First, you should know your physical condition first.

Middle-aged and elderly friends become runners first, which is different from being exposed to this sport at the age of 20. Because with the increase of age, it takes longer for muscles to repair themselves, which leads to strain, knee problems and other pains, which means that runners over 40 years old face more risk of injury.

Running at first will be exciting, you will start a beautiful journey, there will be a lot of things to do, but you also need to be cautious. Before you start any new exercise program after 40, you'd better contact your doctor, especially if you haven't exercised regularly before. Doctors will know about your physical condition. In rare cases, they will find some potential health problems, which may worsen with exercise, such as migraine and heart problems.

Second, expensive running equipment is not a necessity.

You will definitely notice the equipment of those runners who look "professional": from universal GPS watches to wireless Bluetooth headsets, to compression tights and hand protectors, you think running may be essential.

However, what a novice runner needs to do may just go to the local store to evaluate his foot shape and find a running shoe that suits him. In addition, suitable sweat-absorbent socks may be needed to prevent blisters, and female runners also need professional sports bras to support their functions. The rest of you just need to wear your usual fitness clothes.

Think carefully before deciding to spend a lot of money on sports equipment that you are not sure you will use often. If you finally fall in love with this sport, there is no doubt that you will gradually accumulate more equipment for it.

Third, running can start from scratch.

If you haven't run for 10 years, it doesn't matter if you ran 10 km more than ten years ago or won the championship in the 1500 m race in college. Now, you need to start from scratch. 1km-long enough. Even if it is only 1 minute at a time, it is ok.

Fourth, don't worry, do what you can.

Maybe you want to quickly return to the light and healthy state more than ten years ago, but in fact it may not be satisfactory, even worse than you think. This feeling is a dangerous signal for experienced runners, indicating that you may be too anxious. It's best to be conservative at first, avoid injury and let the motivation last longer.

So how to determine whether it is exceeding the standard or speeding? When jogging for fitness, people should be able to speak comfortably, not out of breath. If you can only say one or two words with difficulty, it means that you are running too fast. You should slow down until you can walk easily.

Fifth, be kind to your body.

As we get older, it takes longer for our bodies to recover after exercise. A 20-year-old child may never worry about muscle soreness or slight strain, but it may not be a small problem for older runners.

Avoid running continuously without rest. At the beginning, it is enough to run three times a week. If you think it's a little short, you can add strength training once a week, or swim, ride a bike or exercise on an elliptical machine. These cross-training can continue to exercise the cardiovascular system when not running.

Warm-up before running is as important as relaxation after running, which helps to prevent excessive injuries and problems of knees, hamstrings and calf muscles-these are the types of sports injuries that are easy to happen to elderly runners. Do dynamic stretching after running, not before starting. Because muscles are more likely to be injured in cold conditions, it is enough to jog for a few minutes before running.

Sixth, running is not just a sport.

If you have tried running with friends, running may be a very effective way to relieve stress. For many runners, running and socializing are part of their motivation, and many people who run together have become lifelong friends.

For others, running has become their spirit and a part of life change and transformation. When they run, they feel like a real athlete and can control their body and health.

Seventh, there is no need to compare running performance.

This is very difficult when the circle of friends is full of running punches and fitness photos. However, we should try not to compare our running performance with other runners, especially with experienced runners.

Maybe it only takes them more than 4 minutes to run 1 km, so let them "fly" and you continue to run for 7 minutes; Maybe they run at least 1 hour at a time, and you may stop and walk for a while after running 10 minutes. It doesn't matter. Stick to yourself.