I am now 50 years old and really considering getting back into running. I have not jogged in probably around 4 years or so. I am 5'9" and 192 pounds. I'd really like to get back into shape and lose 25-30 pounds. I know I need to be careful and cautious with my joints and all. Any advice? Any stories and/or experiences here?
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Running again at 50?
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Last: 21 days ago by 1997aggies
1. Don't do the stretches you learned in the 70's and 80's before working out. Those are for after workouts & end of the day before bed.
2. Look at muscle activation exercises and create a warmup routine that you like. Then stick with it and use it consistently.
3. Once you're comfortable with that, start running, working out, whatever. But start very gradually. Don't overdo it early.
4. Recovery is as important as the exercise. If you want to be able to work out repeatedly and regularly, be very mindful of this, and remember points 1-3.
2. Look at muscle activation exercises and create a warmup routine that you like. Then stick with it and use it consistently.
3. Once you're comfortable with that, start running, working out, whatever. But start very gradually. Don't overdo it early.
4. Recovery is as important as the exercise. If you want to be able to work out repeatedly and regularly, be very mindful of this, and remember points 1-3.
I am 50 and just started running due to finding out about some coronary artery disease. A couple of suggestions. Get a wearable that shows/alarms on heart rate and keep it under the top aerobic number (walk when you hit that). Also, don't run downhill. It is hell on your knees. If you have a high school track nearby, use it. Much softer surface.
I'm in my mid 50's and got into running about 5 years ago. I spend most of my time trail racing, mostly at the Half Marathon to 25K distance, with occasional hops up to longer distances.
Get a decent pair of daily trainers (or two) from a running shoe store. They can make recommendations based on your goals, seeing you walk, expected mileage, etc.
Consider making a training plan, there's a lot of free resources (Hal Higdon, Garmin, etc) out there that can help recommend the ideal balance/approach to training. Start slow (low miles, slow pace, etc.) and resist the urge to increase miles, pace, etc. for now.
Find places to run that you enjoy. For me, it's trails, but I know others who spend almost all of their time on the 'dreadmill' and running circles around the track.
Consider joining a casual run club, they are everywhere. The majority of them are focused on fitness, support and fun (rather than racing). I'm hot and cold on running clubs though, depending on what I'm training for.
Get a decent pair of daily trainers (or two) from a running shoe store. They can make recommendations based on your goals, seeing you walk, expected mileage, etc.
Consider making a training plan, there's a lot of free resources (Hal Higdon, Garmin, etc) out there that can help recommend the ideal balance/approach to training. Start slow (low miles, slow pace, etc.) and resist the urge to increase miles, pace, etc. for now.
Find places to run that you enjoy. For me, it's trails, but I know others who spend almost all of their time on the 'dreadmill' and running circles around the track.
Consider joining a casual run club, they are everywhere. The majority of them are focused on fitness, support and fun (rather than racing). I'm hot and cold on running clubs though, depending on what I'm training for.
I'm 63 and picked running back up at 54. I have now run at least a mile every day for the last 7+ years. I like to run by myself but I am a member of a run club. Find places you like to run and ease into it. Go to a run store and get a gate analysis to get good shoes for you.
I'm 76. I ran for years until knees said no more. Started walking instead although have to admit it took about a year to mentally think I wasn't cheating by walking instead.
Whether running or walking, I suggest you set a goal for regularity rather than distance. Many years ago, my running goal was 3 miles per day 5 days minimum, 6 max. I went over 2 years before I broke that. One week it was Sat and I'd only run 4 days. So I got my 5th day in during a thunderstorm with lightning. I don't recommend that. (Dumb Aggie)
My current walking goal is to AVERAGE 100 miles per month, typically 4 miles per day. This gives me the flexibility to skip a few days during the month for weather or other conflicts. I've met that goal since I retired at the beginning of 2018. I also recommend keeping a log to hold yourself accountable. I have an excel spreadsheet where I track date, distance, time, and heart rate.
As of today, I am 40 miles short of 10,000 miles since beginning retirement. I need this every day both physically, but perhaps more so, mentally.
Whether running or walking, I suggest you set a goal for regularity rather than distance. Many years ago, my running goal was 3 miles per day 5 days minimum, 6 max. I went over 2 years before I broke that. One week it was Sat and I'd only run 4 days. So I got my 5th day in during a thunderstorm with lightning. I don't recommend that. (Dumb Aggie)
My current walking goal is to AVERAGE 100 miles per month, typically 4 miles per day. This gives me the flexibility to skip a few days during the month for weather or other conflicts. I've met that goal since I retired at the beginning of 2018. I also recommend keeping a log to hold yourself accountable. I have an excel spreadsheet where I track date, distance, time, and heart rate.
As of today, I am 40 miles short of 10,000 miles since beginning retirement. I need this every day both physically, but perhaps more so, mentally.
Outstanding!!!
You might look at a "couch-to-5k" plan to get things rolling without overdoing it.
Also, audiobooks. nothing helps me zone out and just go better than an audiobook (if I'm going to listen to anything at all. Sometimes its just nice not to be on the phone)
Also, audiobooks. nothing helps me zone out and just go better than an audiobook (if I'm going to listen to anything at all. Sometimes its just nice not to be on the phone)
I started consistently running in 2008 at the age of 34, and usually averaged somewhere around 600 miles per year. I had a freak rib injury in 2023 and was completely sidelined until 2024, when I began walking. In recent months, I have been doing an hour long walk, followed by a 10-15 minute run. It seems as though I completely lost my mental ability to run longer than that, so I am building that back up with 4 x per week.
I would like to do one more half marathon, and then go to a 6 day program of walk day, run day, bike day, and repeat.
I would like to do one more half marathon, and then go to a 6 day program of walk day, run day, bike day, and repeat.
"Gimme a diablo sandwhich and a dr. pepper...to go"
Very inspiring. Thank you!
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