ƵRunning is an act of creative self expressionƵ Ƶ Lawrence van Lingen on Extramilest podcast
Picture this. ItƵs early on a warm Saturday morning in Ritter Park. The sun is low on the horizon, and mist is rising above the grass and Fourpole Creek. The scent of the rose garden is heady as two runners descend the hill following the path. Moving at a steady clip, one runner has a full head of white hair while the other is more salt than pepper. They are relaxed and chatting as they pass by.
This is a routine sighting for me on my weekend jogs. Numerous older runners, walkers and run/walkers defying the stereotype through exercise, that aging equals physical decline. In fact, according to AARP, beginning in 2023, the average age of runners has risen. Some of the biggest gains are those 55 years and older, with numerous runners sticking to it well into their 60s, 70s, and 80s as witnessed in the ages of Boston Marathon finishers in recent years as well as other major marathons around the world. Of course, thereƵs no denying aging does change the body, so why do I see numbers of people my age and older consistently outside running and/or walking?
For many older individuals, like myself, running or run/walking becomes a personal manifestation of life Ƶ a ritualistic form of imaginative self expression that allows us to reconnect with our inner rhythm, identity and self-determination. It creates a sense of freedom and play that we once had as a child. Additionally, running offers numerous benefits, including improved physical health, enhanced mental well-being, social connections and a renewed sense of personal meaning, to name a few.
I occasionally encounter critics who question the safety of running at Ƶmy age,Ƶ (a term used by my students); however, according to another 2023 AARP article, older runners just have to be Ƶsmart about it.Ƶ This is why many running groups often point beginners, including seniors, to using a run-walk-run method to establish a strong aerobic base. In fact, Cleveland Clinic, in a 2024 article, points to numerous physical health advantages to walking and/or running for all ages, but especially seniors.
These advantages include:
- Strengthens heart and improves circulation
- Reduces risk of heart disease and stroke
- Increases bone density, helping prevent osteoporosis
- Improves joint flexibility and maintains muscle function
- Boosts metabolism and supports healthy aging
- Improves blood sugar regulation and lowers risk for type 2 diabetes
- Reduces risk of dementia and AlzheimerƵs disease
Certainly, the physical health benefits of running are important to me; however, one of the greatest advantages is the feelings of improved mental health and well-being. I often refer to monkeys living in my mind, and running allows me to rise above the swirling negative chatter that often clouds my mind. On days when it seems everything goes sideways, if I have completed my morning run, I can take solace in the fact that I completed at least one positive act, thereby helping me to keep symptoms of depression and anxiety at armƵs length.
I also find running clears my head, improves thinking, and increases memory, which is a bonus as I age. In fact, running Ƶ and exercise in general Ƶ is like meditation in motion because it deeply connects me to my breath. Plus, it is a great source of stress reduction.
Running is also a form of innovative self-expression, for young and old alike. Like crafting oneƵs own piece of art, running showcases the beauty of a body in motion. It offers time for inspiration and reflection. Each run, like a canvas, offers the opportunity to tell a story, footstep-by-footstep. Personally, time spent running also allows me to process life as well as difficult, often buried, emotions, and it even sparks inspiration. My running, albeit slow, feels like an act of liberation, hope and a tribute to the many obstacles I have overcome along the way. It is a symbol of inner strength, resilience and freedom to be me Ƶ in a world that has often felt as if it boxed me in.
For many runners, older and young, running offers an opportunity to hang out with other runners and socialize. However, some find that running solo, instead, creates a sacred space in which they can connect to their Higher Power, feeling that sense of peace and ease. Still others appreciate the opportunity to spend time in nature, soaking up fresh air and the beauty of Mother Earth.
Running, for many, forms a meaningful structure to the day, a time set aside for oneƵs personal well-being and health. This is important because there are numerous obligations and responsibilities that life often demands, even as we age. By setting aside regular time to run, sleep typically improves, which can be so elusive in older adults. Furthermore, those who run typically tend to eat better and donƵt tend to abuse substances in order to better support their ability to run.
Of course, as we age, we do have to be safe about our exercise habits, which often begins with checking in with a health care provider. Additionally, I highly recommend finding good footwear that works for your own personal gait/foot-type; a local running store expert can help with this. Furthermore, as AARP points out, older runners should not go from Ƶzero to 60.Ƶ Warm-ups and cool-downs are essential, and for those wanting to start running, a good walk-run program like Run Your Butt Off or the run-walk-run training plans are two great ways to start. (I have personally used both and can attest to their gentle nature.)
Other considerations as we age include running less on concrete and asphalt, if possible, and spending more time on softer surfaces, like the paths at local parks. Treadmills also offer a more cushioned surface, and they are a great option when weather is too hot, too cold, or otherwise uncomfortable. If you run at night or early morning, it is important to wear a headlamp and reflective vest for safetyƵs sake. Additionally, if you run alone, it is a good idea to let someone know where you are running and for how long.
Bottom line, each run is an adventure. Sure, some runs are less adventurous than others, but those moments offer an opportunity to learn about ourselves if we remain open and curious. Running and walking are accessible and fairly low-cost, and they are an effective way for older (and younger) adults to improve their mental, physical, emotional and even spiritual well-being.
Beyond these benefits, for me, running continues to remain a quiet act of self-expression. With each step and stride I take, I am writing a story, reclaiming my space and time, and paying homage to The Creator, celebrating this gift that is life. In this way, running transcends exercise and becomes a personal journey of becoming, no matter my age.
With the right approach and mindset, whether you run, run-walk-run, or mostly walk, moving our bodies regularly can create joy and empower older adults to age well Ƶ proving that vitality truly has no age limit!
