Start running at 50 – a guide to doing it right

A few years back, I met a man named Robert at a local parkrun event. He was 52, fairly fit, but new to the world of running. He was a bit apprehensive, unsure if he'd fit in among the sea of seasoned runners. But his desire to improve his health and take on a new challenge was stronger than his doubts.

The Man, The Myth, The Runner

Robert wasn't an athletic superstar. He was a regular guy, a father, a grandfather, even. His life had been filled with the usual rigors and responsibilities that leave little room for hobbies like running. But at 52, things had settled down, and he decided it was time to pursue something for himself.

The Benefits of Running After 50

In turning his attention to running, Robert unwittingly tapped into a fountain of physical and mental benefits. Running can lead to significant improvements in cardiovascular health, mental wellbeing, and overall stamina.

For those over 50, these benefits are even more crucial. Running can help you:

  • Maintain a healthy weight
  • Lower the risk of heart disease
  • Improve bone density
  • Boost mood and mental clarity
  • Increase lifespan

How to Start Running at 50

Robert's first run wasn't a marathon, nor a half, not even a 5k. He started small, with a modest goal of running continuously for just one minute. This approach, starting slow and gradually increasing intensity, is the key to starting a running regimen at 50 or older.

1. Get a Medical Check-up

Before starting any new exercise regimen, it's important to get a medical check-up. This ensures your body is ready for the increased physical activity.

2. Invest in Good Running Shoes

Running is a low-cost sport, but one area where you shouldn't skimp is on good running shoes. They can make the difference between a comfortable run and one plagued with discomfort or injury.

3. Start Small

Begin with manageable goals, like running for a minute followed by a minute of walking. Gradually increase your running time while decreasing your walking time.

4. Listen to Your Body

It's crucial to pay attention to how your body responds to the increased activity. If you feel pain or discomfort, give your body time to rest and recover.

Overcoming the Challenges

Robert faced challenges along the way, as all runners do. There were days when his legs felt like lead, when he doubted his ability to carry on. But he pushed through, finding ways to overcome these obstacles. He learned to run at a comfortable pace, to focus on his progress, and to celebrate his victories, no matter how small.

The Reward of Running at 50

Fast forward to today, Robert is a regular at parkrun, a committed member of our local running club, and has even completed a half-marathon. He's healthier, happier, and more energetic than he was before he started running.

Questions and Answers

Q: Can you really start running at 50? A: Absolutely! With the right approach and mindset, you can start running at any age.

Q: What if I’ve never run before? A: That’s not a problem. The key is to start slow and gradually increase your pace and distance.

Q: How do I prevent injuries? A: Invest in good running shoes, warm up before each run, and listen to your body. If something hurts, take a break.

Running at 50 might seem daunting, but as Robert's story shows, it's not only possible, but it can also be a life-changing experience. The key is to start slow, set achievable goals, and stay consistent.

Remember, it's not about being the fastest or running the farthest. It's about taking a step towards a healthier, happier you. So, are you ready to start your running journey?