It’s a misconception that running is only for the young or the very fit. In reality, running is one of the most accessible forms of exercise and can be adapted for nearly anyone, regardless of age. Whether you’re in your 50s, 60s, 70s, 80s, or even your 90s, running can offer immense physical, mental, and emotional benefits.
While much of this website is dedicated to staying strong as you age, I’ve seen first hand how transformative running can be for all adults. From improving cardiovascular health to boosting confidence and independence, running has the power to enhance your quality of life as you age. And you don’t need to be fast or go far to reap the rewards: what matters most is just getting moving.
In this guide, we’ll walk you through everything you need to know about running as an older adult. From practical tips to prevent injuries to motivational advice, this is your step-by-step resource for embracing the joys of running at any age.
What we’ll cover:
Why should you run in later life?
If you’re able to, regularly running in your later years will do wonders for your physical and mental health. It’s a great way to socialise too, and can contribute to helping you live a longer, healthier and happier life.
If you need more convincing to get started, here are just some of the benefits:
Physical benefits:
- Strengthen the heart: Improving cardiovascular fitness and reducing the risk of heart disease.
- Support joint health: Contrary to popular belief, moderate running can help maintain joint mobility and strength, reducing the risk of osteoarthritis.
- Build bone density: Running is a weight-bearing exercise, which is essential for preventing bone loss and conditions like osteoporosis.
- Improve balance and coordination: Reducing the likelihood of falls, which can have serious consequences in later years.1
Mental benefits:
Running doesn’t just strengthen the body; it nurtures the mind too. Older adults who run often report feeling:
- Less stressed: The rhythmic nature of running helps calm the mind and alleviate anxiety.
- More positive: The “runner’s high” is a real phenomenon, releasing endorphins that boost mood.
- Mentally sharper: Physical activity like running is linked to better cognitive function and a reduced risk of dementia.2
Recommended: The Effects of Strength Training on Your Mental Health
Longevity and quality of life
Perhaps the most compelling benefit of running though is its impact on longevity. A large amount of high quality research demonstrates regular runners enjoy healthier and longer lives; with reduced rates of death due to cardiovascular disease, cancer and all-cause mortality (death of any cause!).3
The improved fitness, mental clarity, and sense of purpose that running provides can help you stay independent and active for longer.
How to get started
Since this is a beginner’s guide, I’m assuming that you don’t do any kind of regular running at the minute. That’s fine, you’ve already taken the first step by reading this guide.
By starting gradually and building it up, you can create a routine that’s sustainable and rewarding.
Follow these steps to get started with running at any age. You can do this anywhere, either outside or on a treadmill at a gym.
NB: If you have existing health conditions you should check with your GP before starting any new exercise routine, including running regularly. This step is particularly important for those in their 70s, 80s, or 90s, where adjustments to intensity or duration may be needed.
Start with walking and gradual progression
Jumping straight into running can put stress on your body if it isn’t used to it. If you do too much soon, you’re likely to cause an overload injury which would be counterproductive for your running journey.
Instead, ease into it with a structured plan:
Begin with brisk walking
If you’re not used to regular exercise, start with 20–30 minutes of brisk walking 3–5 times a week. This strengthens your muscles, prepares your joints for taking higher impact load and gets your heart and lunges used to the increased activity.
Progress to a walk-run approach
When ready, combine your walking with jogging. A good beginner method is to alternate between 30 seconds of running and 2 minutes of walking. Over time, you can increase the running intervals and reduce the walking.
Follow a running programme
We recommend starting with couch to 5K. This is a structured 9-week plan designed by the NHS to help beginners transition from walking to running gradually. It’s ideal for older adults as it prevents overexertion while steadily improving fitness.
Listen to your body
It’s important to remember the first few weeks of running are always tough as your body is adapting – be easy on yourself, go slower if you need to or add in more walking breaks, and take some extra days off if you feel you need more rest. It gets easier each time, and you will soon be amazed at how far you have gone!
