How To Start Jogging At 45

Starting to jog at 45 can be a wonderful and empowering decision. As someone who started jogging at this age myself, I can personally attest to the numerous physical and mental benefits that come with it. In this article, I will share my personal journey and provide you with some valuable insights and tips on how to start jogging at 45.

My Journey:

Before I delve into the tips, let me share my experience of starting jogging at 45. Like many people, I had always wanted to be more active and lead a healthier lifestyle. However, life’s responsibilities and commitments often got in the way. It wasn’t until I reached my mid-40s that I realized the importance of taking care of my physical and mental well-being.

With a bit of trepidation, I laced up my running shoes and took my first steps towards becoming a jogger. At first, it was challenging. I was not in the best shape, and my stamina was far from impressive. However, I persisted and gradually built up my endurance. It was a slow and steady process, but the rewards were well worth it.

Getting Started:

If you are considering starting to jog at 45, it is essential to approach it with caution and gradually increase your intensity. Here are some tips to help you get started:

  1. Consult with your doctor: Before embarking on any new exercise routine, especially if you have any pre-existing medical conditions, it is crucial to consult with your doctor. They can provide valuable insights, assess your overall health, and advise you on any precautions you need to take.
  2. Invest in proper running shoes: Having the right footwear is essential to prevent injury and provide adequate support to your feet and joints. Visit a specialized running store where experts can analyze your gait and recommend the most suitable shoes for your needs.
  3. Start with a walking routine: If you have been relatively sedentary or haven’t engaged in regular exercise, it’s a good idea to start with a walking routine. Gradually increase your pace and distance to prepare your body for the transition to jogging.
  4. Set realistic goals: It’s essential to set realistic goals that align with your current fitness level. Start with short jogging intervals and gradually increase the duration over time. Remember, progress is not linear, and it’s okay to have a bad day or need to take a step back.
  5. Listen to your body: Pay attention to any discomfort or pain during your jogging sessions. It’s important to distinguish between the normal fatigue and muscle soreness that comes with exercise and any potential injuries. If something feels off, take a break and seek medical advice if needed.
  6. Find a support system: Jogging can be more enjoyable and motivating when you have a partner or a group of like-minded individuals to share the experience with. Consider joining a local running club or finding a running buddy to keep you accountable and inspired.

Benefits of Jogging:

Now, what are the benefits you can expect from starting jogging at 45? Let me share some of the positive changes I experienced:

  • Improved cardiovascular health: Jogging helps strengthen your heart and lungs, improving your overall cardiovascular fitness. It lowers the risk of heart disease, high blood pressure, and other related conditions.
  • Weight management: Regular jogging can assist in weight loss or weight maintenance by burning calories and boosting your metabolism. Combined with a healthy diet, it can help you achieve your desired weight and improve body composition.
  • Increased energy levels: Contrary to what you might think, jogging can actually boost your energy levels. It improves blood circulation, releases endorphins, and enhances overall stamina and vitality.
  • Stress relief: Jogging provides a great outlet for stress relief and can help improve your mental well-being. It allows you to clear your mind, focus on the present moment, and release any tension or anxiety you may be experiencing.
  • Improved bone density: Weight-bearing exercises like jogging help strengthen your bones, reducing the risk of osteoporosis and improving overall bone density.
  • Sense of accomplishment: Starting jogging at 45 and sticking with it can give you a great sense of accomplishment. It demonstrates your commitment to your health and well-being and can boost your confidence in various areas of life.


Embarking on a jogging journey at 45 can be a remarkable and life-changing decision. With proper preparation, patience, and perseverance, you can reap the many benefits that come with regular jogging. Remember, it’s never too late to prioritize your health and well-being. So, put on your running shoes, take that first step, and discover the amazing transformation that jogging can bring to your life.