How to Start Running After Age 60: 7 Tips

 According to Livestrong, nearly 10% of all runners are over 60. Surprising? Less so when you consider the sport's growth more broadly, with over 50 million Americans participating in some form of running annually. If you want to join the fun, you've come to the right place.

Running after age 60 is not as intimidating as it seems. The good news is that there are several ways to keep up your pace without suffering injuries or burning out from overexertion. You just need to know what steps to take to make this a regular part of your lifestyle. Many people over 60 start their running journey by walking or jogging for fun. Once you’ve succeeded with your first activity, you can try running for longer distances.

Running is an excellent way to stay fit and increase your cardiovascular capacity at any age. It’s also a fantastic way to relieve stress and boost self-esteem. Here we share 7 tips to consider before starting a new running program after age 60—and helpful recommendations on getting started safely and effectively.

1. Know your starting point

First, it’s essential to track your progress as you begin. For example, you can set a goal of running 1 mile every day or running three times per week. Once you have a starting point, you can work backward from there and determine how long it will take for you to reach that distance. Another important factor is what type of running program you will be committing to. Some programs only focus on speed and endurance, while others incorporate strength training. It’s best to know your goals before choosing the type of program you want to commit to.

2. Be realistic about your level of ability

It’s important to be realistic about your current abilities. If you are a beginner runner, it’s best not to begin with an ultramarathon or marathon. Vary your distances and speeds as you continue to build stamina. When running for the first time after age 60, it's a good idea to ease into it slowly. This can include walking at first or jogging for a short distance before increasing the speed and distance. Don't start by trying to run too many miles or too fast all at once; instead, wait until you're feeling ready to increase your pace and distance. If you haven't started running, take a few days off from regular physical activity to give yourself time to get used to the different aspects of running before you start full speed ahead with your new routine.

3. Start slowly and build up your endurance

Begin your running program slowly. Begin by walking or jogging for a few minutes and then gradually build up to one mile. The most important thing to remember when you’re starting out is that the key is to start and stop several times during your run, not just once. If you get out of breath or feel too strained, take a walk break. A little fatigue is OK, but you want to avoid exhausting yourself initially.

4. Don’t run on the same route every day

A common mistake people make when they begin running is running the same route every day. This can lead to overuse injuries, muscle fatigue, and lack of motivation. To avoid this problem, mix up your routes and distances each time you run. If you are new to running, start with short jogs for about 10 minutes to build up your stamina.

5. Plan a running workout routine

As an older adult, it’s important to plan your running workouts ahead of time. This will ensure that you do not get burned out or injured before getting the most out of your new routine. You can begin a training program by walking, jogging, or running for shorter distances. Your first few runs should be easy and take no longer than 20-30 minutes at a moderate pace. If you are unsure how much time you will have to commit to a run, try scheduling a run on the weekend when you know you won’t have any other obligations.

6. Run with a group or club

While some people enjoy the mental clarity that comes with running alone, others benefit from treating the hobby as a social activity. Joining a group or club can be beneficial by providing support and motivation and enhancing your running experience. Running with a group helps you stay accountable to the people you meet on your running journey. This can also help those just starting out find like-minded individuals to share their runs with, making the transition into running easier. 

You can find running groups at local parks or on online forums like Facebook Groups. Many local breweries and running stores have run groups focused on the social aspect. These groups are perfect for beginners, providing feedback and encouragement throughout your runs. It’s not uncommon for beginners to have questions about how much they should be running, what type of shoes and apparel to use, how often to run, etc. Group members are usually more than happy to provide advice and support in this area.

7. Stay physically active after running is finished

To become a well-rounded runner, you'll want to gradually introduce strength training, stretching and other aerobic activity like biking or swimming into your regime. Running is a great way to keep your body active, but it’s important to maintain a healthy lifestyle outside of running. If you have stopped running because of injury or illness, consider physical therapy or chiropractic treatment to keep your legs strong and flexible. If you are just starting with running after age 60, start slow and exercise caution when finding a new routine. There’s no need to rush into anything; take things slowly and work your way up to more intense activities over time. You might just discover this was the activity you had been looking for all along!

Wrapping up

Running is an excellent way to stay fit and increase your cardiovascular capacity. It’s also a fantastic way to relieve stress and boost self-esteem. One of the most accessible sports, it’s an activity that any adult can successfully conquer if they have the space and time available. 

FAQs on Running After Age 60

What are the benefits of running?

Running is a great way to stay fit, and there are many benefits to this. First of all, running is great for your cardiovascular system, which helps to regulate your blood pressure and beats. Additionally, it is a low-impact activity that can help with osteoarthritis symptoms. Because it is a low-impact activity, it can also help with balance and coordination. Ultimately, running can be an enjoyable way to stay fit, and there are many benefits to this.

What are the steps to take to start running?

The first step to take if you want to start running is to find a place that is comfortable for you. You may want to start by walking or jogging, and then gradually work your way up to running. If you have any injuries, it is best to wait until they heal before starting a running program. Once you are ready, it's time to choose a running program that is right for you. If you are just starting out, try walking or jogging for 10–20 minutes four times a week. Once you have built up your endurance and can no longer walk or jog after 20–30 minutes, you can try going for a run of 2–4 miles (3–6 km). If at any time you feel pain or discomfort during your run, stop and rest until the pain goes away. You don't want to push yourself too hard and get injured. A good way to keep up your running is to listen to your body, and make adjustments as needed. Some days you may feel great and be able to run far distances while other days may not be so great and you will have to take it a little easier.

How can you make running less tiring?

How can you make running less tiring? Running is an excellent way to stay fit and increase your cardiovascular capacity. So, if you are looking for the ways on how you can make running less tiring, try these tips: 1. Start with a slow pace, then gradually increase the speed. 2. Eat right before and after your run. For example: carbs before run and protein after run. 3. Listen to music when running is also great way to distract your mind from pain. 4. Take exercise breaks in between runs. It is important to take a rest so that your body can recover before you begin running again.

References

Leaf Group. (n.d.). 126 running statistics you need to know | livestrong. LIVESTRONG.COM. Retrieved September 22, 2022, from https://www.livestrong.com/article/13730338-running-statistics/  

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