How Do I Start Running At 50

Starting a running routine at the age of 50 may seem daunting, but it’s definitely achievable with the right approach and mindset. As someone who started running in my 50s, I understand the challenges and rewards that come with this journey. Here’s my personal take on how to start running at 50 and make it an enjoyable and sustainable part of your life.

Consulting a Physician

Before lacing up my running shoes, I made sure to consult with my physician. It’s crucial to get medical clearance, especially if you have any pre-existing health conditions. My doctor provided valuable insights on how to start gradually and avoid injury, considering my age.

Investing in Proper Gear

Investing in the right gear is essential for comfortable and safe running. I visited a specialty running store to get fitted for the appropriate running shoes that provide cushioning and support. Additionally, moisture-wicking clothing helped me stay dry and comfortable during runs, making the experience more enjoyable.

Setting Realistic Goals

When I started running at 50, I set realistic and achievable goals. I focused on building endurance and strength gradually, rather than aiming for a specific distance or pace right away. This approach allowed me to steadily progress and avoid feeling discouraged.

Following a Beginner’s Training Plan

To ease into running, I followed a beginner’s training plan that included a combination of running and walking. This approach helped prevent overexertion and allowed my body to adapt to the new physical demands. I gradually increased the running intervals as my fitness improved.

Listening to My Body

Listening to my body was crucial in my running journey. I paid attention to any discomfort or pain and made adjustments as needed. Taking rest days when required and incorporating stretching and strength training exercises helped prevent injuries and keep me feeling strong.

Exploring Different Routes

To keep my runs interesting, I explored different routes in my neighborhood and nearby parks. The change in scenery added a sense of excitement to my runs, and I looked forward to discovering new paths and enjoying the beauty of nature while running.

Joining a Running Group

Joining a local running group provided me with a supportive community and valuable advice from experienced runners. It was inspiring to connect with others who shared similar goals and challenges, and the group runs added a fun social aspect to my running routine.

Embracing the Progress

Embracing the progress, no matter how small, was an important mindset shift for me. Celebrating milestones, such as completing a longer distance or running without stopping, helped me stay motivated and appreciate the improvements in my fitness and overall well-being.


Starting running at 50 has been a fulfilling and empowering experience for me. It’s never too late to embark on this journey and reap the physical, mental, and emotional benefits that running offers. With proper preparation, patience, and a positive attitude, anyone can start running at 50 and enjoy the countless rewards it brings.