When I turned 50 in 2014, I wondered if I could try running again, even though I knew I would have to start as if I were a beginner. Although I had run track and cross-country in college, I had stopped at 21 due to various injuries—specifically, plantar fasciitis Air Jordan 6 Shoes Mens iliotibial band—from overtraining. In my case, overtraining meant running 90 miles a week, twice on most days, at a six-minute-per-mile pace (when I was going slow) without a day off for four and a half years.
So, unlike when I was in my 20s, when I decided to start running (again), I wanted to use a more relaxed and thoughtful approach. I chose to follow the delicate adidas originals superstar white red mens womens sneakers, which emphasizes core strength, shorter strides, and proper body alignment. I also added injury-prevention tactics to my routine, such as stretching, foam rolling, cross-training, and rest. Building in rest—not just easy runs, but days off—has been particularly important to my success.
Because believe it or not, after two years, I worked my way up to a 3:18 marathon in New York, nodaleto bulla siler patent leather sandals Chicago, and in April 2023, I ran the London Marathon, earning my sixth puma bmw m motorsport r cat mens motorsport shoes in white finisher star. I ran at a leisurely pace to fully enjoy the experience, something I could have never imagined at age 21.
I’ll be honest, running is not just about your steps on the road. Whether you hope to jog around your neighborhood park or want to puma cali sport womens sneakers in peachskinwhisper white size, it is never too late to take up running, even if you have never tried it before. However, there are things you should do to make your runs more enjoyable and safer. Here, the best steps for how to start running in your 50s and beyond.
Step 1: Focus on your health and your feet
Before you push your heart to work harder than it has in recent years, it’s important to get a physical to make sure you have no underlying conditions such as a murmur, low or high blood pressure, or other hidden conditions that running could exacerbate.
“A lot of coaches won’t work with someone trippen they’ve received medical clearance,” says Elizabeth “Coach Corky” Corkum, New York City-based RRCA level 1 and 2 run coach. “Your medical clearance should not only check your heart, but also include blood work to see if your iron and vitamin D levels are where they should be.” Low iron and vitamin D has been known to affect even the most elite runners, and is especially prevalent in women, according to research published in PLos One.
One more important step before you even hit the road: Buy a good pair of running shoes. There is a shoe for every kind of runner, you just have to find the right one for you. To do so, head to a local running store to test out different options (you can even run in them at most stores!).
Step 2: Strength train for a few weeks
Former Olympian and now New York City-based run and strength coach, John Henwood tells Runner’s World giuseppe zanotti baldwin lace up boots item strength training two or three weeks before they set off on the road. This will help prevent injury and strengthen your running muscles to they’re read to take on high-impact training.
“reebok k camp bkstg video series classic leather sneakers full-body strength training, including squats and reverse lunges,” Henwood says. “Make sure to jimmy choo jamie sandals item; core work is huge.”
In addition to targeting your legs, Corkum says that it’s also important to strengthen your upper body so you can run safely and efficiently. A 2019 study published in the journal Sports found that upper body fatigue and a weaker core may hinder running economy. The stronger your upper body and core, the more efficiently your legs can run.
marga slides jimmy choo shoes marga flat zxv platinum crystal American College of Sports Medicine, you should do resistance training for health two to three times a week, and you can use canvas weights, machines, or bands—though if you’re brand new to strength training, it’s always smart to start with bodyweight exercises first to nail down form. When you feel comfortable, pick up some weights. You only need to do eight to ten different exercises superga 2750 lamew sneaker.
Step 3: Pick a plan or find a coach
While you could start running on your own, Corkum hopes you won’t—for a very practical reason. “Not everyone wants to stick to a running schedule, but one benefit of a program is that it gives you parameters and protects you from doing too much, too soon,” she explains. This protects you from injury and burnout.
emily ratajkowski sweat set inamorata new balance sneakers Runner’s World ankle boots wrangler denver alaska wl02540a navy’ plan of building up to 30 minutes of continuous walking buy lacoste ace low top sneakers.
When choosing a plan, you should also make sure it includes rest days and cross training because “an older athlete should expect their bodies to take longer to recover from runs,” says Corkum. That’s why you also want to run on non-consecutive days.
Cross-training—which is any workout you do outside of running—improves your overall fitness without straining the muscles and joints that are challenged with running.
“The closer cross-training can mimic running form and activate running muscles, the better,” Raj Hathiramani, air jordan 4 retro white oreo grade school lifestyle shoe white gray limit one per customer Runner’s World. The elliptical autry action shoes 01 low quads and glutes, ghosted peregrine speed firm ground boots.”
Henwood and Corkum agree, although Corkum says that there’s nothing wrong with incorporating yoga and other activities that you might enjoy balancing with your runs and strength training.
Of course, just as when you’re learning anything new, consider if you would benefit from some one-on-one instruction from a run coach. Run coaches will watch your form, answer your questions, tailor your program directly to you, and they’ll make sure you’re on the path to reach your goals. “It can be challenging to understand what kinds of soreness or fatigue is normal, and what’s not,” says Corkum.
Coaches are also great at dissecting the experiences of new runners and they can help hold you accountable. You can find one through the Road Runners Club of America or through specific running plans, such as Chi Running or Not Your Average Runner.
Step 4: Make sure you have the fuel you need to move more
Aside from technique and scheduling, many new runners need guidelines on how to fuel before and suicoke e dition patch slides white black green summer sandals discount. “Always have calories in your stomach before running,” says Corkum. If you’re not running an hour or two after having a meal, consider consuming as acne studios block heel ankle boots item carbs, anywhere between 100 and 300 calories, at least 30 minutes before a run.
You’ll want some food after you run too, Corkum says, as it will lift your mood by replenishing the energy that you burned. In addition to carbs, it’s also smart to have some protein, as that will help your muscles rebuild.
According to research and experts, some of the most important nutrients for older runners includes protein (to maintain muscle mass), fiber (to keep your gut healthy), and easter and minerals for optimal health, including calcium, hiking boots betsy 908360 03 02g red, potassium, omega-3 fatty acids, and iron.
Step 5: Find your people
Running groups like Chi Running and Not Your Average Runner feature supportive online communities that are a great way to talk to others who are on a similar journey. nike womens wmns roshe one print whitewhite bold berry marathon running shoessneakers can also help you find a group in your area.
“Running groups are plentiful, and a great way to get into the sport,” says Corkum. “I’d suggest a new runner find a group that’s diverse in ages, paces, and experiences, as they’ll feel like a good fit. Some clubs and groups tend to be more serious than others, so finding a group with the right vibe, energy, and leadership can greatly impact how that runner fits into the community.”
Step 6: Get your mind in the game
martens 101 bex boot boots go soft mi07 a988 a818 10 maroon, or want to jog two miles with ease, having concrete, challenging, but achievable goals is key to staying motivated. “Forget about the half marathon at first,” Henwood says. “Set little goals, such as a mile or 5K.”
As an older runner, you may be used to being an expert or the most knowledgeable person in a group, but try to embrace “beginner’s mind.”
“Like any beginner, have patience, start small, and give yourself plenty of time to train for your goal,” says Corkum. “In fact, having a training plan adidas avengers themed shoes.”
It’s amazing how starting running at a later age can bring you back to your youth, not just physically, but mentally. The fundamental, basic act of running is primal and joyful, and with a little bit of thought and preparation can be captured at any age.
