You’re never too old to learn something new, and running in your 50s is a great way to become more active, ward off signs of aging, and improve your mobility and agility.
Middle-age running isn’t any different from other types of running, but it does have some important considerations. For example, runners in their 50s have to be mindful of recovery times, set realistic expectations about speed and distance, and recognize that it may take them longer to find their running mojo than someone who is younger. And guess what? That’s all completely fine! Embracing where you are on this unique journey will help you find the right resources to train according to your body’s needs.
This guide will help you get started, so you can take on running and reach your goals. Whether you want to complete a 5k, triathlon, or just make running a part of your life, this is the best place to start.
Can You Start Running in Your 50s?
Middle-age doesn’t mean anything other than middle-age. It has nothing to do with your ability to learn new things, pick up new hobbies, and get in shape. Some people find they’re better at exercising and taking care of themselves at 50 than they were at 30! It’s all about perspective. Your lived experience gives you plenty of perks when it comes to training and learning to run later in life.
Benefits of Mid-Life Running
- Increased endurance. Learning to run in your 50s can help boost your endurance and make you more active.
- Improved heart health. Running improves the levels of “good” cholesterol in your heart and helps improve its overall function, reducing your risk of heart disease and heart attack.
- Better joint health. Won’t running wreck your knees? Actually, the opposite! It turns out running can be great for improving knee health and preventing osteoarthritis. Running lubricates the joints and fires up your muscles, and it can even strengthen bone to prevent future deterioration.
- Reduced anxiety and depression. Exercise of any form is good for mental health, and running can release a large surge of endorphins that help you regulate anxiety levels and reduce the symptoms of depression. Many people feel like running is therapeutic, and it can be a mindful, even meditative act that helps you look after yourself.
How to Start Running in Mid-Life
Running in your 50s should begin with a fitness assessment. How active you are right now will impact how quickly you can begin running routinely.
For people who are moderately active or exercise daily, then they may be able to go right into a walk/run plan. Others will have to gradually start becoming more mobile. Start by incorporating 20-30 minutes of walking into your routine. If you can handle it, then you can start with 30-second intervals of running every five to 10 minutes.
Everyone’s body is different, so it’s important to respect where you are and what you’re current abilities are. If it takes you twice as long as someone else to start running, that’s okay.
Here are some tips to help you build a sustainable running habit after age 50:
See a Doctor
Talk to your doctor about your plan to start running if you aren’t already active. They can perform a stress test to make sure your heart can handle vigorous exercise. If you take any medications or have a heart condition, it’s also important to let your doctor know about your running plans. They can make sure that your training program is safe and aligned with your needs.
Ease Your Expectations
Running after 50 comes with a slower pace, shorter stride, and likely some stiffness or tension if you aren’t already working out a lot. Your muscles will take a while to learn the rhythm of running, so embrace the journey.
Let go of expectations for mileage and distance. Instead, give yourself a pat on the back every time you manage a 30-second running interval.
Over time, you’ll be able to increase your running times and go for longer. But what matters most is staying safe and having fun along the way.
Set a Realistic Training Schedule
You likely won’t be running every day as a new runner in your 50s. You can start small and progress with rest days in between that protect your muscles. Here’s an example plan you might try:
Day 1: 20-minute walk with 20-minutes of strength training
Day 2: 20-minute walk
Day 3: Rest day
Day 4: 30-minute cross-training activity (like swimming or HIIT)
Day 5: 30-minute interval run
Day 6: Rest day
Day 7: 30-minute interval run (or slow job if you’re already conditioned enough)
Prioritize Recovery
Rest days aren’t slack days. They’re vital parts of any healthy runner’s routine. They give your muscles time to recover, grow back stronger and get you geared up for more action.
When you’re not actively running, remember that you can still walk, swim, or strength train. Light physical activity is better than none, but if you do need some time off, take it. There’s nothing wrong with listening to your body and trusting your wisdom. It will pay off for you in the long-term.
Pilates and yoga make great recovery activities that can help you strengthen your muscles and core.
Work on Balance Exercises
After 50, there can be changes to your vestibular system and vision that may impact your balance. Perform exercises like the tree pose, single-leg deadlifts, single-leg balances, and tai chi for greater stability.
Balance exercises help runners reduce their risk of falls and injury as well as enhance their running form. By learning how to properly shift and maintain your weight, you can improve your overall running gait.
Remember to Hydrate
Hydration is essential for any athlete, and you’ll be able to run for longer and boost recovery times if you drink enough fluids before, during, and after training. The key to good hydration is to make sure you consume both water and electrolytes. These are the essential minerals that help your muscles communicate with your nervous system.
When you’re dehydrated, lack of electrolytes can cause nerves to misfire, leading to painful muscle cramps and fatigue. Being dehydrated also slows down your recovery, increases soreness, and increases the risk of injury.
So, make sure you always bring water with you and continue to refuel during your training. Before a workout, it’s best to drink 16 to 20 ounces (473 to 591 milliliters).
Adding some electrolytes like Fuel X to your water bottle can boost your endurance naturally.
Running in 50s: An Easy Starting Workout for Beginners
Let’s say you’re brand new to running, or you’re coming back to it after years off. This simple, beginner-friendly running workout will allow you to ease your body back into the motions of running while focusing on good form and building stamina.
Time: 20 minutes
Warm-Up: 5 minutes. On each side, perform 10 lunges, high knees, and heel kicks.
Workout: Start by walking for five minutes. Then, break into a light run for 30 seconds. Stay off for two to three minutes, then repeat for the rest of the workout until the last five minutes. Walk to complete your exercise.
Trust Your Body
Remember, your limits, abilities, and needs change as you age, and that’s part of the beauty of life. Don’t see yourself as less capable at 50 — but do acknowledge that there are real health factors to be mindful of, like reduced muscle mass and less coordination.
Running regularly can help you offset many of the drawbacks to mid-life while giving you a confidence boost.
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