How to Begin Running at 30 to Improve Physical Health

Running in your 30s is a tried-and-true way to improve overall health. It boosts your metabolism, strengthens your immune system, improves mental health, keeps your heart healthy, and can even increase your longevity – the health benefits are truly extensive.

It’s also a highly effective way to burn fat, tone up, and shed some pounds. 

But lacing up for your first run might feel intimidating — especially if you’re starting out in your 30s.

Let’s take a look at three surefire ways to help you get started and make your transformation feel as effortless as possible.

#1: Get a Running Plan Designed For You

Running plan

Google how to start running and you’ll be hit with endless running plan options. But when it comes to losing weight and improving your health, you should avoid generic training plans – especially when you’re in your 30s.

Here’s why.

As we get older, many of the critical functions our bodies once excelled at decline drastically. 

  • Our metabolism starts to slow, causing weight gain.
  • Metabolism-boosting hormone levels decline, which makes fat-burning less efficient.
  • We lose muscle strength and elasticity, which makes us more prone to injuries.
  • Our energy levels go down, decreasing out endurance and stamina.
  • Our bodies lose flexibility and balance, making sprains and strains more likely.

That’s absolutely natural and happens to all of us as we age. But they shouldn’t be ignored, because each and every one determines how successful our fitness journey will be.

And that’s where one-size-fits-all running plans fall short – they don’t take you into account. 

“A tailored program can really be the difference between achieving your goals or not,” says personal running coach Rory Thomas.

“To give yourself the best chance of success, you should get a professionally-designed running plan that considers your fitness level, physical ability, age, weight, and overall health. Not only will it help you lose weight faster, but it will also cost much less than treating injuries sustained while following a plan you can simply download from the internet.”

Tip #1: We’re all different, and generic training plans can only take you so far. To reap the myriad of health benefits that running has to offer, you should consult a personal running coach. If you don’t have one right now, here’s a home alternative: Joggo is a personalized training app that does all the work for you.

#2: Start Slow & Build Up Gradually

Running is no doubt one of the best ways to improve your physical health and get in shape. But if you’re just starting out, your best strategy is to go slow and build up gradually.

You see, the stakes are much higher when you reach 30 – exercise becomes much more taxing on your muscles, joints, and bones.

“If you go further and faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured, which will certainly derail your fitness journey. Your training plan should be customized with your health and fitness level in mind,” says Rory Thomas.

Plus, starting at your own pace will give you a HUGE mental boost — lack of motivation is the number one killer of any fitness journey.

This has nothing to do with you – too many training plans don’t take your needs into account and push you too hard from the start. That’s why they’re impossible to stick with and leave you demotivated in the end, not to mention the toll they can take on your mental health.

If you break down your runs into smaller chunks, it becomes a lot more manageable and enjoyable. Yes, it’s important to push yourself sometimes, but that doesn’t mean you should suffer.

By taking it slow, you’ll allow yourself to be more consistent and drop more pounds long-term. And there’s no greater boost to your self-confidence than that sweet sense of accomplishment.

Tip #2: Running in your 30s means training smarter rather than harder. Don’t struggle more than you need to! Life is already hard as it is. Getting in shape might seem difficult, especially if you’ve tried a million work-out gimmicks before. But it can be much more effortless with personalized help and guidance that works for you, instead of against you.

#3: Take Time to Recover


You know that you need to push your limits a little to keep reaching your goals – whether you’re looking to shed a few pounds or sculpt your body.

But that time you take to rest between your runs? It’s just as crucial. In fact, without recovering properly, you could stall your progress — or worse, reverse it.

Here’s the kicker. When you hit 30, your muscles take a little longer to recover. That’s a natural part of aging. Just like any form of exercise, running puts physical stress on your body. To avoid injury and achieve sustainable results, you need to give it time to adjust.

“There’s a common misconception that time off means less results. Many people are somewhat surprised to hear that improvements from running happen after the workout, not only when you run. As you age, taking enough time to recover can straight up make or break your weight loss journey,” says Rory Thomas.

The tricky thing can be knowing how many rest days to take and when to take them.

“Everyone’s different and how long it takes for your body to reboot depends entirely on where you’re at physically, so you should always seek personalized advice that takes your fitness level and age into account,” Rory adds.

Tip #3: You can only get so much out of your body, but if you treat it properly, you’ll definitely get the most out of it – whether you’re looking to slim down or just feel healthier. Guesswork leaves room for error, and errors will keep you on the sideline. With professional guidance that focuses on you, you’ll understand how your body works and know exactly what to do to achieve maximum results in the least amount of time.

Harness the Power of Running to Stay Fit And Healthy in Your 30s

With numerous physical and mental health benefits, running is an excellent way for over 30s to get fit and toned, boost their self-confidence, and regain that youthful energy from back in the day.

But we’re all different, and what’s right for others might not be suitable for you. So taking the right approach is important if you want to reap the most rewards.

Think of it like this: if there was just one training plan for all, it’d be similar to having one-size-fits-all clothing. But there’s only one you – with your unique goals, needs, and wants.

As you age, your needs, goals, and fitness level also change, and to achieve maximum results, your running plan needs to reflect that.

Thankfully, science and technology have progressed a lot over the past few years, giving us amazing tools like Joggo. It comes with a personalized running plan, that covers everything from training and nutrition tips to injury and recovery programs for outstanding results.

And because it’s crafted by expert running coaches, it’s one of the best and easiest steps you can take to lose weight and keep it off for good.

Here are some people over 30 who already tried Joggo and achieved amazing results:

- Everly, 35

“I love this program!! Easy to follow, great results. I’m super happy!”

– Everly, 35

- Sarah, 33

“Great plan! I love to run so what better way is there to lose weight and get in shape?! Even the meals/snacks are planned out to help you reach your specific goals!”

– Sarah, 33

- Kate, 32

“By far my favorite program! I love the warm-up/cool-down exercises and the optional exercises as well as the educational articles. Very well done and…it works!”

– Kate, 32

Take a 60-second quiz and find out how much weight you can lose in 28 days following a personalized running plan


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