The number one rule is to respect rest times between training sessions.
No matter how old you are, you must be careful. Respect rest times between sessions and if you are over 45, avoid chronic high-intensity exercise.
Things about running:
1. Running can prevent some injuries. Although running has a bad reputation for causing more or less serious injuries, new research suggests that in some cases it may prevent rather than worsen certain injuries. Among them, the inflammation of the knee joints improved in people who ran 30 minutes daily compared to those who led a sedentary life. Although the study is small, it is the first evidence that running could have a protective effect on the knee joints, contrary to what was believed. Some traumatologists doubt these results and remember that some people who run do nothing happen while others develop arthritis at a relatively young age. At the moment they recommend all runners who respect the rest times between training sessions.
2. It may not be so beneficial for the female body. Women are 57% of runners and the trend is bullish. But men and women do not run the same way, and women appear to be injured more than they are. Stephen Messier, director of the JB Snow Biomechanics Laboratory at Wake Forest University, suggests that women have a deeper arch of the foot and run to support the tip of the foot more and that perhaps these differences imply a greater risk of injury. Women usually have less strength in the torso and hips which can also facilitate injuries. On the bright side, it is noted that women have more body fat which is beneficial for storing energy and having more endurance in racing, and they are usually more flexible than men, which is beneficial for muscles.
3. You can run even when you are older… but only to a point. As the popularity of running grows many people are released in this practice and older, many in the sixth decade of life without ever doing it before. Scientists point out that there is no age from which to stop recommending running. However, traumatologists recommend those over 45 to avoid chronic high-intensity exercise, such as long-distance running because the body no longer recovers as fast as when it is young. They tested it in a study with runners and their partners who did not run, and although the runners were thinner and had lower blood pressure figures than their partners, they also had more plaques in the arteries and a higher risk of a heart attack.