How to start running at 40 - training plan and tips

If you're reading this, you're probably 40 years old and looking for information on how to start running. There is probably a very simple answer to that question, "Just put on your shoes, get outside, and run." Sounds simple. And maybe that's what you'll end up doing.

But as with anything related to running, there's a lot more to consider, especially so you don't quit again quickly after a week of running. So in the next few paragraphs I will try to do my best to write about jhow you should start running when you are "already" 40 years old. For this purpose I have put together a special training plan.

It doesn't matter who you were in the past. Maybe you were with sports years ago,maybe you even ran regularly and maybe you also weren't active at all. It doesn't matter at this point, because right now you are standing at the imaginary starting line and starting from 0.

Millions of people around the world are running regularly nowadays, regardless of age. Running, especially during the recent pandemic, has regained prominence, and nowadays an increasing number of people are joining the running community just after the age of 40 - each with their own unique reason and motivation.

Information overload and articles full of half-truths are also one of the reasons we in the editorial staff decided to write on this topic. How to start running and how to gradually reach the first running milestone from the very beginning, i.e. with continuous running for 30 minutes.

What do I need to run when I first start?

To be honest, you don't need that much to start running. You probably have everything you need in a closet somewhere. Yes, running shoes are more suited for running; that's why they're called running shoes, but to get started and get the desire to continue, almost any more comfortable sports shoe will do. If you don't have them, get any with the "running" label from your favourite brand - the only advice I can give here is that they should sit comfortably on your foot and you should feel good in them.

Don't bother with running clothes, running watches and other things. For starting out, any athletic clothing that you feel comfortable in will do. And for time and distance tracking, all you need is a mobile phone with the Strava app installed, which is free. If you already have a watch, all the better, of course. Trust me, that's for starters all you really need.

Jak začít běhat po 40 - jak na to?

My first advice to those who want to start running after 40 would be to adopt a more brisk walk before starting to run, or to start with Indian running, i.e. a combination of walking and running. In the beginning, it is important to focus on the total time spent in the activity - whether it is walking or an easy  run.

Your priority is to gradually build up your body's ability to run for a full 30 minutes straight through a combination of free walking and very light running.

If you do this with me, you will follow an 8 week structured plan. The first three weeks you will do just walking and from the fourth week we will include light running. In the training you will find walking and jogging. By walking I mean a brisker walk, not a Sunday walk after lunch. Jogging is very free running.These runs should be faster than brisk walking, but still within your comfort zone - i.e., you shouldn't be significantly out of breath, you shouldn't be in pain.

But the most important thing is not the individual workouts at the beginning, you can do those with ease. The hardest part is finding the right motivation and building a strong habit that will help you in the later stages of your training plan. Above all, though, our goal is to make running fun and get you looking forward to every workout.

Training plan: start running at 40

Well done, you did it! You are now capable of running continuously for 30 minutes. Running continuously for 30 minutes is considered the first major milestone in the running journey of anyone starting out. The second milestone is 5 kilometers.

If you managed to run 5 km already in those 30 minutes, then accept my congratulations! You can start thinking about how to run 10 K. If not, don't worry about it. You don't have to worry about speed all the time at this point. Rather, at this point, I hope you've found a liking in running during your 8 weeks. If you have, accept my challenge come try a training session during which I will prepare you for your first 5k! 

In case you need a more personalised plan or further running related advice, don't hesitate and contact through my page.