries.
Running exercises are done after every run. Most newbie running injuries are overuse injuries. That means you have done too much too soon.
Let’s face it; your muscles are probably flabby right now. They really are not ready to give you the work output that jogging requires. Even light jogging or slow running is emphasizing muscle use that have been underused possibly for years.
The key to lifelong running is staying injury free. You do that by taking things slowly. On a gradient is the approach we will be taking. Meaning the rate at which you increase time and mileage is done in increments that allow your muscles to adapt.
Before even lacing up your jogging shoes, we will start your fitness workout program. You will start with walking exercise.
Personally, I have always hated walking. It just takes so darn long to get anywhere. I can turn around and still see where I was 5 minutes ago. This doesn’t happen on my jogs.
However, now as an over 50 woman wanting fitness training for women, I have come to make friends with walking. It is part of my fitness workout program. It gets me out on my non-jogging days. And it allows me to extrovert as described in exercise and depression.
Walk at a comfortable pace for 30 minutes working up to 45-60 minutes. You may need to work up to that initial 30 minutes by starting with 5 or 10 minutes. That is OK. Every goal is attained with that first action step being taken.
I know that it can be disheartening if you once were quite fit and now need to start slowly. I have restarted running repeatedly. Remember the fitness level you had as pleasurable experiences. And know this…
Anything you did before you can do again.
Walking exercise is not as stressing to the body as running or jogging. So you can go for a walk 4 times a week. Two days a week, you will work on strengthening the muscles in the front of your legs. These muscles are responsible to hold your knee correctly in place. When they are too weak, you will get running knee pain. Therefore, we will strengthen them before jogging.
The 7th day you can rest or walk. A day of rest is really not necessary as the human body is designed to be used every single day. You decide. Sometimes I take a day off, sometimes I don't. Often depends on what is going on that day more than how I feel.
There are several ways to strengthen the quadriceps. You can do leg curls using exercise equipment. You can do leg curls at home using a pail with some books in it while sitting on a table. On the other hand, you can take the stairs. I prefer the stairs as I then make it a whole workout by going up and down for a period of 30 minutes.
Finish your day’s fitness workout program with running exercises. You will work with flexibility exercises and strength exercises. Running jogging requires you to have core strength to maintain an upright posture while running. The health benefits of jogging are enhanced when you work your plan towards overall fitness.
When you have achieved a base fitness level, it is time to introduce varying running workouts for strength, endurance and speed.