Beginner runners age 60+

ecrosby512

Anybody out there who’s begun running at age 60 or more? Is it a foolish idea? Any tips on getting started?

I ran to stay in shape in my youth, but that was a long time ago. I’d love to get back into it. I’m afraid of getting injured, I guess.

BrianSharpe

Well......I started running in my 50s (close enough I expect) and have been running consistently for over 10 years now, most of it injury free (and the injuries I have picked up were my own fault).

Step 1.....get medical clearance just to make sure that you don't have any underlying health problems that contraindicate running or other strenuous exercise.

Step 2....start with slow, short runs and gradually build up time and distances. Don't worry about speed for some time yet. When I started running I was horribly out of shape and started off with 1 min of slow running followed by 9 min walking, then 2 min running / 8 min walking until I could slowly run continuously for 10 minutes rinse & repeat. I've found a great way to stay motivated and to challenge myself is to race a few times a year. In 2009 I ran my first 5K in barely under 40 minutes, the same race a year later in 26. Since then I've gone on to half-marathons and Olympic distance triathlons. Most running injuries are the result of too much, to soon, too fast. Slow down and enjoy the journey.

Step 3.....cross / strength train. Running is great for cardiovascular fitness but only works a limited group of muscles. Doing other things like cycling, swimming, strength training address muscular imbalances, reduce the likelihood of injury, alleviate boredom and (here's where strength training is so important) help maintain lean muscle mass and bone density.

Step 4.......have fun & be awesome.

ecrosby512

BrianSharpe wrote: »

Well......I started running in my 50s (close enough I expect) and have been running consistently for over 10 years now, most of it injury free (and the injuries I have picked up were my own fault).

Step 1.....get medical clearance just to make sure that you don't have any underlying health problems that contraindicate running or other strenuous exercise.

Step 2....start with slow, short runs and gradually build up time and distances. Don't worry about speed for some time yet. When I started running I was horribly out of shape and started off with 1 min of slow running followed by 9 min walking, then 2 min running / 8 min walking until I could slowly run continuously for 10 minutes rinse & repeat. I've found a great way to stay motivated and to challenge myself is to race a few times a year. In 2009 I ran my first 5K in barely under 40 minutes, the same race a year later in 26. Since then I've gone on to half-marathons and Olympic distance triathlons. Most running injuries are the result of too much, to soon, too fast. Slow down and enjoy the journey.

Step 3.....cross / strength train. Running is great for cardiovascular fitness but only works a limited group of muscles. Doing other things like cycling, swimming, strength training address muscular imbalances, reduce the likelihood of injury, alleviate boredom and (here's where strength training is so important) help maintain lean muscle mass and bone density.

Step 4.......have fun & be awesome.

Thanks for the great advice! Inspirational too!

spiriteagle99

I started running at 54. I'm 61 now and still at it. I started with C25k, moved on to the One Hour Runner, then began training for half marathons and eventually marathons. I ran Boston this year. As Brian said, take it slowly. I got injured by doing too much too soon. (I trained for a half marathon that would have been 7 months after starting running. I ended up with a pelvic stress fracture.) Racing is fun, especially for an older runner because there aren't a lot of us, so getting Age Group awards is easier than for the younger runners.

ecrosby512

BrianSharpe wrote: »

Well......I started running in my 50s (close enough I expect) and have been running consistently for over 10 years now, most of it injury free (and the injuries I have picked up were my own fault).

Step 1.....get medical clearance just to make sure that you don't have any underlying health problems that contraindicate running or other strenuous exercise.

Step 2....start with slow, short runs and gradually build up time and distances. Don't worry about speed for some time yet. When I started running I was horribly out of shape and started off with 1 min of slow running followed by 9 min walking, then 2 min running / 8 min walking until I could slowly run continuously for 10 minutes rinse & repeat. I've found a great way to stay motivated and to challenge myself is to race a few times a year. In 2009 I ran my first 5K in barely under 40 minutes, the same race a year later in 26. Since then I've gone on to half-marathons and Olympic distance triathlons. Most running injuries are the result of too much, to soon, too fast. Slow down and enjoy the journey.

Step 3.....cross / strength train. Running is great for cardiovascular fitness but only works a limited group of muscles. Doing other things like cycling, swimming, strength training address muscular imbalances, reduce the likelihood of injury, alleviate boredom and (here's where strength training is so important) help maintain lean muscle mass and bone density.

Step 4.......have fun & be awesome.

Thanks to this awesome advice, I joined a running group, started today, and I love it! In a month I may be able to keep up with the beginners. My goal in the meantime is simply to show up, ready to go.

Thanks, fellow Fitness Pal!