5 Essential Habits for Older Runners
In today’s post, we're diving into the realm of habits—specifically, five habits that older runners should adopt. For now, let’s kick off this discussion about habits with a quote from James Clear, the habits guru. He says,
“New goals don’t deliver new results; new lifestyles do, and a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.”
To start a habit, make it small and simple—something like doing one pushup or taking a walk around the block. This reduces friction and increases the likelihood of success. Optimizing your environment can also assist. For example, to drink more water, keep a water jug on your desk so it’s easy to sip throughout the day.
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Here are my five daily essential habits for older runners:
# 1. Hydrate First Thing in the Morning
Start your day by drinking a glass of water. Most of us are mildly dehydrated, and it’s crucial to hydrate throughout the day. Having a glass of water first thing in the morning sets you on the right track. Place a glass by your bed, in the bathroom, or near the coffee machine as a reminder to drink it before your first cup of coffee.
# 2. Take a Multivitamin Daily
While I’m not a big supplement guy, taking a multivitamin can provide essential nutrients that your body can’t produce on its own. It’s like cheap insurance for your health. You don’t need a fancy vitamin; an off-the-shelf option like Centrum is adequate. Dr. Dana Patrick highlighted a study where participants over 65 who took a multivitamin showed improved cognition, potentially slowing brain aging by two years.
# 3. Consume 100 Grams of Protein Daily
Maintaining muscle mass is vital for older runners. Aim for a gram of protein per pound of body weight, or simplify it to 100 grams a day. Spread your protein intake across meals, aiming for 30-40 grams each time. Protein sources can include eggs, whey powder, and other options suitable to your dietary preferences.
# 4. Move Regularly During the Day
If you’re like me, you probably used to feel justified sitting around after a run, but prolonged inactivity isn’t beneficial. Avoid the “active couch potato syndrome”—sitting for hours, even if you’ve exercised, isn’t ideal. Get up and move every 20 minutes, whether it's taking a short walk or doing micro workouts like squats or pushups from time to time.
# 5. Connect with a Friend Daily
This last habit might surprise you but it's immensely important. Social connection can increase life expectancy by eight years, according to studies by Dan Buettner, the Blue Zones researcher. Engaging with three close friends regularly can substantially enhance life expectancy and happiness. Use platforms like the Forever Running Club to share experiences and connect with other runners.
So, there you have it—five essential habits for older runners:
1. Drink a glass of water first thing every morning.
2. Take a multivitamin daily.
3. Eat 100 grams of protein each day.
4. Move every 20 minutes if you’re typically sedentary.
5. Connect with friends daily. Remember to keep it simple.
If five habits are too much, start with one. Share your favorite daily habits with us in the Forever Running Club community. Next Tuesday, we’ll discuss the metrics that matter. Until then, stay strong and keep running!
- Herb
"Run Smarter, Live Longer"
P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about.
