How To Start Running At 60 And Overweight

Starting a running routine at the age of 60 and while being overweight might seem like a daunting task, but I can assure you that it is definitely possible. As someone who was in the same boat, I understand the challenges and hesitations that come with starting a new exercise regimen later in life. However, with the right approach and mindset, running can become a rewarding and enjoyable activity that benefits both your physical and mental well-being.

Getting Started

The first step in starting your running journey is to consult with your doctor. They will be able to assess your overall health and provide you with valuable guidance and advice. It’s important to ensure that you are physically capable of engaging in running and that you don’t have any underlying medical conditions that could be aggravated by this high-impact activity.

Once you have received the green light from your doctor, it’s time to invest in a good pair of running shoes. Proper footwear is crucial to prevent injury and provide comfort and support while running. Visit a specialty running store where the staff can analyze your gait and recommend the right shoes for your unique needs.

Start Slowly

When starting your running routine, it’s important to start slowly and gradually increase your intensity and duration. Begin with brisk walking or a light jog for short intervals, gradually increasing the amount of time you spend running. Listen to your body and don’t push yourself too hard too soon. It’s better to take it easy and avoid injury than to push yourself too hard and risk setbacks.

Consider utilizing a run-walk method, where you alternate between running and walking intervals. This can help you build endurance and improve gradually without overwhelming your body. For example, you might start with a 2-minute run followed by a 3-minute walk, and repeat this cycle for a set duration of time.

Stay Consistent

Consistency is key when it comes to running. Aim to incorporate running into your weekly routine, starting with shorter sessions and gradually increasing the frequency and duration. It’s better to run consistently for shorter distances than to have sporadic long runs.

Set realistic goals for yourself. Whether it’s running a certain distance or completing a local 5K race, having a goal to work towards can provide motivation and a sense of accomplishment. Remember, it’s not about competing with others, but rather challenging yourself and improving your own fitness.

Find a running buddy or a supportive community to join. Running with others can make the experience more enjoyable and provide a source of motivation and accountability. Look for local running groups, join online communities, or ask friends and family if they would like to join you on your running journey.

Listen to Your Body

As we age, it’s important to pay close attention to our bodies and listen to any signs of discomfort or pain. If you experience any unusual pain or discomfort while running, it’s essential to stop and rest. Ignoring these signals can lead to injuries and setbacks.

Consider incorporating other forms of exercise into your routine to complement your running. Strength training, yoga, or swimming can help improve your overall fitness, prevent muscle imbalances, and reduce the risk of injury. Consult with a fitness professional who can guide you in designing a well-rounded exercise program that suits your needs and goals.

Reap the Benefits

While starting a running routine at 60 and overweight may present its challenges, the benefits far outweigh the initial difficulties. Running can help improve cardiovascular health, strengthen muscles and bones, manage weight, and enhance mental well-being.

Remember, it’s never too late to start taking care of your health and pursuing new challenges. Embrace the journey, be patient with yourself, and celebrate every small milestone along the way. Running has the power to transform your life, so why not give it a try and see where it takes you?


Starting a running routine at 60 and overweight may require some adjustments and patience, but with the right approach and mindset, it is a rewarding endeavor. By consulting with your doctor, starting slowly, staying consistent, listening to your body, and reaping the benefits of this form of exercise, you can embark on a journey towards improved physical and mental well-being. Embrace the challenge, set realistic goals, and surround yourself with a supportive community to ensure a successful and enjoyable running experience.