Running is a sport you can start at any age, whether you are 50, 60, or into your 70s and beyond.
And, running provides a host of mental and physical health benefits no matter how old you are.
Even if you haven’t run in decades–or you are a new runner altogether–it’s doable to get started at any age.
We’ve got the best running tips for masters runners keen on starting a running plan below.
Can You Start Running After Age 50?
YES! You can start running at 50, or older!
Even though running is a high-impact activity the risk of injury is lower than sports like gymnastics.
And, new runners don’t just jump into running a half marathon right away. You will follow a training program for beginners–like a Couch to 5k training plan.
These running programs start with a walk/run approach to help you build up your fitness level and ease into the impact to reduce soreness and give your body time to adapt to the new stress.
This means that even if you haven’t been doing any consistent physical activity in years, you’ll have a safe and gradual progression as you start to run as an older runner.
It’s never too late to start running for the first time, and studies1Lepers, R., & Cattagni, T. (2011). Do older athletes reach limits in their performance during marathon running? AGE, 34(3), 773–781. https://doi.org/10.1007/s11357-011-9271-z looking at participation rates in the New York City Marathon show that an increasing number of finishers are masters runners who are in all of the 40-60 age groups.
So, there is no time like the present to get started running!
What Are the Benefits of Running Over 50?
Some of the mental health benefits of running for older runners include:
Running has so many physical and mental health benefits2Lee, D., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058 no matter your age group.
Mental Health Benefits of Running for Older Runners
- Better mental acuity3Saxena, S., Van Ommeren, M., Tang, K. C., & Armstrong, T. P. (2009). Mental health benefits of physical activity. Journal of Mental Health, 14(5), 445–451. https://doi.org/10.1080/09638230500270776
- Better memory
- Less stress and anxiety
- Better sleep
- Social engagement if you join a running club
Physical Health Benefits of Running for Older Runners
Some of the physical health benefits of running for older runners include:
- Lower disability rates
- Better balance
- Lower risk of heart disease4Saint-Maurice, P. F., Coughlan, D., Kelly, S. P., Keadle, S. K., Cook, M. B., Carlson, S. A., Fulton, J. E., & Matthews, C. E. (2019). Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Network Open, 2(3), e190355. https://doi.org/10.1001/jamanetworkopen.2019.0355
- Stronger cardiovascular system
- Supporting weight loss or healthy weight management
- Increased bone density
- Lower blood pressure and cholesterol
There are a lot of benefits of running as a senior to be excited about!
What Are the Main Differences In Running Between Younger and Older Runners?
There are four main differences between older and younger runners.
- Older runners have reduced tissue elasticity.5Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007
- Older runners experience a decline in muscle mass (termed sarcopenia).
- Older runners tend to have less mobility and flexibility.6Fukuchi, R. K., Stefanyshyn, D. J., Stirling, L., Duarte, M., & Ferber, R. (2014). Flexibility, muscle strength and running biomechanical adaptations in older runners. Clinical Biomechanics, 29(3), 304–310. https://doi.org/10.1016/j.clinbiomech.2013.12.007
- Older runners need more recovery time and rest days in a training plan to stay injury free.
These differences are not deal breakers for starting running after age 50; they simply need to be taken into consideration when following a training plan as an older runner.
12 Tips for How to Start Running At 50 And Beyond
1. Talk to your doctor
Before you start a running regime, it’s a good idea to talk to your doctor and get a full physical.
This will ensure you don’t have any risk factors that could be exacerbated by running.
Once you get the all-clear from your doctor, you are ready to get a good pair of running shoes and start your run/walk program!
2. Get the right shoes
Running shoes can make or break your running experience, so be sure to get the right ones.
Check out our reviews of running shoes and visit your local running store to have an expert help you get a good pair of running shoes.
A running store salesperson should be able to watch you run or walk in shoes to make sure they are providing the right level of stability.
You can also jog or take them home to test (many stores nowadays let you return shoes even if you have put some miles on them).
Be sure the shoes provide enough support and cushion, so they keep your legs and feet feeling fresh.
While at the running store, pick out some soft sweat-wicking running clothes and socks that keep you feeling light and cool to prevent blisters and chafing.
3. Do a warm-up and cool-down
Do not skip your warm-up and cool down!
Be sure to stretch and warm up your muscles with some brisk walking, bodyweight squats, and lunges before you begin your jog.
