You did it as a kid without thinking. You just took off across the yard, chased your friends, ran for the sheer joy of it. It was effortless—and honestly, it was pretty fun.
Then life happened. Work, family, responsibilities, decades of being “busy.” Maybe a few aches showed up. Maybe the idea of exercise became something serious instead of something joyful. But eventually you decide: I’m going to start running again. And it seems simple, right? Lace up, head out the door, take off down the street or onto a trail.
Is This Real?
Except… maybe now it’s a little slower. Maybe you’re not exactly gliding. Maybe you need to—gasp—alternate walking with running. And then some other runner comes cruising by, smooth and fast, and you think, “Now that’s a real runner. That’s what I’m working toward.”
Sometimes that’s motivating. Sometimes, for newer or older runners, it’s discouraging: I’m never going to run like that again. Or maybe you’re mid–walking break and feel a little embarrassed.
Going For It
But you keep at it. You get stronger. You take fewer walk breaks. You start noticing the fancy shoes with the giant foam stacks and the watches that look like mission control. You hear people talk about marathons, BQs, age-group records, and those Abbott World Marathon Majors stars.
And then somebody convinces you to join Strava, where normal-looking humans are apparently out there running 40-mile weeks and crushing monster workouts before breakfast.
Here’s the truth: you don’t need any of that. That isn’t what defines you as a “runner.”
Not the races, not the watches, not the super shoes, not the selfies, not the social media uploads, not the mile splits, not the comparison game. You don’t even need to run the whole time.
At our age, (and, really, any age) the magic is wonderfully simple. There’s only one thing you need to do to be a real runner:
Get on your feet and start running.
Your pace doesn’t matter. Your walk breaks don’t matter. Your age absolutely doesn’t matter. If you’re out there moving forward—consistently, joyfully, at whatever speed works for your body—you’re already a real runner.
If you haven’t been running in a while, or just for the first time.
Starting to run after 60 can feel intimidating, especially if you’ve never thought of yourself as a “runner.” The good news is that you don’t have to become a runner overnight. You just have to start moving in that direction.
This post will give you some helpful tips and, I hope, encouragement.
(This information is broadly applicable and relevant, but the consequences are firmly significant for us over 60. We have decades of health and fitness history behind us, plus the realities of recovery challenges as we get older.)
First of all, don’t get all up in your head about it. Whether you haven’t been running in five years, 15 years, or even ever, that doesn’t mean you can’t get going and get started.
Believe in Yourself
The key here is not to listen to the negative voices in your head telling you “you’re too old for this,”“it’s too late,” or “you’ll just embarrass yourself.” Those voices are lying to you. You can start any kind of physical activity — including running — at any point in your life. You just need to honestly evaluate where you are, your relative health, and accept that it’s going to take a little time. But that sort of thing is just part of life over 60, right?
To help set the mood, here are a few inspirational quotes for you:
“The secret of getting ahead is getting started.” — Mark Twain
“The way to get started is to quit talking and begin doing.” — Walt Disney
“A journey of a thousand miles begins with a single step.” — Lao Tzu
See the common theme? Yeah, me too. Just get started.
Step 1: Redefine What Running Means
Here’s a wonderful thing about running: not only is it not complicated, but it really doesn’t require much of an investment to get going. I mean, it’s not like you’re getting into pole vaulting or something — I bet those poles cost a bundle. (We can talk about running-gear obsession in another post, lol.)
Running does not have to be fast or continuous to count. A slow jog for 20 seconds followed by a walk is running. The goal is not speed — it’s gradual adaptation.
Step 2: Get Decent Running Shoes
All you really need is some comfortable clothing you can move in and a pair of appropriate running shoes. Now, I have to admit the running shoe part is pretty important. A good pair of running shoes will keep you comfortable and help protect you from injury on a variety of surfaces. There are all sorts of shoes for different biomechanics and different kinds of running, but that’s getting ahead of things.
Pretty much any running-focused store can help you get into an inexpensive pair of all-around running shoes for recreational running.
Simply find a decent running store and ask for help picking out shoes. Be very clear with the nice person helping you that you’re getting back into running and tell them about your particular health situation. They will be super excited to help you get back to running. Trust me!
You can decide about trail shoes, racing shoes, spikes, carbon plates, heel drop, funky laces, and whatever else once you get going.
So don’t get stressed about this one. Find a decent pair. Don’t pay a ton of money. Lace up — and get going!
You can go down a deep, dark rabbit hole searching for advice online about how to get started, specifically. But you don’t need to overcomplicate this.
Step 3: Use a Run/Walk Approach
Start with:
5-minute walk warm-up
20–30 seconds of easy running
1–2 minutes of walking
Repeat for 15–20 minutes
Finish feeling like you could have done more.
Step 4: Run Every Other Day
Two or three days per week is enough. Your body adapts during recovery, not during the run itself.
Step 5: Ignore Pace Completely
Your pace is irrelevant right now. Effort and consistency are what matter.
The Real Goal
The real goal of the first month is not distance or time. It’s building the habit and staying injury-free.
If you do that, you’re already succeeding.
My 7 Tips To Help You Get Started Running After 60:
Take it easy. Start by walking, and maybe do a little walk/run.
Forget about the past. The running or training you did years ago is helpful to remember, but this is now. Take time to see where your body is today — and listen to it.
Don’t compare yourself to others. You’re you. Uniquely YOU.
Think of the long game. The goal is consistent movement. Maybe that’s all you need — or maybe you’ll build from there. For now, just start moving.
Be consistent. Start slow and short, build gradually, and keep at it. That being said…
Don’t overdo it. The first time out, do less than you think you can or want to do. Pay attention to soreness and resist pushing through it. Recovery from new activity takes time. Your body will adjust if you give it the chance.
ALWAYS check in with a health professional. They’re on your side and can tell you if there are any special considerations you need to keep in mind.
