How To Start Running In Your 40s

Starting a running routine in your 40s can be a fantastic way to improve your fitness level, boost your energy, and enhance your overall well-being. As someone who started running in my 40s, I can personally attest to the numerous benefits it has brought to my life. In this article, I will share my experience and provide you with a comprehensive guide on how to begin your running journey in your 40s.

1. Consult with your doctor

Before embarking on any new exercise regimen, it’s essential to consult with your doctor, especially if you haven’t been physically active or have any underlying health conditions. Your doctor will be able to evaluate your overall health and advise you on any precautions you should take while starting a running routine.

2. Start gradually

As someone in their 40s, it’s important to ease into running to prevent injuries and allow your body to adapt. Begin with shorter sessions of 10 to 15 minutes, alternating between walking and running. Gradually increase the duration and intensity of your runs over time.

3. Invest in proper running shoes

Avoid running in old, worn-out shoes and invest in a good pair of running shoes that provide proper cushioning and support. Visit a specialty running store to get fitted for shoes that suit your foot type and running style. Wearing the right shoes will help prevent discomfort and reduce the risk of injury.

4. Warm-up and cool down

Before every run, spend a few minutes warming up with dynamic stretches such as leg swings, walking lunges, and high knees. After your run, don’t forget to cool down by walking or doing static stretches to help prevent muscle soreness.

5. Listen to your body

Pay attention to how your body feels during and after running. It’s normal to experience some muscle soreness and fatigue, especially in the beginning. However, if you experience any sharp pain or prolonged discomfort, it’s essential to rest and seek medical advice if necessary.

6. Incorporate strength training

Include strength training exercises in your routine to improve your running performance and prevent injuries. Focus on exercises that target your core, legs, and hips, such as squats, lunges, planks, and bridges.

7. Stay consistent

To see progress in your running journey, consistency is key. Aim to run at least three to four times a week, gradually increasing both the duration and intensity of your runs. Schedule your runs ahead of time and treat them as non-negotiable appointments with yourself.

8. Join a running group or find a running buddy

Running with others can provide motivation, support, and accountability. Consider joining a local running group or finding a running buddy who shares similar goals and fitness levels. Running together can make your running experience more enjoyable and help you stay committed.


Starting a running routine in your 40s can be a rewarding and transformative experience. By following these tips and staying consistent, you can improve your fitness level, boost your mood, and enjoy the numerous physical and mental benefits that running has to offer. Remember to listen to your body, be patient with yourself, and celebrate every milestone along the way. Lace up your running shoes, hit the pavement, and embrace the joy of running!