I started running for the first time at age 50 - here's how it went

Anyone who's picked up running from scratch will tell you that starting as a beginner is more than just putting one foot in front of the other, as some would have us believe. Here, writer Samantha Priestley reveals what it took for her to start running at age 50, the tips she'd offer to others looking to do the same, and the common mistakes to avoid.

We all know someone, probably more than one person, who’s passionate about running. We see them pulling on their favourite running shoes at unsociable hours, running down the street and along muddy trails, striding with confidence. But at the age of 50, I hadn’t run a single step since school. 

I was never a sporty child, and I struggled to motivate myself to exercise throughout adult life. When I turned 50, I knew I had to make a change. Menopause symptoms hit, and I suddenly started to experience achy muscles and painful knees. I was getting neck and back pain from not moving enough, and with osteoporosis running in my family, I realised I couldn’t go on like this. 

It was my partner who first suggested we try using a running app together. He knew I didn’t see myself as someone who exercised, and I struggled with motivation, so by doing it together, I was more likely to stick to it. 10 months later, and I'm proud of making it this far. I've just started running 30 minutes a day, and as someone who had never exercised previously, becoming someone who runs is a real turnaround for me.

How to start running as a beginner

1. Invest in a good pair of running shoes

Before I even walked out the door, I invested in a good pair of running shoes - the best I could find. As I was 50 and struggling with achy ankles, I knew it was important to have good support.

A gait test at a specialist running store is the best place to go if you're completely new to running and unsure what to buy. These tests analyse your running style and how your foot falls to determine what would be best for you. For example, if your foot turns in slightly, you may want a shoe designed for overpronation.

Lewis Moses, a former international athlete, turned head coach at RunThrough, also suggests checking out popular running shoes online. "Search online and on YouTube for those that have good reviews," he suggests.

"Don't skimp on your running trainers," he adds. "See them as an investment in yourself."

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2. Don't do too much, too soon

"You wouldn't go into a gym and pick up the heaviest weight straight away, so don't fall into this trap when running," says Lewis. "Shorter runs to start will help you not overdo things and will help you get used to the trainers and kit you're wearing for the first time."

If you do plan on running for longer, he suggests breaking up the session into running and walking intervals, which is sometimes known as Jeffing. "The run/walk method is a great way to build up your volume without having to run continuously," says the coach. "Personally, I think a 10 to 15-minute run is more than enough to get started."

3. Cross train with other forms of exercise

I was a few weeks into my running regimen before I began introducing other forms of exercise. Once I did, I saw a huge change in my fitness. I already loved yoga, but I also started doing resistance training around the same time. After about six months, I really felt the benefits both on my runs and in my daily life.

Of course, this might have a lot to do with my age and the fact that I'd never done any training like this before, but I saw my progress really quickly - particularly when it came to working with kettlebells. I found that these used more of my muscles than probably any other exercise over these weeks, and although I couldn't lift them very high to begin with, I can now snatch and lift over my head. 

My fitness levels skyrocketed. My runs felt faster, and I was more confident on the move - but Lewis points out the other significant benefit of training like this: staying injury-free. "Strength and conditioning play a huge part in injury prevention, so look to include some of this in your plan. If you’re not used to this, build this in gradually and don’t do too much too soon. The key muscle groups to condition are the calves, quads, glutes, hamstrings, and your core/trunk area," he says.

4. Don't forget to warm up and cool down

I wasn’t used to exercising, so the warming up and cooling down part of the process was vital for me - and quite surprising. I was familiar with the idea of stretching after exercising, but I didn’t realise how my muscles would seize up and cramp if I didn’t take this seriously and do it properly. Sure, my muscles still ached a lot when I was learning how to start running as a beginner, but stretching for a good 5 minutes after my workout really helped.

I found the warming-up process the easiest part of the drill, especially if I'd already been moving around earlier in the day. 

“If you head out for a run after walking the dog or playing with the kids, that will mean your muscles are warm and your joints lubricated," explains Mollie Millington, an AFAA personal trainer. "Another option is to start your run more slowly for the first five minutes, then settle into your normal pace. A few minutes of stretching when you’re done will help avoid muscle soreness and leave you feeling great the next day.”

4. Get a running buddy

I can’t overstate how much having someone to run with helped me in those early days. I was lucky - my partner wanted to go through the process of learning how to start running with me, so we could encourage each other. Without someone else there, I’m sure I would have skipped days and found it much easier to slack off.

This is something Lewis recommends, too. "Even better if you can find someone who is on a similar journey to you. They can become an accountability partner, and you can enjoy training and building up together."

Alternatively, if you don’t know anyone who wants to run with you, join a running club. Clubs are so motivating, and you can make friends along the way. A running club will also help you get out into parts of your local area you might not go on your own. You'll also have safety in numbers if you want to run outside of daylight hours. 

5. Download an app

I found the NHS Couch to 5k program really useful. It starts gently, increasing your distances each week to work up to a 5km distance. I was used to walking 30 minutes a day, but looking down the weeks and seeing that my goal was to run for 30 minutes could have been daunting if I didn’t take it one small step at a time. 

Naturally, there were times when I thought I wouldn't be able to make the next transition, but I always did, and these small achievements helped spur me on and gave me a lot of confidence to keep moving. 

Having a plan can also help you set goals for your running, which Lewis says is helpful to keep up momentum. "I like to think of the goal as the destination, and then the training becomes the map of how you’re going to get there," he says. "Goals can be motivating, but they can also help stop you from getting carried away too soon. It’s nice to have short-term, medium-term and long-term goals. If the long-term goal is to run 5km, could you build up to 2km in the short term? Don’t forget to put some timeframes on these goals."

How long should you run for as a beginner? 

When I first started running as a beginner, I actually began with walking interspersed with a run for just 60 seconds at a time. Then I'd increase to 2 minutes, to 5 minutes, and to 10 minutes. After a couple of months, I ran for 30 minutes straight. 

For me, it was important not to focus on the distance I was running or how long I was running for at all. It was more about building up my endurance with some slower runs and faster sessions (also known as 80/20 running) and showing up to put in the effort. This is where it all paid off in the end, as I felt a great sense of achievement being able to do what I was doing. Although I did push myself, I was always conscious of not going too far with it.

"I wouldn’t rush into things. You can always progress things as you go, but trying to do too much and not achieving these targets can be demotivating," says Lewis. "Set yourself some realistic targets. 10 minutes, for example, and don’t be afraid to break that down into run/walk. For example, run for one minute and walk for one min for a total of 10 minutes."

How often should you run as a beginner?

Doing too much too soon also means running too often. "If you haven't run at all, then one to two times per week is sufficient. The body needs to slowly adapt to the increased loading, which running will provide. The key is that the body also has time to recover and adapt to this load," says Lewis.

"Stress + Rest = growth," he explains. "The stress comes from the training stress, the rest comes from recovering properly. For me, the most important aspects of recovery are sleep and a healthy, balanced diet, which has enough fuel in there to meet the demands of exercise."