Start Running After 40 – Advice for Beginners

This blog post is not about me. It is about you if you are planning to start running after 40. I will point out the circumstances and challenges of runners above 40 and the solutions that helped me take them on. If you have decided to start running in your 40s, you must take action today. Stop overthinking and put on your running shoes.

In this article, I will delve straight into what it takes to run 6 days a week after you cross 40. How do you start running after 40 and keep doing it daily, week after week, month after month, and year after year?

[I will not repeat the benefits of running in this post. You can click here to read about it in one of my previous posts]

The mind and body after 40

You have not been running or doing workouts for a good part of your 30s, so your body and health will inevitably start showing signs of deterioration in the 40s. As a part of the ageing process after 30, you will steadily keep losing muscle mass and joint flexibility. The sooner you read those signs, the better it is for you.

You can regain your fitness at any age, but you must have a proper plan and dedication to implement it. Regular running can slow down the deterioration and help you become fit again. Running after 40 will change your body and mind, and you will look younger too.

If you haven’t been training or exercising for many years, your muscle and lung capacity will have weakened. Your mind cannot send positive signals because you accepted your diminishing health and fitness as part of life. You will doubt your ability and strength and may also be concerned about getting injured because healing takes longer after the 40s.

Make or break point

Now we know that your body is not ready, and neither is your mind. Many people above 40 get stuck at this point, and the desire to do regular running fades away. They know it is good for them, but their doubts and lack of motivation do not allow them to do what it takes. Eventually, they give up on the idea of running after 40 and start believing that their fitness days are behind them.

Well, it is not true, so don’t let that happen to you. It is like giving up even before making a good attempt. Don’t be scared to start. You should be more concerned about things that can happen to you if you don’t start. Even if you doubt your body’s ability at this point, you must push your mind today. Your body can be fixed over a period of time, so you must motivate and encourage yourself to get started. Just show up for the run and see how it goes.

Assess your health and fitness for running after 40

Firstly, you must assess your strength, agility, and endurance loss. You must accept that you are a beginner runner at 40, even if you were a great athlete in your 20s. Your body has declined with more than ten years gap of not doing regular workouts.

Running in the 40s is not the same as doing it in the 20s. We did not even need warmup sessions those days. I could join any football game and get on full throttle straight away. Things have changed a lot ever since. Now, I need a warmup session before each run. If you don’t have any health problems, you can do the assessment on the trail or treadmill. If you have a prevailing health issue already, you must get help from your doctor for evaluation.

What are the running options available?

I love outdoor running, but it may not be suitable for people living in cities unless they do it in the early hours. You can do treadmill running if you don’t have a proper running trail or park near you. It allows you to train in a safe and controlled environment. You can control the speed or incline as per your needs. I used to do it when I lived in the city, and it gave me incredible thrill and satisfaction each time. Those were the days when started taking an interest in fitness, and treadmills got me hooked on to running for life.

I have been running on the road for about eight years after moving out of the city, but I still use treadmills during monsoons and try to gain more speed during that phase. Treadmill running differs from outdoor running in a few ways, but you don’t have to worry about that to start running after 40. You have to make do with the best option available for you and just get started.

What does it take to start running after 40?

I don’t have the time for running after 40

Most people complain that they don’t have time for workouts. I understand that there are so many things to be done in our lives in our 40s, with the main priority being securing our financial future. I am going through that hustle, too, and always finding ways to get resourceful results. There is no doubt that we should be self-sufficient at any stage of our lives, and we will have to do what it takes to pursue that.

Then comes another question. What is the point of all that money when your body cannot enjoy it? I don’t know the answers to this complex question. All I know is that I don’t want to be dependent on others on account of my poor health. I choose to be fit so that I have the strength to hustle and achieve financial freedom one day. Is it the right choice? Frankly, I don’t know, but I want to be physically strong when I find out.

Getting back to the reason, I don’t have the time. It may be a valid reason because you have so much at stake, and there is simply no way to dedicate your time to training every day. It is all about priorities. Then there are people who can take time out to train daily but are not motivated enough. They say, ‘I don’t have the time,’ only to wriggle out of the guilt of not taking care of their health. You will need to answer yourself honestly. Could you squeeze some time out daily to care for your health?

Making time to run…

If there is even a small window of 1 hour a day for health and fitness, I would say that you should grab it with both hands. Most of us spend more time than that in front of TV and mobile screens. It does not matter if you are running in the morning, evening, or night as long as you keep doing it regularly.

