How to Begin Running at 50 to Improve Physical Health

For the first time ever… Health Insider’s personal trainer Laura shares her most immediate tips to lose weight, get stronger, and improve your overall health. Perfect for beginner runners over 50.

What would it mean for you to have that dream tight body you’ve always wanted?

Feeling healthy and youthful inside out? 

How about suddenly having the energy to power through all the simple tasks that may look difficult today?

To help you achieve that, we asked Laura our readers’ most common questions about running after 50. Follow her expert recommendations to get a firm, slim body and bring back the energy you once had in your 20s.

“First things first. Laura, is running safe for me after 50?”

Happy fit woman

I get this question a lot.

Yes, running after 50 is absolutely safe. But there’s a catch.

We’re not 20 anymore.

When we get older, our bodies lose flexibility and balance, which makes us more prone to injuries. Our energy levels go down, decreasing our endurance and stamina. Plus, our metabolism slows down, and losing weight becomes a little harder than before.

But that doesn’t mean that running is not a safe option for you. You just have to make smarter choices.

Running in your 50s is actually a highly effective way to keep your heart healthy, lose weight, stay fit and strong as you grow older.

In fact, it can even increase your lifespan (yup, with each hour you exercise, you may prolong your life by full 2 hours!).

I’ve personally worked with people who were 50, 60, and yes, even 70. The tips I’ll share with you below work well at any age.

Consider this.

If thousands of people already started running after 50, why not you too? Once you finish reading this, you’ll know exactly how to get started – and how to make it completely effortless and safe.

I know you might be skeptical right now, and you might think you’re too old or that the better part of your life is over, but trust me.

The better part of your life is just beginning… Let’s get started!

“What running plan will help me lose weight and improve my overall health?”

Let’s get one thing out of the way.

With a bit of research on Google, you’ll find endless running plan options with tips on how to make it work for you.

Many people pick a random plan, then try to get started on their own.

But this is a dangerous mistake.

Time and time again, I see my clients fall for one-size-fits-all running plans only to come back injured.

Please remember – generic training plans don’t take your needs into account and may push you too hard from the start.

If you’re a beginner runner looking to lose weight, but your plan isn’t tailored to your fitness level, you’ll feel miserable the entire time and most likely give up.

I mean, who wouldn’t? No one likes to suffer.

I can’t stress this enough – for lasting, reliable, and easy weight loss, I always recommend a personalized running plan.

Professional trainers personalize everything for you based on your fitness level, daily schedule, age, weight, and other health factors.

Sticking to a personalized running plan consistently is much easier than most people realize. Everything’s done for you, and YOU are the one dictating the rules.

You get to decide how often and when you’d like to run because your plan is built to fit your lifestyle and schedule.

Your workout intensity is also tailored to your fitness level, meaning that you don’t have to grind yourself hard to see visible results.

It also adapts to you with time, so you can build up your endurance safely – and easily – while getting maximum weight loss results.

Why struggle more than you need to? Succeeding can be much easier with personalized help and guidance that works for you instead of against you.

“What if I don’t always have the motivation and willpower to stay consistent and follow through?”

I’m a personal trainer, so you’ll be surprised to hear my answer.

If you’re reading this, you’ve probably tried a number of diets or workouts to either lose weight or become healthier. But they all failed, didn’t they?

Now, you think you lack motivation, discipline, willpower, or accountability to stick with anything consistently.

Rest assured, it’s not your fault. You see, the fitness industry has been misleading you for years.

Most training plans tell you that to lose weight and get healthier, you need to exercise 4–5 days a week for at least an hour. According to them, you should “just” get out and do it, stay motivated no matter what, and never give up.

But for most of us, that’s incredibly far from reality.

Plans change and life gets in the way. So trying to meet these unrealistic standards will only set you up for failure.

Trust me, you don’t HAVE to grind yourself hard to achieve results. And if you’ve tried and failed before, it was never about willpower or motivation.

It’s all about having the right plan in place. And by right, I mean right for YOU.

For those who are just starting out, I always suggest going slow and building up gradually.

Start with easy, attainable goals to build up success. For example, alternate between jogging and walking first – without any expectations.

