“I started running at 40 and this advice has helped me achieve my goals”

POV: You’re sitting on the couch, staring at the perfect first day of summer, wishing you could walk around the neighborhood instead of doing downward dog in a dark, sweaty yoga studio. But a ride doesn’t look like it in the cards.

Maybe it’s because you’ve never identified as a runner or maybe you used to squeeze miles back into your teens, 20s and 30s but you took a few (okay, many) years off. Sound familiar? Then you’ve come to the right place, because this running program is right for you.

It’s no secret that starting your running journey as an adult can be a little overwhelming, especially as you get older. But if you’re a running novice looking to hit the trailsor an experienced vet ready to go back, your racing trip is ready when you are.

At this stage in my life, running is definitely a key part of my overall sense of well-being, she says Marybeth Cale, a 48-year-old mother of two and life coach who started running in her early 40s and now averages three to five miles per run. The runner’s high goes far beyond the release of feel-good hormones.”

Meet the experts: Paizley LonginusCPT, CSCS, is a certified personal trainer and running coach at STRIDE Fitness. Jeff Cunningham is a certified running coach for Naked performance nutrition workout app.

First, know that this plan was created to help you get into a new routine. When you’re over 40, your body may move a little differently than it did in your 20s or 30s. So, there are a few keys to success: Stick to a solid routine, make changes when needed, take small breaks, and slowly increase your workout length if you want to reach your goals, she says. Paizley LonginusCPT, CSCS, certified personal trainer and running coach at STRIDE Fitness. It’s also important to add strength training to continue building those rediscovered lower body muscles.

Now, read on to empower advice from real women over 40 who’ve developed consistent running routines and a serious love for the activity.

Identify your motivation and set a goal.

Positivity and optimism go a long way when you get back into the swing of things, Logino says. Don’t despise yourself or feel guilty about working out, and remember we do it because we love our bodies and what they do, not because we’re punishing ourselves, he adds.

Next, identify your short- and long-term goals and set the tone for yours training plan. We don’t have an expiration date, so don’t try to rush things, she says Jeff Cunninghama certified running coach for Naked performance nutrition workout app. Give yourself the grace, take it slow, and take a patient approach.

Life is busy, but committing to running and adding an extra hour to your time isn’t selfish or self-indulgent, remember. Self-care is healthcare, and exercise fits the bill.”

YOUR FOUR WEEK RUNNING GUIDE

Alison Walsh, 46, mother of two, just returned to running this year and is training for the 2023 NYC Marathon. What works for me is accountability and I need to have an end goal in mind to stay focused, says Walsh. I haven’t been kind to my body during Covid, and now it’s time to get back to my fitness routine… I can’t wait for both of my sons to see me cross the finish line in 2023.

Start small.

Try to take it one mile at a time and keep it manageable.

I’ve taken some beautiful avenues that inspire and set small attainable goals, Cale says. Start with just one mile, then build it up to 1.5, then two, and keep going until you hit your sweet spot where you really enjoy the experience and feel invigorated afterwards.

For Walsh, running is an outlet, and 30 minutes is enough to give her “that quiet time I want and need to stay sane.”

Invest in running shoes and killer clothing.

There’s nothing more motivating before a daunting workout than a nice workout set and some great new shoes. Choose the best sneakers for your foot and your fit preferences, and make sure the daily trainer is comfortable and designed to withstand the volume of racing you expect to do, says Cunningham. Most larger metropolitan areas have several specialty running stores, so consult the knowledgeable staff at these stores and they can guide you in purchasing the right shoe for you. Just look at replace running shoes once every 350-400 miles, because worn shoes increase the chance of injury.

Cale says he uses new sneakers for motivation. I track it all with the Nike Run Club which keeps me motivated as I watch my total mileage increase with each run and when I hit a certain number of miles, I get a new pair of colorful trainers, which is my favorite shopping to do.

Similarly, Longinus advises investing in running socks to avoid blisters, a comfortable sports bra to keep you supportedand if you’re racing outside, dress brightly to stay visible.

Prioritize cross training and honor your recovery.

You might think the more you run, the faster you’ll improve, but that can actually lead to injury and exhaustion, says Cunningham. Turn the volume up to a manageable level before loading yourself into fast, intense workouts, he says.

And as you gradually build that cardio endurance, don’t forget to add cross training and recovery days to your weekly workouts. A 30- to 45-minute session on the elliptical or pool swim laps once or twice a week provides a tremendous stress-free aerobic boost to connective tissue and bones, says Cunningham. Elongation and foam rolling Post-run is also recommended, so you target your hamstrings, quads, glutes, and calves.

Yoga is also a great option for improving flexibility, strength, and stress relief, she adds. You can try out some of our favorite yoga apps here, if you need some inspo.

Ready to hit the track and start your journey? Head over to our running training guide to get started on day one of your plan to get back to running.