You could start with 30-40 minutes sessions (warm up for 5 minutes – run for 20 minutes – stretch for 5 minutes). As you keep getting fitter, your body will demand extra workouts, and you will find a way to make more time.

It is better to maintain the same time of the day for running because our body gets the complete cycle of nutrition and rest. It helps to improve your running performance. However, it is better to have some room for flexibility because sometimes we have to take care of another pressing matter during the running hour. You should try to do your training session later that day.

Be flexible for timing changes…

Running has become part of my lifestyle, just like having coffee or food every day. If I already know about some other work to be done in my running hour, I prepone my running session that day before getting busy. However, it is not easy when I am faced with impromptu or unexpected situations.

People in their 40s are always busy, and there will be days when we simply cannot get any time out to run. There is nothing we can do about that, but you must get back to running the next day. On such rare days, I let go of the day’s session with a bit of sadness. Come what may, I will be back on the road with double enthusiasm the next day. That is the important thing here. Extending the idle days for too long will turn into idle weeks and idle months. You will eventually lose your motivation to get back to training.

So, the first step for starting your journey of running after 40 is to take some time out every day.  Maintaining the same daily timings is better, but running at other times is still better than not doing it at all.

Flexible and scalable training plan

In the beginning days, you may have to force yourself to go out there for training, but it will slowly become an indispensable part of your lifestyle. Runners who felt that a 20-minute session was a big deal have gone on to do 1 hour easily. It may take a few months or even years to upgrade your skill levels, but you must be at it daily.  The idea is to make optimum use of a session to get the best results and satisfaction.

It would be best if you had a proper plan for your sessions to make that happen. It helps you to be mentally prepared before the session and know exactly what you are going to do. If needed, you can get help from your fitness trainer to create a customized training plan. You may take many days to develop the proper plan if you start independently. Read your body signals while running and resting to identify your strengths and weaknesses.

Create a plan to address those weaknesses to unlock new levels of fitness. The plan should not be like something written on a stone because it has to be flexible for changes. The changes will be progressive when you make performance gains. On the other hand, you will have to go two steps back on the plan if you get injured, more so if it is severe. A proper plan helps you become mentally prepared to go out there and do what you love doing.

Start with walk and run intervals

You can start with walks to assess your strength and endurance, but the goal is to be able to run. It is especially helpful for beginners or those starting after many years. As you keep getting comfortable on your walks, you can start running at a slow pace to take it to the next level.

You will have to push yourself but not too much. You must focus on your running form and avoid taking long strides. It helps to prevent injuries and improve performance. You can slow down or continue walking if you feel pain or breathlessness. You must resist the urge to stop completely and keep going for some more time. Don’t drink too much water because your body will start cooling down. 1 or 2 sips to wet your throat should boost you. Keep your body warm. These struggle situations will test and improve your endurance.

Overcome walking

Your muscles, tendons, and joints will become stronger if you keep up with this routine for a few weeks. You may not like this training phase because it is mostly a struggle. It is tough to get the rhythm and hold it till the end, but if you need the grit to go through this phase. Keep at it daily, and you will slowly start enjoying your sessions.

You will know the right time to keep running without slowing down. After that, you will not want to walk till you reach your distance goal. Walking is excellent, but runners must overcome it at some stage to run continuously from start to end. You will need to push yourself to unlock new skill levels. Don’t be in a big rush to do more distance or speed because the progression will take time. It took me years to keep increasing the target distance while maintaining the pace, 1 km at a time.

Running shoes

When it comes to running shoes, you are spoilt for choices. You get running shoes for a wide range of price tags but don’t just go for the cheapest ones unless you are convinced of the quality. You must make a balanced choice based on your usage and budget.

Besides the price tag, you must look for important things like the quality and shape of the soles, breathability of the material, cushioning for heels, quality of inner soles, weight, quick-drying property, comfort for the toes, durability, etc.

No matter how expensive shoes you buy, they will lose their shape with a few months of regular running. Your legs generate a lot of heat while running. You must change the shoes when they go out of shape because it affects your running form and performance. Worn-out shoes increase the chances of ankle and knee injuries. I burn a pair of running shoes in about 2-3 months, so I don’t buy overly expensive ones. I like the ones I use because they are lightweight, comfortable, and breathable.

Warm up before running

Proper warm-up sessions help to prevent injury, increase breathing rate, and improve flexibility. It also helps you to prepare mentally for the run. Before you start running, make sure that you do a few warm-up drills to activate your feet, ankles, knees, and hips. A good warm-up session should last for about 10 minutes. It should be long enough to warm you up and activate your muscles and joints, but it should not tire you. Save your energy for the run.

