How to Start Running at 50 – Effective for Beginners

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Sadly, as people grow older, as we are more circumspect in our activities, we also stop to run. In a few cultures, running is still considered a major no-no for grownups to do. There is no magic formula for running or jogging, and the benefits are great.  Do you want to recapture the enjoyment of running? Below are a few tips about how to start running at 50 even for beginners:

How to Start running  at 50' even for beginners

1. Go to your doctor

If you have been sedentary for some time and are unsure about the state of your health, a visit to the doctor may be called for. It’s a good idea for a physical checkup and you must tell your doctor that you’re thinking of starting running.

The doctor will most likely encourage your interest in exercise is always good. He or she might also have valuable advice and precautions for you, so take heed.

The point of the visit is to find out a rough idea of how healthy your body and heart are. If you look down at the doctor’s results, think carefully before deciding whether running is right for you or not. 

Many people are still on their feet by years of age and they know that running is an activity that could help them get fit and healthy, tone the body, and stay away from going through life-threatening problems. If you really want to know how to start running at 50 and make yourself active there’s only one problem; it may take a little time for your body to adapt so your muscles will start getting used to this kind of exercise without soreness & pain at all!

Make healthy choices for your diet to feed your new exercise level, because nutrition is just as important as exercise for improving your health and fitness. As we age, our bones become more fragile so we need to eat foods rich in calcium such as cheese, milk, and yogurt. 

2. Gear up

Running does not require expensive machines or equipment unless all you want to do is run on a treadmill. That’s fine of course but before plunking down money right off the bat you may want to give outdoors running a try first.

There’s no substitute for the wind, the smell of nature, and the changing scenario when you’re running outdoors unless you live in a place that doesn’t have much outdoors appeal in which case you can try it out in a gym.

Running can be hard on your feet especially when you run on hard surfaces like concrete or pavement. Running shoes that are specially made for runners are constructed to absorb the shocks from the impact of feet hitting the ground and to provide you with the necessary support to the feet, legs, and body.

So find one that’s suitable for you. In some places, there were specialty shops where you could consult with professionals on the shoe style and size that’s perfect for you. There are no special clothing requirements for runners. You must have seen runners on the streets, on TV, and in the gym; you know that comfort beats all.

Wear clothing that allows you freedom of movement, lets your skin breathe, and provides adequate protection against the Sun. If you must have your music, then you probably already have a portable music player; by all means, strap it on and hit play.

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For a more active and healthy life, you need a fitness tracker that will help you keep track of your progress. This Fitness Tracker Smart Wristband is perfect for you because it comes with essential health monitoring features such as heart rate, blood pressure detection, calorie consumption, sports step counter, and many others. The best part is that it’s compatible with Android and iOS devices, so you can access your data from anywhere!

3. Get going

At the start, take it easy. There were many running programs available online for beginners. But the common practice is, to start by fast walking and then jog for a few minutes, especially if you have been inactive for several years.

It is important to avoid injuries so do not strain yourself. Walk fast, don’t stroll – you’re not out to get some fresh air after a particularly heavy dinner.

Depending on your current fitness level, you may make up some of the exercises that you already know at home, follow a running program, or ask someone to teach them to you; they emphasize recovery, stretching, strength training, etc. The rule is only run if it’s free time with no work-outs afterward. 

Taking regular rest is more important. Resting between training sessions to 3-4 days will help your muscle strength and endurance, allowing for faster recovery the next time you train.

For older runners, strength training is also essential to fight the effects of deteriorating muscle mass, as well as cross-training activities such as yoga and indoor cycling to increase joint flexibility.

It is known that over time, the joints begin to cause us problems. The good news is that there are these Knee Joint Support Pads, a device that can help you live a pain-free life by compensating for the weight you place on your knees when you walk or squat. Made with a snug fit, these pads provide gentle support and relief from the discomfort and pain that can come with arthritis, bursitis, or other knee conditions. You can use them during any activity that demands you move your legs, from walking to running to playing sports.

You want to exercise, sweat, burn calories, and get an endorphin rush. Walk faster than you normally do.

Always be aware of how you’re feeling and be careful that you don’t run out of breath. Depending on your physical condition you should walk faster, farther, and longer every day.

4. Go for a goal

Even if your goal is to train for a half marathon or just weight loss, feel good through exercise, and follow your doctor’s advice. In addition, try to have specific goals for your running such as running an entire mile in a day. A great way is to aim to run 30 minutes every day or four times a week.

Always keep this goal in mind and don’t slack up. Have a regular schedule and stick to it. The first time is always the hardest but the more you do it, the more habit it becomes, and it will get easier.

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Running is exhilarating and exciting. Some days doing it may feel like drudgery, but once you start moving the sheer fun of it will keep you moving forward.

How to start running at 50s for beginners

That’s a question that begs an answer. An answer you will not find unless you get out there and actually run. But once you do, there will be nothing left but just joy.

It is never ever too late to use up running and numerous things are feasible if you truly want them. After all, running offers a lot of health benefits, no matter how old you are. What actually matters as a beginner runner, whether you are 30s, 50s, or 70s, is taking the primary step towards a healthy and balanced, active way of living.

Stay healthy!

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About the Author

author Adrian K

Adrian Kutnik is the Founder and Managing Editor at

Its purpose is to gather and share relevant information about how we can live a healthy lifestyle in today's environment.

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