3 Tips to help Men prepare for running(40+ Mens Fitness Lifestyle)

Running. Love it or hate it. It is primal. It is necessary for fitness. I believe this to be so true, I have not stopped running since I learned the importance of gait. I maintain an annual goal of a 25 minute 5k, and a sub 6:30 mile. So far, so good. However, as I hit my 40’s it will become more difficult to keep my run fitness up. Fortunately we have an answer. This article will cover 3 tips to help 40+ men warmup for a run. I would like to set a different tone. Typically, an article of this nature will focus on the immediate before and after warmup and cool down. We need to broaden our time line. Specifically to a 3 day timeline. Day before prep. Day of prep. Day after prep. Let’s toss down the cardboard and break it down.

3 tips to help men prepare for running.

1. Day before prehab.
2. Day of prehab and rehab.
3. Day after rehab.

3. Prepare your body for a run beginning the night before.

Yes you need to prepare this early. We are getting older therefore it requires more time. “How much time?”, and “What should I do?” are two appropriate questions. Spending 10 minutes the night prior to a run is a great starting point. More time may be required depending on your level of ability. Start with 10 minutes. What should I do? Mobility based movements. Our simple goal is to “lube” the joints the night before. Physical feedback will provide insight into what muscles need a bit of extra attention. I recommend using a guided mobility program for men.

2. Warmup your body and cool it down.

I will not waste time on a basic warm up or cool down lecture. Just know you need to do it. I will focus on Time and Exercise selection again. 10 minutes is the golden rule here. 10 minute run warmup before, and a 10 minute run cool down after. No exceptions. You are a 40 year old man. Grow up and take care of yourself. Exercise selection. I will not reinvent the wheel here. A simple google search for “Run warmup and cool down for men” will offer plenty of solutions. If you prefer a custom run warmup and cool down for men, contact me.

3. Take care of your injured muscles the day after.

Yes! Your muscles have been injured! Okay. Not a whole lot, but microtears are present from the run. Tending to the tissue as it begins to heal, can help keep space in our connective tissue. Yes, it prevents you from becoming tighter. Time recommendation for today is 20 minutes. 10 minutes of mobility. 10 minutes of static stretching. The order of operations is specific. Mobility first. Mobility will lube your joints, and provide blood flow. Stretching will relieve tension on connective tissues allowing fresh blood to flow into tissue. For simplicity sake, the same program we use for prehab can be used for rehab. Once again, there is no need to reinvent the wheel. If you are struggling with tight muscles, contact me for a personalized mens mobility program for running.

3 tips to help men prepare for running.

1. Day before prehab.
2. Day of prehab and rehab.
3. Day after rehab.

My “2 cents” has been offered. There are two choices from here. Begin doing something to prepare your 40+ manly body for running, or keep doing nothing. The choice is yours along with the results. I encourage all men to continue to sustain and challenge their personal fitness levels. This article will help men stay flexible and mobile. Check out my 5k Training Tips for run program tips!