Competitive running may bring to mind high school track meets and cross-country college teams, but most short-distance runners reach their peak in their mid- to late 20s, according to United Kingdom Athletics track and field coach Brian Mackenzie. Long distance runners, however, typically achieve peak performance in their 30s. Marathon runners, for example, usually put in their best performances between age 30 and 37, says Mackenzie. Such statistics bode well for 30-something recreational and competitive runners alike.
Benefits
Exercise in general contributes to longevity and quality of life, positively affecting your sleep, mood, energy level and weight, according to Dr. Diane Dahm and Dr. Jay Smith, writing for MayoClinic.com. A regular running program provides health and weight benefits with a smaller investment of time than moderate exercise options, such as walking or hiking. Benefits to your bone health are also significant. Bone mass peaks at around age 30, but performing weight-bearing exercises such as running on a regular basis strengthens bones and helps preserve bone mass, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Factors
Although running sometimes gets a bad rap as a high-impact exercise that causes joint damage, marathon coach and author Jeff Galloway emphasizes that seasoned runners often have healthier joints than their non-running peers. The key to protecting your joints when running in your 30s is to give your joints, tendons and running muscles time to recover between workouts. Take walk breaks during your runs to cut back on muscle soreness. Schedule rest days and less intense cross-training workouts to offset the high-impact effects of running.
Workouts
In your 30s, running can be both recreational and competitive, all while improving your health and fitness. Set goals to beat your personal record in a 5K, for example, or set your sights on an age-group award. Most race training programs are appropriate for runners of any age and experience, as long as you customize the workouts to your fitness level. Use walking and running intervals to build endurance, run speed drills, join a local running club or any combination of these strategies to help you stay motivated. Galloway recommends that runners age 35 and younger limit runs to five a week and that those ages 36 to 45 limit vigorous-intensity workouts to no more than four per week.
Considerations
Your 30s can be an ideal time to start or improve a regular exercise program. Preserving muscle and bone density, as well as improving your cardiovascular fitness, all contribute to better health now and down the road. While running generally provides an enjoyable and effective exercise option for people in different age groups, you need to check with your doctor before starting a running regimen if you have a history of heart problems, orthopedic issues or risk factors for heart disease, or if you typically maintain an inactive lifestyle.
References
- Brian Mac; Planning; Brian Mackenzie
- MayoClinic.com; Mayo Clinic Health Letter; The Benefits of Physical Fitness; Diane Dahm, M.D., Jay Smith, M.D.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Osteoporosis Overview
- Jeff Galloway; Your Best Running May Be After 40; Jeff Galloway; June 2009
- American Council on Exercise: Ready to Run?
- Hal Higdon: 5K Training
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