If you’re an older adult looking to get into running, you should understand some safety tips first. This includes letting your doctor know, warming up and cooling down, taking breaks, and having proper shoes and form.
Running is a unique sport as it requires very little equipment — all you need is a supportive pair of running shoes. Other supplies, such as trackers, heart rate monitors, and water pouches, are totally optional.
It’s also a great form of cardio exercise, which can help boost heart health.
But safety precautions and safety tips should not be optional, especially if you’re an older adult.
It’s important to understand that running is more than just left foot, right foot. It requires proper form to help reduce the chance of injury.
Proper running form
- Keep your head up and hold your gaze about 30 to 40 feet in front of you.
- Maintain a slight forward lean from the ankles, not the waist or hips.
- Relax your jaw, neck, and shoulders, and keep your hands relaxed and wrists loose.
- Bend your elbows about 90º and keep them close to your sides, moving them forward and backward only.
- Align your foot and knee with each strike (your foot should be under your knee).
- Strike with your mid-foot.
- Don’t raise your knees too high, and keep your strides shorter.
- Avoid pounding your feet.
Below, we share some tips to help you get started with running as an older adult.
Get it cleared with your doctor first
Before you start a new fitness routine, be sure to check with your doctor first. This will ensure that you can practice running safely and not potentially worsen existing conditions, if you have any.
Running may not be suitable for people who take certain medications or those with health conditions that affect their:
- joints
- heart
- lungs
- feet
Find a comfortable pair of running shoes
Running can be hard on your knees and feet. This is why it’s important to find shoes that absorb some of the shock and help protect your joints and bones.
Your options are pretty much endless, but every shoe is a little different. A well-fitting shoe:
- has arch support
- has thicker soles
- won’t rub against your ankles
- won’t pinch your toes
We suggest trying on any you’re considering and wearing them around the house before taking them for a spin.
Eat before and after
It’s generally recommended to avoid running on an empty stomach, so make sure you fuel up with a small snack ahead of time.
Once you finish your run, be sure to also eat a post-workout meal to support muscle recovery.
Take time to stretch beforehand
Right before you take off, you should start by engaging in dynamic stretches.
These help warm up your muscles and prepare them for exercise. Dynamic stretching can also help prevent potential:
- sprains
- strains
- other injuries
Slowly build your way up to a run
If you’re new to running or exercise, you should start by brisk walking for a couple weeks. You can add short bursts of running during some of these walks.
This can help your body build more muscle and prepare it for running.
Once you get more comfortable, choose a running pace that’s sustainable for you, whether it’s a more leisurely jog or a faster run.
How long you should spend preparing to run will vary based on the individual. You might consider speaking with a doctor or personal trainer about the right plan for you.
Take breaks when you need them
Pushing yourself can be good, but not when you’re pushing yourself too far beyond your limits. Doing so may result in injury.
Remember to take breaks whenever you feel tired. After catching your breath for a few minutes, you can start running again.
Stop and seek medical attention right away if you experience:
Cool down afterward
Just as it’s important to warm up, it’s also crucial to cool down.
After your run, dedicate some time to do gentle stretches. These can help return your heart rate to its resting rate.
During this cool-down period, also remember to drink water. You lose water content as you sweat, so you’ll need to replenish it to avoid dehydration.
Let your body rest
Even with dynamic stretches, you should expect to be a little sore after your first run and subsequent runs. Soreness might cause tight muscles, whereas an injury may impact your ability to run.
Soreness occurs because working out creates tiny tears in your muscles. Rest days are important so your muscles and body can heal and repair these tears. They can also help prevent injury from overuse.
It’s up to you when you decide to take your rest days, but remember to take them! You can choose the same days every week or vary them based on how you feel.
Other running tips for older adults
- Know what your limit is.
- Never ignore pain or injury.
- If you run outdoors, make sure to wear sun-protective (e.g., sunglasses, hat, sunscreen) and reflective gear, especially if you run at night.
- Avoid running in the rain or on slick surfaces where a fall could be easy.
- Run on softer surfaces, such as trails, grass, or a track, when possible.
- Set a goal to help you improve and track your runs to view your progress.
- Work on your balance and core strength, too, which support proper running form.
- Remember that proper socks (not just shoes) can make all the difference.
- Bring a friend or loved one to make it a social experience.
If you’re an older adult looking to get into running, take some precautions and follow these tips to help avoid injury.
You should first get clearance to run from your doctor, as people with certain health conditions may be advised to avoid running and stick with other forms of cardio.
Slowly build your way up to a run. Remember to start with a warm-up, end with a cool-down, and take breaks. You can get started today as long as you have a good pair of sneakers.
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