Stop if you have to

Let’s face it. Your body will feel the pain of impact and stretches of running after 40. Even the best runners feel it, but they have increased their endurance and strength to manage it. When you start running, you need to figure out your endurance threshold. You may know how fast you run, but you don’t know how much time and distance you can do while maintaining the speed. Also, you may be unable to tell if you are genuinely exhausted or if your mind is just finding an excuse to quit.

On the other hand, experienced runners can read the situation, find a way to navigate it, and complete the target miles. It is normal to feel a little sore at the start of the run, but it usually dulls down after a few hundred meters. You must learn to differentiate between normal soreness and concerning pain to avoid injury. New runners over 40 should consult a physical therapist if they experience persistent discomfort for many days.

Good days – Bad days

Every day will be different, even if you are running every day. You may feel great and charged up on some days, but you may not feel so on a few other days.  New runners may have to force themselves to get to the trail, ground, road, or gym on such days. It is another make-or-break point in your journey of running after 40, because you could quickly lose motivation and start skipping sessions.

I cannot stress enough that not all days will be the same. For example, you may not be able to get optimum energy if you do not sleep well or eat right, and this is where your resilience comes into the picture. Your body may say no for the last few miles. These are the moments when I run with my heart. I have been doing this for more than 15 years, so I know when it is too early to press the panic button.

You may happily cruise on the track on most days, but you will have to double up your effort on some days. Something needs to be fixed, and pushing harder on track may not be a good idea for beginners. Expert runners can keep going and pick up the rhythm again. You can slow down or stop if you cannot maintain the form and build the rhythm that day.

It’s okay to stop if you cannot penetrate the strong resistance from the threshold that day. You must believe it is a temporary phase, but you cannot find a solution in your living room. You can stop or cut short your running session for that day, but you must return with renewed energy the next day. Strength training or mobility workouts can help you identify your physical limitations and find the solutions.

Pain and joy…

It takes years to make running a part of your lifestyle, and your experience will guide you to tackle such situations. Get familiar with the pain and joy because you will experience them both, and not in any particular sequence. Your resilience and dedication will be tested, and how you respond to them will determine if you become a runner for life.

Eat right for running after 40

Those who run regularly after 40 must pay extra attention to the food they eat. Your choices should help you fuel your running or workout sessions and keep your body weight in check. Your body system may not respond the same way as another person who follows a similar diet. You must identify the kind of food that goes well with your system.

Broadly speaking, your food choices for running after 40 must be according to age, sex, weight, health condition, lifestyle choices, and intensity of your physical or sports activity. Ideally, your diet must include a proper balance of minerals, vitamins, lipids, proteins, and carbohydrates in a proportion that works best with your system. Remember to keep yourself hydrated with water and other fluids.

The rule for those seeking weight loss is simple. You will need to create a calorie deficit to shed weight. What it means is that you must use more calories than your intake. You can check the ideal BMI for your body and set it as the benchmark but give yourself a realistic timeframe to achieve your goal.

From my point of view, there are no hard and fast rules on what you should eat and what you should not, as long as you burn it. Sometimes, I learn things the hard way after I have eaten some wrong food. It affects my digestive system and running performance on that day. I try my best to avoid foods that cause problems, but sometimes I give in to the temptation of sweets or deep-fried food.

Give some room to satisfy temptations…

The point is we are not robots. We follow discipline and watch our diet every day. Still, we cannot totally resist the innate temptations and expect them to eventually disappear without causing any difference to our system. It is better to release the bottleneck and ease the frustration of not being able to eat something you like. If you are disciplined with diet and daily workouts for 6 days a week, you deserve a cheat day on the 7th day. Eat whatever you want but get back to training the next day.

Some people eat the right food but still struggle with weight gain. The bigger problem than what you are eating is how much you are eating. Watch the potions you eat because intake moderation is the key to your diet’s success. Also, not following proper food timings can make our brains send wrong signals. Then we get so hungry and fill our plates with food for 2 people.

Your diet for running after 40 can be managed by paying attention to what you eat, when you eat, and how much you eat.

Muscle strength for Running after 40

Running is a repetitive activity that requires constant and coordinated support from different muscle groups. It is comparatively more effortless when you are young and have strong muscles. You did not need weight training those days but could play football every evening.

Runners in their 40s 40 must address the decline in muscle mass to extend their running journey. Therefore, you will need at least 2 to 3 sessions of strength training a week to maintain your muscular mass and general fitness. You must train all the muscles in your body and not just your legs. You need a strong back, a good pair of shoulders, a strong neck, and good arms to maintain your form while running.

