i had almost forgotten about this thread!
i recently logged my 320th run with one of my two running clubs. with the 80 runs that i wasn't able to sign in for because the facility that hosts the club was closed due to covid, i've now run 400 weekly 10k's, which just kinda makes me happy. i didn't start running with the other club until after covid, and i still run by myself, too, but there's just something satisfying about seeing that number increase every time i log in at the club.
@NoReturn, it's menisci when you're referring to the anatomy in general (the menisci), and meniscuses when you're referring to or comparing the left and right meniscus of an individual (his or her meniscuses).
as far as taking up running for someone who is older, it can certainly be done, but there are some considerations. first, women tend to have more ankle, knee, and hip issues from running due to the discrepancy between the width of their stance/stride and the width of their hips, which creates torque on the lateral and medial aspects of those joints. think of the lower body as a chain, with each joint being a link. men tend to run with their feet directly under their hips, keeping all of the links in a nice straight line, where the force of the exertion on the joints can be distributed more evenly. women, however, tend to run (and hike, and walk) with their feet closer together, which pulls each link in towards the center from the hips down. over time, the force that is exerted on those misaligned links creates damage to the bones and connective tissues, with the knees usually being the weakest links. when menesci are damaged in this manner, it's usually not uniform damage, and it typically requires surgical intervention to correct. if a woman with this kind of damage wants to run, i would highly suggest that it be a moderate distance, at low intensity, and on a level and forgiving surface, such as a track field or gravel path. asphalt is acceptable, but avoid running on concrete.
running for women can help with bone density (and consequentially, joint health) but it's kind of a use-it-or-lose-it proposition. if they begin running when they are younger, the weight-bearing impact can help their bones create a more dense matrix (osteogenesis), which is then filled with minerals supplied by their diet. as they age, the matrix is still there, but it becomes more difficult for their bodies to absorb and maintain the mineral density for that matrix. this is why it becomes so important to continue weight-bearing activities, to maintain the bone density and connective tissue strength and resilience that has already been created. this is why you'll see older women lifting light to moderate weight and swimming, instead of taking up running or high-impact, high-intensity activities. for most women of an older age, the goal is maintenance.
unfortunately, if women do not have a solid foundation by the time that nutritional and hormonal changes begin to happen, it is very difficult to alter those deficits, and the result is conditions such as osteoporosis.
i know that this is the running thread, but if it's lung capacity and resilience, along with physical activity that an older woman is interested in, i would highly suggest swimming. not only will in help with cardiovascular fitness, strength, endurance, and flexibility, but there is a special kind of breathing rhythm that happens with swimming. when you're running, your breathing changes to accommodate all sorts of variables (intensity, heat, fatigue). you can breathe as fast or as deep as you feel like you need to, and it takes some time and effort to become disciplined in breath control. but when you swim, you can only breathe by turning your head when one arm is lifted, so your breathing is primarily dictated by your stroke. there are fewer variables, and, at least in my experience, finding a deep breathing rhythm is almost intrinsic. and, water is nice to knees.
I'm training for a half-marathon in October. Even without the acid, it's the highlight of my weekend.