Breaking down your runs into smaller chunks will make it more manageable and allow you to stay more consistent. And there’s nothing more motivating than that sweet sense of accomplishment.

Also, I don’t mean to sound repetitive, but to give yourself the best chance of success, consider a personalized running plan that allows flexibility and adapts to your needs.

You’ll take all the guesswork out and know exactly what to do to reach your goals.

“So how often should I run to stay in good health?”

Woman doing workout

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 become healthier overall.

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.

When you hit 50, your muscles take a little longer to recover. That’s a natural part of aging.

So, to avoid injury and achieve sustainable results, you need to give your body time to adjust.

I’d say, running at least twice a week is a good start for any beginner.

Remember, it’s all about training smarter, not harder. We’re often told that we should always do more. But if that gets in the way of you doing anything at all, then it’s no use to you, right?

Many people are somewhat surprised to hear that rest days are just as crucial for making progress and reaching your goals.

The tricky part can be knowing how many days to run and how many days to rest.

Remember, everyone’s different and how long it takes for your body to recover depends entirely on where you’re at physically. You should always seek personalized advice that takes your fitness level and age into account.

Guesswork leaves room for error, and errors will keep you on the sideline. Please, don’t risk injury.

Seek professional guidance that focuses on you. That way, you’ll understand exactly how your body works and what to do to achieve maximum results in the least amount of time.

“If I start running today, what results can I expect?”

Everybody is different, and results vary.

I can’t be sure how much weight you’ll lose or how your health will improve unless I know your age, height, current fitness level, goals, health history, and more.

But whatever the goal, people who start Joggo’s personalized running plan achieve them at maximum speed.

I’ve seen it happen again and again, for men and women of every age.

I’ve had clients lose 10, 20, 30 pounds in no time.

Those who couldn’t run a mile without gasping for air now run for 30 minutes straight as if it’s nothing.

Their bodies are stronger, their energy is through the roof, they look and feel at least 20 years younger, and honestly, I’m just so proud of their progress.

And I know they’re proud of themselves, too. It’s a powerful feeling.

I can personally recommend Joggo because it’s easy to stick to and follow consistently.

Here are some benefits:

It’s a running plan that you can easily stick to and follow consistently

You get beginner-friendly running workouts tailored to your age, health, and fitness level. Once you build up your strength, the plan also changes with you. It’s basically like a personal fitness coach in your pocket – it keeps you focused and accountable with personalized training instructions.

It fits your schedule and lifestyle – not the other way around

You tell them what works best for you and they design a plan that best suits your needs, with plenty of room for flexibility. There’s also online support from professional running coaches whenever you need it. And tons of educational content on nutrition, health, and running in general.

It automatically tracks your progress – all in one place

You can track your runs, meals, calories automatically all in one place (they do everything for you!). You can see how far you’ve come, unlock new levels of achievement, and celebrate your victories to keep your motivation high.

There’s a convenient meal plan that does all the work for you

You get a balanced meal plan built to boost your running results – and nothing is off-limits. You don’t have to give up the foods you love and get to enjoy easy recipes that actually taste amazing (easy to prepare and simple ingredients).

The future you will be happy you started today, I promise.

You can get your own personalized running plan today and experience for yourself the amazing results that many of Joggo’s customers rave about.

Just like:

- Sarah, 53

“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, 53

- Everly, 55

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

– Everly, 55

- Kate, 52

“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, 52

Take a 60-second quiz and discover how much weight you can lose with a personalized running plan in the next 28 days

Results may vary due to personal features



  1. Well said, Very informative

  2. Great plan !

  3. I am happy to learn about this plan

  4. Interested

  5. I would like to get the plan so that I can start to build up program

  6. Very encouraging

  7. I am a runner.. but lately it’s hard for me to start. I am 52 and have rubbed 2 marathons and many 1/2 ones. How to start again and stay motivated??

  8. I am 73 years old

  9. Interested in running

  10. Just starting so it is a bit early to say. But I will continue.

  11. Stopped running about 8 yrs ago after running daily ( about 5km). My tempo was rather slow meaning someone powerwalking could probably keep up with me. I’m 63 and would love to get back to it.

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