How to start running at 40 - training plan and tips

If you’re reading this, you’re probably in your 40s and looking for information on how to start running . There’s probably a very simple answer to that question: “Just put on your running shoes , get outside , and start running .” It sounds simple. And maybe that’s all you need .

But as with everything related to running , there is much more to consider, especially so that you don't quickly stop running after a week. So in the next few paragraphs I will try to do my best and write about how you should start running when you are "already" 40 years old . For this purpose, I have put together a special training plan for you.

It doesn't matter who you were in the past . Maybe you were a gym member years ago, maybe you even ran regularly , or maybe you weren't active at all . It doesn't matter at this moment, because right now you're standing at the imaginary starting line and starting from 0 .

Nowadays, millions of people around the world run regularly, regardless of age. Running has gained a new lease of life, especially during the recent pandemic, and more and more people are joining the running community after the age of 40 - each with their own unique reason and motivation .

On the internet and in podcasts you can find the "most guaranteed advice" on how to get started , what shoes to buy , what watch to buy, when to drink and whether to run on an empty stomach or not. I myself was surprised at what I would have to buy as a beginner to even start running . At this point, I wouldn't be surprised if you had almost given up on your intention to run.

Information overload and articles full of half-truths are also one of the reasons why we at the editorial office decided to write about this topic. We want to answer the question of how to start running and how to gradually reach the first running milestone , i.e. continuous running for 30 minutes .

What do I need to start running?

Honestly, you don't need much to start running . You probably have everything you need somewhere in your closet . Yes, running shoes are more suitable for running; that's why they're called running shoes, but to get started and get the motivation to keep going , almost any comfortable sports shoe will do . If you don't have one, get any "running" shoe from your favorite brand - the only advice I can give is that it should fit comfortably on your foot and you should feel good in it.

Don't worry about running clothes , running watches and other things. To start , any sporty clothes that you feel comfortable in will suffice. And to measure time and distance, a mobile phone with the Strava application installed, which is free, is sufficient. If you already have a watch, of course, all the better. Believe me, that's all you really need to start .

How to start running after 40 - how to do it?

My first piece of advice for those looking to start running after 40 would be to either get into a more brisk walking or start with Indian running , a combination of walking and running . In the beginning, it's important to focus on the total time spent in the activity - whether it's walking or light jogging .

Your priority is to gradually build your body's ability to run for a full 30 minutes at a time through a combination of leisurely walking and very light running .

If you join me , you will have an 8-week structured plan. The first three weeks you will focus only on walking and from the fourth week we will include light running . You will find walking and jogging in the training. By walking I mean a brisk walk, not a Sunday walk after lunch. Jogging is a very free running. These runs should be faster than a brisk walk, but still within the comfort zone - i.e. you should not be significantly out of breath , you should not be in pain .

The most important thing that lies ahead of you, however, is not the individual workouts at the beginning, you can easily handle those. The hardest part is finding the right motivation and building a strong habit that will help you in the later stages of your training plan . Our goal is, above all, to make running fun for you and to make you look forward to each workout.

Training plan: starting running at 40

Well done, you did it! You are now capable of running continuously for 30 minutes . Running continuously for 30 minutes is considered the first major milestone on the running journey of anyone who starts running. The second milestone is 5 kilometers .

If you managed to run 5 km in 30 minutes, then accept my congratulations ! You can start thinking about how to run 10 km . If not, don't worry about it. You don't have to worry about speed at this point. At this point, I hope you have found your passion for running during the 8 weeks .

If so, accept my challenge and come try the follow-up training , during which I will prepare you for your first 5 km!