When we reach 40 years of age, we may still have the desire start running and truly enjoy this activity. To start running safely and effectively after 40 years of age, you should consider several rules, which the marathonec.ru website reminds you of.

1. Before you start training, you should check your health and consult a doctor. This is especially important since physical activity may be contraindicated in some cases.
2. When you start running, you need to select the load moderately, taking into account your physical capabilities. If you have no experience of running or physical activity before, you should start with a slow jog and gradually increase the time and intensity of your training. If you have never run before, it is better to seek help from a coach or specialist.
3. Choosing the right equipment is also important. Choose comfortable clothing adapted to weather conditions. Particular attention should be paid to shoes to ensure they have sufficient cushioning to protect joints and bones, especially after age 40 when muscles become more vulnerable.
4. Self-control plays an important role in training. When running regularly, it is necessary to monitor your condition, especially for people over 40 years old with changes in the cardiovascular system. You should use a heart rate monitor or sports watch to monitor your heart rate.
5. Warm-up and cool-down are an integral part of training, especially for people over 40 years old. Warm up your muscles before exercise and stretch afterward to reduce the risk of injury.
6. General physical training is also important. Exercises that involve different muscle groups will not only improve your running performance, but also reduce the risk of injury.
7. Finally, remember the importance of rest and recovery. As we age, we need more time to recover from physical activity. Devote time to massage, stretching, baths and other recovery methods.

By following these rules, you can safely and effectively start running after 40 years of age. Remember to listen to your body, enjoy the process and give yourself the opportunity to progress gradually.