The short answer
Start slower.Stay there a while.
Most new runners who get hurt just went too fast. Your lungs catch up in a few weeks. Your knees and ankles need longer.
How to start
- 1
Walk first
Start with a 20 to 30 minute walk. Once that's easy, jog a minute, walk two, repeat. Jog a little more each week. The walk breaks are the plan.
- 2
Go slow enough to talk
If you can't say a full sentence, slow down. Going hard every run just leaves you sore and sitting out.
- 3
Get your legs strong
Squats, lunges and calf raises twice a week get your legs and hips ready for the pounding.
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- Run 3 days a week
- Rest between runs
- Get fitted for shoes
- Warm up with a walk
Sore is normal. Sharp pain isn't. If something hurts and doesn't go away, stop and get it looked at.
Slow is how you stay in it. Fast is how you end up on the couch with ice on your knee.
You're not too old for this. You just have to be smarter than you were at 20.
Quick questions
Am I too old to start running?
How long until I can run without stopping?
Try it first
Your first session is free. We'll build the leg strength that makes running feel easier, in a private studio.
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