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How to Begin Running at 50 to Improve Physical Health

Running in your 50s 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 50s.

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

#1: Get a Running Plan Designed For You

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 50s.

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 everyone 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.”

#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 50 – 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.

#2: Running in your 50s 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 50, 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 fewer 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.

#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.

Read This if You’re Over 50

Time doesn’t stop for anybody, and with age, your body will undergo many changes. But you can take control and successfully lose weight when you’re over 50.  

We’re all different, and what’s right for others might not be suitable for you. 

Sticking to the right diet and exercise regimen when you turn 50 is imperative for a couple of reasons:

  • One, you’ll boost longevity and reduce the risk of age-related diseases.
  • Two, once you turn 50, you lose up to 1% muscle every year. Running can prevent this muscle loss and delay (or even prevent) cognitive decline.
  • Three, running can help in lowering depression and boosting your mood, so it’s very beneficial for your mental health as well.

Harness the Power of Running to Stay Fit And Healthy in Your 50s

With numerous physical and mental health benefits, running is an excellent way for over 50s to get fit and toned, boost their self-confidence, and regain that youthful energy from back in the day.

Your best running plan is one that is completely unique to you. A tailor-made running program can target your individual needs and help you meet your goals more quickly and effectively. 

While you can find many exercise ideas and plans online, in magazines, or in books, the best exercise program is developed and designed for you. 

We all have our own quirks, history, and skills that make our running experience unique and individual. Managing an old injury or a chronic illness brings about particular challenges that you need to consider while running. 

Whatever your individual characteristics or needs are, a personalized plan can work with you to meet and help you exceed your goals.

Speaking of goals, a personal running plan can help you reach yours more quickly. With an expertly designed running program targeting your unique strengths (and weaknesses), you will work the areas you need to improve with more focus. 

Unfortunately, personal training can be expensive. Hiring a personal running coach can cost anywhere from $35 an hour to more than $100, depending on where you live and your trainer’s experience. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738891/

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. No need to hire an expensive personal trainer to get an individualized running plan. 

All Joggo users need to do is complete a simple, free 1-minute quiz to get the running plan and detailed instructions tailored to their needs, activity level, and goals.

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

Results may vary due to personal features.



  1. Well said, Very informative

  2. Great plan !

  3. I am happy to learn about this plan

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