Build a strong base, choose the right gear, and pick a plan that fits your goals.
If you’re taking up running—or returning after years away—it can feel intimidating, especially later in life. The key is to adopt a beginner’s mindset, stay patient, and trust the process as you build toward new goals.
Running can be surprisingly freeing and joyful at any age, and it all starts with that first step.In How to Run Strong at 50+, Runner’s World’s exclusive guide hosted by Deena Kastor, Knox Robinson, and Chris Twiggs, we guide you through everything you need to know about taking that first step, starting with how to build up to 30 minutes of continuous walking before adding running. Once you’re comfortable running for about three miles at a time, we’ll help you navigate through base training and cover the essentials around fuel and gear.What You’ll LearnIn How to Run Strong at 50+: Getting Started, our hosts will teach you:How to use run/walk intervals to build up to 30 minutes of nonstop running The importance of base training How to fuel your miles prerun and postrun Tips for finding the right running shoes and gear for you Watch VideoGo DeeperBefore diving in, it’s important to get medical clearance from your doctor. A physical will rule out any underlying heart conditions like low or high blood pressure, a heart murmur, or other hidden concerns. It’s also smart to get bloodwork done to ensure your iron and vitamin D levels are in good shape.Start Slowly The key for runners of all ages—but especially for older athletes—is to focus on building consistency safely. We recommend starting with our Beginner Run Plan, which works up to 30 minutes of continuous walking before slowly mixing in run intervals.What to expect: Start by building up to 30 minutes of continuous walking Gradually add run/walk intervals as prescribedOver time, you’ll progress to 30 minutes of continuous running You can also choose to stick with run/walk intervals indefinitely—even if you eventually train for and race long distances, including marathons.When you’re able to run for about 30 minutes comfortably, you start to strengthen your aerobic base. A good benchmark before starting a more structured base training plan is being able to cover around three miles at a pace that feels good to you.Build a Base Base training is the foundation of your running. It’s made up of moderate-intensity, easy runs done a few times per week. During this training phase, you don’t have to worry about structured speedwork—there are no intervals, tempo runs, hill repeats, or other high-intensity workouts.So, why is base training so important? By establishing or maintaining a running base, you are:Strengthening your heart and your lungs for the intense workouts to comeImproving your muscular fitness to build strength and endurance so you can feel strong running longer Becoming better at using oxygen so you can control the huffing and puffing Base training generally lasts about one month, but it varies from person to person—and there’s no harm in extending that timeline.Runner’s World has 4-, 8-, and 12-week base training plans available to choose from:Signs you’re ready to progress beyond base training: Your usual runs feel easierYour pace improves even as your weekly mileage increases You recover faster, even with a higher workloadFuel Your MilesAs you ramp up your activity, you need to fuel enough to power your new levels of effort.Before your run: About 30 minutes before your workout, choose easy-to-digest simple carbs to give your muscles quick energy. Good options include:A banana with peanut butter Oatmeal Toast For more on what to eat prerun, check out our list of 16 snacks.After your run: About 30–60 minutes after your workout, refuel to replace what you burned and kickstart recovery with a meal that includes carbs and protein. Good options include:Cottage cheese with fruit Eggs with brown rice and vegetables Greek yogurt with berries and a little granolaProtein matters even more as you get older, so be sure to make it a priority and don’t skimp.Check out our list of the 10 best postrun snacks here.Gear Up If you’re in the market for your first pair of running shoes, we recommend heading to a local running store to test out different options. The experts in the store can help you determine your gait pattern, analyze your stride and foot strike, and factor in other important variables that go into finding the right shoe for you.If you’re a beginner, we walk you through some of the basic considerations here, from fit to comfort to ride, and suggest a few of our favorite options.
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