Long-distance runners do not develop huge bulk muscles because of high caloric burn. Also, running for about an hour or more with overly big muscles is not so comfortable. The goal of weight training for runners is to increase muscle strength so that they constantly support the dynamics of running. You may look leaner, but your muscles will be strong.

Strong muscles will not only help to improve your running efficiency but also to prevent injuries. They cushion the impact of the ground on the joints and help to maintain the posture. I will write about specific knee and ankle exercises in my upcoming posts. Your weekly training regimen must include 2-3 strength training sessions for long-term results and progress. Then, there is another critical aspect of training that runners after 40 tend to neglect.

Flexibility and mobility for running after 40

You will have noticed that your body is not as flexible as it was in your younger days. As you age after 40, the connective tissues (between the joints), like tendons and ligaments, get tighter or weaker. Your tendons cannot stretch and give optimum mobility, and your muscles do not elongate enough to allow a full range of movements at the joints.

You may push your joints because your muscles are pumped with strength training, but your ligaments and tendons cannot sustain the pressure of running after 40. They may eventually start degenerating or even snap off. You may know how you got tendonitis because you cannot pinpoint when it began. It just kept degenerating after that, and you realized it only when the pain became uncomfortable or unbearable.

Once there is a problem with the joint, it creates a cascading effect on the muscles around it, and they become weak. The excruciating pain will not allow you to do full-fledged strength training. You will have to take 2 steps back and start with rehabilitation. Again, this kind of injury can make or break your running motivation. It has happened to me, but I have always believed in healing and working towards becoming stronger.

Extend your running journey…

The point is that you must pay attention to the importance of flexibility and mobility exercises if you want to extend your running journey after you reach 40. I do Yoga once a week for about 50-70 minutes, and I can tell the difference while running. I don’t feel any tightness of muscles or joints, so it works best for me as a weekly realignment routine. You will see better results if you include more sessions.

Besides Yoga, there are many other stretching alternatives that you can try. Some are Pilates, Tai Chi, Barre, Ballet, Qigong, Calisthenics, acrobatic gymnastics, etc. It is all about the choices you make. You can choose whichever program you like, but you will see results only if you are consistent with your effort.

Sleep well

Proper rest is crucial for your running progress. We reduce sleeping hours to accommodate our professional, personal, or social obligations. Sometimes, it is unavoidable, but depriving ourselves of proper sleep can cause serious health issues in the long run. Sleep is more than just resting our body; our muscles repair themselves at that time.  

It helps you recover and return strong for your next training session. Restful sleep makes a significant positive difference to your running performance and experience the next day. It is especially true when you start running after 40.

I recommend 8 hours of sleep daily to sustain the passion for running after 40. I split my sleep time into 7 hours at night and 1 hour after the running session. It allows me to recover from the impact of running and gives me a power boost for the rest of the day. I can easily do a swimming, Yoga, or strength training session later in the day.

Set realistic goals and approach the progress wisely

As a beginner runner, you must go through the grind before you start enjoying it. Once you make it a part of your lifestyle, you will know whenever your muscles, joints, and mind are ready for the level-up. It comes to you after running daily for many months or years.

You may see faster runners on the tracks, trail, gym, or TV, and you wish to do it like them. The difference here is they have done many years of practice and training to reach that level. As a beginner, you must take time and avoid rushing into competitions. You may injure yourself if your muscles and joints are not ready to take it one notch higher. It is better to Increase the training intensity according to a structured plan, without focusing too much on races or competitive goals.

You should resist the urge to sign up for races prematurely. Give at least 5-8 months for training if you start running after 40. You must first acclimatize to the physical and mental changes that running brings.

Running encourages people to set new challenges, but you must set realistic goals and approach the progress wisely. Participating in races and tracking results will motivate you to improve, no doubt, but proceed sensibly and patiently.

Running after 40 – Conclusion

Sticking to your training regimen with dedication and commitment will help to improve your pace and distance gradually. Once you become comfortable with 45-50 minutes sessions without any issues, you can consider experiencing the thrill of running your first race. You will go through many emotions and experiences to reach that stage, and each one will make you stronger.

I am talking about making running a part of your lifestyle, which means you will be doing it year after year with no end in sight. Running after 40 will not be like a straight line leading to some destination of success. You are spending a good part of your life running and are bound to see the ups and downs. For me, the journey is more important than the destination I know nothing of. I don’t think too far because there is a goal to be achieved every day. I take it on a day-by-day basis and make attempts to improve with organic progression. It takes time, but the journey is totally worth it.