When you cool down, walk until your heart rate slows down to resting levels.
Then do some light stretching and foam rolling. This is essential for muscle and soft tissue health and can help reduce soreness.
4. Start with walking
Most running coaches and personal trainers suggest that beginner runners start with walking and then progress to run/walk intervals.
Begin by walking and when you can easily walk for half an hour, sprinkle in some running intervals.
For example, run for 1 minute and then walk for 1 minute.
After a couple of sessions of this, run for 2 minutes and walk for 1 minute.
Gradually increase the time spent running while decreasing the time spent walking.
Our cardiovascular system progresses at a faster rate than our bones, muscles, and connective tissues, so walking will help lessen the stress on your body and prevent injury.
5. Run every other day
Do not begin running by running every day.
Even for younger beginner runners, running on nonconsecutive days is advised.
Rest days allow your body to adapt to the stress of the previous run before undergoing more stress and breakdown.
Runners over 50 need more recovery time, so even running every three days may be appropriate when you first start a training plan.
6. Fuel right
Don’t forget to eat!
Be sure to not run longer than 45-60 minutes on an empty stomach and if your run is longer eat some carbs and protein after your workouts to aid in muscle repair.
7. Focus on quality over quantity
Although beginners need to start with just easy runs, once you build up your fitness level, you should incorporate some higher intensity workouts where you run faster.
Jason Karp, a certified running coach and author of the bestseller Running a Marathon for Dummies, says, “High-intensity training is important for older runners because we lose speed as we get older, as fast-twitch muscle fibres atrophy.
These high-intensity workouts may include hill repeats, fartleks, progression runs, tempo runs, and specific endurance and race pace intervals.
8. Focus on strength training
Supplementing your running plan with strength training is crucial for helping you stay healthy as an older runner.
“Decreased muscle mass results in strength loss and can also predispose us to injury. This makes strength training especially important,” says Dr. Jordan Duncan, of Silverdale Sport and Spine. “Even simple bodyweight exercises with high repetitions can increase muscle mass and strength.”
Strength training just needs to include 5 basic moves: hinge, carry, lunge, push, pull, and squat.
Your weightlifting workouts don’t have to be long. Just twenty to thirty minutes 2-3 times per week is sufficient.
9. Mobility work matters
Joint mobility also declines as we age. Incorporating mobility routines into your warm-up and your cross-training sessions can potentially slow the process and prevent injuries.
Mobility routines include exercises like hip circles, donkey kicks, leg swings, and hurdlers.
You can also add yoga and Pilates to improve flexibility and joint health.
10. Train on a different schedule
“Older runners take longer to recover between hard workouts, so they need to space out the workouts farther apart,” notes Karp.
He suggests that training doesn’t always have to be on a 7-day schedule to match the calendar.
A “week” could be 10 days or 11 days, repeating the workouts every 10 or 11 days instead of every 7 days.
11. Pay attention to stretching
As we age, we don’t recover to the same degree that we did when we were younger.
Maintaining soft tissue health through stretching and soft tissue therapies such as foam rolling can help to improve the recovery of soft tissues after and between training sessions.
Doing dynamic stretching before a run and static stretching after a run is really important for older runners as they do not have as much flexibility and mobility as younger runners.
Do not skip this part of your running routine!
Dynamic stretches include leg swings front and back and side to side. Static stretching is when you hold the stretch (do this after!).
Be sure to stretch all major leg muscle groups and your hips and back.
12. Incorporate cross-training
Cross-training is excellent for all runners but is essential for senior runners.
While your muscles, joints, bones, and connective tissues may need a break from the impact of running, your cardiovascular system does not.
On days you do not run, consider cross-training to further improve your cardio fitness while aiding joint mobility and strengthening your muscles.
Choose low-impact activities such as biking, elliptical, or swimming.
Running over 50 may take more intention and care, but the mental and physical health benefits are well worth it!
Let us help you with your running journey. Check out our resources to get started!
Thank you so much for this article. I turned 50 last year, began running a few months ago and am currently preparing for my first half marathon. I look forward to more articles relating to older runners. Thanks again!
Over 50 – shoes, shoes, shoes.
I tried running on and off throughout my 40s and failed each time – until someone told me to get my gait tested and buy the right shoes.
Turned 50, bought the right shoes, now can comfortably run 10km.
Shoes….
Aren’t bare feet made for running?