Many people decide to start running at the age of 40. I talked to quite a few of them and almost everyone gave me a different reason why they want to start running. Some do it for health, some to cope better with stress, some to get easier through life. There are more reasons, I just stated those that where mentioned mostly.
To get back to the question how to start running at the age of 40. The shortest possible answer would be: “Lace up your running shoes, go out and start running.” It can be that easy if you think about it. Because once upon a time you where a runner. Can you still remember sports when you where at school? Running was part of it. So all you need to do is to remind your body how it’s done.
A lot of people try out running, most of them stick to it but there are also quite a few who give it a try or two and then decide it’s not for them. If you decide that running would be something for you, you should make a habit out of running. That said, the approach of just going out and starting is probably not the right one.
Before you start running you need to learn how to walk. I’m not talking about those family sunday strolls around a park, more power walking. Increase the time you are walking gradually from week to week and in about 3 weeks you will start to make these walk’s a habit and before you know, walks will turn into light jogging.
I wrote a training plan from walking to jogging, that is published on the hyve webapge, How to start running at 40 – training plan and tips. Feel free to use it. With that plan you should be able to get from walking to jogging 30 minutes in 8 weeks. And then there is another training plan, from jogging to running, that will get you to run 5 kilometers in 6 more weeks. All together 14 weeks to get you out the door and be able to run 5 kilometers.
On to the fun part. If you look up internet articles and posts, or watch youtube vlogs that are running related, you will find a lot of content creators talking about different running apparel, shoes, watches, gadgets and much more. It can be a lot of information to process and if you are on a tight budget you will probably get the feeling, that running is an expensive sport. Good news: it’s not. To be honest, to start running at the age of 40 and become a runner you don’t need any of the stuff.
There’s a good chance that you have everything you need to start running. Sport shoes, sweatpants or comfortable shorts and some t-shirts will do the trick. Everything else can wait. Sure, if you decide that running is for you I suggest you invest in a pair of running shoes, socks maybe two or three t-shirts and some shorts. Just look up last years releases. Most of them are discounted and you should not spend too much.
It’s possible that the first few weeks your leg muscles will be heavy or hurting. That’s normal. Just don’t think, that more running will help. It’s actually the other way around, while resting your body is adopting to your training and that’s when your muscles will get stronger. Rest, recovery and sleep are important. And if you want to add some strength, stay overall fit and injury free, strength and mobility training will do the trick.
But please don’t do strength and mobility training on your rest days. Rest day’s are there to rest and recover. Add your strength and mobility sessions at the end of one or two of your midweek runs. This way your body will have time to recover when needed.
So you made it to your first 5 kilometer run. But what’s next? Well every runner has it’s own story to tell. Some go out twice or 3 times a week, do a walk / run or run / walk routine and they are perfectly happy. Others train for and run marathons. Whatever you will do, it should be something you will enjoy. The most important part of running is to be able to run with a smile on your face and be happy doing it, whether it’s stress relief or you do it to stay healthy. Enjoy it and your body will be thankful.
However, should you decide, that you will not stop after 5 kilometers, there are many more free training plans on this webpage, that will help you train for and run 10 kilometers, a half marathon and even a marathon. It’s up to you. All training plans that you will need are only a click away. They are free and they work. Just navigate to the Training plans for runners page.
