How to Start Running for Beginners – Aged Over 50

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How to Start Running for Beginners – Aged Over 50

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 for beginners:

1. Go to your doctor

If you have been sedentary for sometimes and are unsure about the state of your health, a visit to the doctor may be called for. You need 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.

Start Running for Beginners

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, 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. 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 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 can 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, in the gym; you know that comfort beats all.

Wear clothing that allows you freedom of movement, let 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.

3. Get going

At the start, take it easy. There were many running programs available online for beginners. But the common practice is, start by fast walking, 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.

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 goal

Your goal may be to lose weight, feel good through exercise, and follow doctor’s advice. In addition, have specific goals for your running. You may 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 times are always the hardest but the more you do it, the more habit it becomes, and it will get easier.

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 for beginners

is 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.

Stay healthy!

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Do you want to recapture the enjoyment of running even if you're over 50? Below are a few ideas about how to start running for beginners. #running #jogging #beginners


  1. Mary Mourad October 5, 2018 at 12:37 pm - Reply

    Great post! I started running for the first time in my whole life at age 38, and now training for my first marathon at age 41 basically 🙂 These thoughts are so valid for anyone above 30 who is going for a new sport, especially ladies since our bodies change dramatically with age.

    One thing I would add is not to wait for retirement to start 🙂

    • Adrian K. October 5, 2018 at 4:40 pm - Reply

      Well pointed! Start as soon as you can!

  2. Super Keto Diet August 14, 2018 at 1:18 pm - Reply

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  3. David June 19, 2018 at 4:47 pm - Reply

    Great Article. I have just incorporated running in my daily routine. By doing so, I have dropped three pounds in the last two weeks.

  4. Charlie June 10, 2018 at 8:15 pm - Reply

    Excellent article and the couch to 5k is a really good place to start ?

  5. dsue June 8, 2018 at 2:55 am - Reply

    Two most important things: first, be patient with yourself! Your journey into running and fitness is YOUR journey; be patient with yourself as you explore the what and where and when of your routine; second, take the time to run for the enjoyment of it – don’t feel you need to run so hard it wipes you out after five minutes, and honestly, spend some time walking! Get to know how your body feels, observe the world around you, maybe even join a group run and enjoy the socializing.
    We all tend to start with the misconception that we have to run hard and fast, to exhaustion. Many people burn out as a result. Learn to enjoy it and enjoy the effects it has on your body and mind first!

  6. Carl Wright May 27, 2018 at 9:41 pm - Reply

    Thank you for sharing Adrian. I started running at 55 (after not running for 35 years), and am so fortunate to be able to run. Love it so much.

  7. Alec Renart May 9, 2018 at 3:21 am - Reply

    Thanks for the tips! I’m over 50 and trying to get back into shape. The run/walk idea is something I’ve been using. I’ve had to slowly work my way up from walking a mile in 20 minutes to now in 12. My goal is to do a mile under 8 like I could in high school. Back then I could do it under 7 minutes but I’d be happy with a sub-10. I read some suggestions specifically for us over 50 that suggested a no pain, all gain philosophy for avoiding injuries –
    I think this fits in with your suggestions. After all my goal is overall health not winning the Boston marathon!

  8. A Plus Attitude May 5, 2018 at 4:18 am - Reply

    I love running. I have been doing it for years. I love that all you really need is a decent pair of running shoes and proper clothes for the weather condition. You don’t have to spend a lot of money on clothes. Just get a couple of outfits for each season. I have some running clothes that are over 10 years old but are still useable. Also, it’s okay to take walking breaks when you are new to running and even if you are a seasoned runner. Some of my best workouts involve run/walk intervals. The key to becoming a regular runner is to keep your gear nearby your bed so it will be the first thing you see when you get up. That way you will be reminded that the first thing you should do is get your run in. Also, it does n’t give you time to talk yourself out of going because everything is in one place and ready to go.

  9. Luna Reele April 27, 2018 at 12:34 am - Reply

    Great post. I think as we get older, we over think exercise. I remember just getting up and going for a run. But now, it is so much harder. This is good advice!

    • Adrian K. April 27, 2018 at 9:52 am - Reply

      It’s never too late to start running again!

  10. Sheree April 20, 2018 at 3:15 pm - Reply

    Great advice!

  11. Steve Thompson April 20, 2018 at 2:59 pm - Reply

    Great Post!!!

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