Warming up and stretching
Warm ups help prepare your body for an activity. Your warm up should be something that feels right for you, but here are some ideas:
Warming up
- Start with a gentle walk to increase circulation.
- A dynamic warm up is recommended like walking on your toes, walking on your heels, walking lunges, and arm swings.
Stretching
- After your warm-up if you feel your muscles or joints are a bit stiff you could do some gentle stretching. Focus on your calves, hamstrings, quadriceps, and hip flexors.
- Hold each stretch for around 15–20 seconds without bouncing.
Recommended: Hip Strengthening Exercises for Seniors
Cool-down
- Slow down to a gentle walk for a few minutes to allow your heart and breathing rate to return to normal
- Perform static stretches, with longer holds in the cool down, focusing on your calves, hamstrings, and quadriceps to prevent stiffness. Aim to hold for 30-45 seconds for a few sets.
How far should you run and how often?
When you’re starting out, it’s better to think about how long you’re active for rather than how far you’re going. Aiming for 20–30 minutes of walk-running 3 days per week (e.g., Monday, Wednesday, Saturday) with rest days in between is a good goal. This approach reduces pressure and allows your body to adapt at its own pace.
In their physical activity guidelines for older adults, the NHS recommends “150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity”. Walking is listed as a moderate activity and running is listed as a vigorous activity, so a combination of both is a great way to meet these targets.
What will you need?
You don’t need expensive running shoes or the newest wireless headphones to get started. A comfortable pair of trainers with decent cushioning and support will do just fine in the beginning. Once you start running more regularly, you can consider investing in a proper pair of running shoes suited to your feet and running style.
A running watch can help to accurately track your distance and time, but it isn’t essential (yet).
Staying motivated
Starting to run is one thing, but sticking with it long-term is where you will really see the benefits. Motivation can fluctuate, so it’s important to build habits that make running enjoyable and sustainable. Here are some ways to stay consistent and keep running as part of your routine.
Set realistic and enjoyable goals
Having a goal gives you something to work towards and keeps you motivated. It doesn’t have to be about speed or distance—find what excites you. Some ideas include:
- Running continuously for 10 minutes without stopping
- Completing a 5K (try using the Couch to 5K programme!)
- Running a certain number of times per week
- Simply feeling stronger and more energetic in daily life
Break bigger goals into small, manageable steps. Every time you achieve one, you’ll build confidence and momentum.
Track your progress
Seeing how far you’ve come can be a great motivator. Keep a simple record of your runs, noting details such as:
- Distance covered
- Time spent running
- How you felt during and after the run
- Any improvements, such as running longer without stopping
Apps like Strava or Runkeeper can help you track your progress automatically, or you can keep a simple written journal. Looking back at your progress will remind you how much you’ve improved.
Make running social
Running with others makes it more enjoyable and keep you accountable. Here are a few ways you can add a social element to your runs:
- Take part in parkrun – This free, weekly 5K event is open to all ages and abilities. It’s always a great atmosphere and you can walk, jog, or run at your own pace. Visit the parkrun website to register and find local park runs near you.
- Join a local running group – Many communities have beginner-friendly running groups that welcome older adults.
- Find a running buddy – Running with a friend makes it more fun and encourages you to show up even when motivation is low.
- Share your progress – Letting family or friends know about your achievements can boost your motivation. Some people find posting on Strava or other running apps keeps them motivated.
Ready to start? We’d love to hear from you and how you are getting on. Find us on social media and let us know how your running journey is going!
References
- Pedisic, Z. et al. (2019) ‘Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis’, British Journal of Sports Medicine, 54(15), p. bjsports-2018-100493. Available at: https://doi.org/10.1136/bjsports-2018-100493.
- Singh, B. (2023) ‘Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews’, British Journal of Sports Medicine, 57(18), pp. 1–10. Available at: https://doi.org/10.1136/bjsports-2022-106195.
- Pedisic, Z. et al. (2019) ‘Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis’, British Journal of Sports Medicine, 54(15), p. bjsports-2018-100493. Available at: https://doi.org/10.1136/bjsports-2018-100493.
