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Let's run in the summer: Five tips for beginners (40+)

The summer sun pampers the landscape of Lithuania, so it's a great opportunity for women 40 and older to go on a meaningful running route. Running not only improves physical health, but also improves mental well-being and develops a sense of satisfaction. In this blog, we will discuss the most important steps to start running during the summer season, specifically tailored for women in this age group.

Assessment of physical fitness and health.

Before putting on your running shoes, it is very important to assess your current fitness level and consult with a health care professional to ensure a safe and enjoyable run. Academic research supports the importance of a proper health assessment before engaging in physical activity (ACSM, 2020). For women in their forties and older, it is very important to properly assess body changes and body limitations.

Gradual progression and rational training

To avoid injury and effectively develop endurance, it is important to have a consistent approach to running. Based on evidence-based principles, such as the 10% rule (Manninen, 2012), it is possible to recommend that women gradually increase running distance and intensity while reducing the risk of overuse injuries. Integrating interval training, strength training, and cross-training activities can further improve performance and reduce the likelihood of injury (Vilaca et al., 2018).

Hydration and sun protection

When running in the summer, it is necessary to pay attention to hydration and protection from the sun. Adequate fluid intake before, during and after running is critical to maintaining optimal performance and preventing dehydration (Sawka et al., 2007). It is also very important to apply sunscreen, wear suitable clothes and choose to run early in the morning or late in the evening to minimize the harmful effects of the sun's rays.

Proper nutrition and recovery

A balanced, nutrient-dense diet is essential for optimal running performance and overall health. Academic sources emphasize the importance of consuming sufficient carbohydrates, protein and healthy fats to support endurance and muscle recovery (Thomas et al., 2016). In addition, prioritizing post-run recovery strategies such as muscle rolling, stretching, and rest can help reduce muscle soreness and promote optimal recovery (Dupuy et al., 2018).

Running in the Lithuanian summer can be an inspiring experience for women 40 and older. By following the steps outlined in this blog post, backed by academic research and expert advice, you can embark on a healthy and fulfilling run. Remember to listen to your body, progress gradually, stay hydrated, protect yourself from UV rays, eat healthy and prioritize recovery. Enjoy the allure of summer running as you boost your physical fitness, improve your mental well-being and start living an energetic and active lifestyle.


ACSM. (2020). ACSM's Guidelines for Exercise Testing and Prescription. Wolters Kluwer.

Manninen, J. (2012). How to avoid overtraining. Science & Sports, 27(4), 366-372. Vilaca, K.H.,

Santos, T. R., de Melo Nascimento, V., Batista, G. R., Alencar, M., & Junior, R. J. S. (2018). Strength Training and Endurance Training Prescription in Older Women. Journal of Aging and Physical Activity, 26(1), 149-155. Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J.,

Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position statement: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390.

Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.

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