How to Start Running at 50 and Overweight

How to Start Running at 50 and Overweight

Running is a great way to improve physical and mental health at any age. There’s no age limit on becoming a runner.

If you are trying to find a detailed answer to the question “how to start running at 50 and overweight?”, this article is for you. If you are older than 50 and overweight, you can start running regardless of your purpose. All you need is the proper training program and stick to the right tips. However, it might take some time for an overweight runner to stumble initially but eventually make it to the finish line.

In a previous article, we went through the general tips on how to start running when overweight. On the other hand, if you are over 50 and overweight and want to start running, you will need specialized tips and recommendations to help you have a comfortable and hustle-free running experience. Therefore, this article will give an in-depth guide on how to start running at 50 and overweight.

6 Wrong Ideas About Start Running at 50 and Overweight

Before reading the pros of running and the tips on how to start running at 50 and overweight,
we will tell you some wrong ideas that you should change to enjoy better health:

It’s too late to start running: You will always have time to start as your body will benefit from any exercise. Running will positively affect your whole body, giving you more power and concentration.

I should stop running because of my age:  Age isn’t an obstacle for anyone to start running as running at 50 will protect your heart and mind from many diseases but sitting with nothing to do will be the worst choice.

Walking will be enough for me: We all agree that walking is an excellent option with many benefits. But we believe that running is much better. You can switch between running and walking as each of them will give you unique benefits. Walking will make you more flexible, and running will make your heart work much better.

I can’t run because of my arthritis: Arthritis is an age-related disease, a lot of people have arthritis and it doesn’t prevent them from exercising and running. All you need is to ask your health coach or doctor before you start running.

I should avoid the pain of running: If you want to be in better health condition, you should bear the normal pain that results from the training as working on your body and muscles at any age will make you stronger.

7 Pros Of Running After Fifty

Before asking how to start running at 50 and overweight, you should know the effect and the importance of running on your health:

  • Running is a great and straightforward sport that helps you lose excess body fat.
  • Many research affirms the importance of running after age 50 as it is the best way to keep your mental health.
  • Running is good as it protects you from many diseases. For example, it will protect your heart from coronary artery disease that may lead to your death.
  • An Australian researcher said that running positively affects the health of the body and mind.
  • Running at 50 and overweight will help you decrease the possibility of illness with common age diseases such as diabetes or type 2, cancer, etc.
  • Running improves circulation activity as it helps your body move the oxygen and blood to all the cells.
  • Start running at 50, and being overweight will prevent you from Alzheimer’s.
  • After one month of practicing, your nerves will be much better than before.
  • Running daily for 10 minutes will reduce the possibility of depression after the age of 50.

Running at 50

12 Advice Before You Start Running at 50 and Overweight

Before starting running at 50 and overweight, you should consider this advice:

  • Start running for 10 minutes only, then gradually increase the training time.
  • Your running program must meet your health condition as not all people at age 50 have the same health condition.
  • Don’t practice after eating; wait at least 3-5 hours.
  • Using the proper running clothes and shoes will help you in practice.
  • It would help if you visited a doctor before starting any exercise program. The doctor will tell you your current fitness level and help you choose the proper routine that fits your age and condition.
  • Proper warming up and cooling down is important.
  • Watch your pulse periodically to prevent yourself from any sudden increase or decrease in your pulse rate.
  • Drink a lot of water before and after training.
  • Don’t practice on hot days, precisely in the middle of the day.
  • When running, it’s essential to pay attention to your stretching. A lack of flexibility may impede recovery after and between training sessions.
  • Another thing to remember when running after 50 is that your body might need more time than before to recover from workouts. A slow start is often the best way to ease back into exercise gradually. This will help prevent injuries and allow your body enough time to rebuild muscles and energy stores.
  • It is important to remember that running can be addictive. Once you start, it may be hard to stop! As with anything in life, moderation is key. Don’t overdo it, and mix up your workouts to avoid burnout.

How to Start Running at 50 and Overweight

I’m not going to assume your fitness level, but given that you’re reading this, I’m going to assume you’re a novice who is thinking about running. Suppose you’re considering starting a new fitness regime. In that case, I recommend starting at the beginning and getting rid of any ego, as the ego is the leading cause of injuries and people quitting.

The most important thing to do before running is to set realistic goals. Having a goal in mind was and still is the one thing that kept me motivated as a runner. For example, If your primary target is to lose weight, set an amount of extra weight to lose every week.

So, where do we begin? I began off by simply walking. I spent much of my time out in the countryside. The beauty of this is that the terrain is varied, and it’s a fantastic workout, not to mention that you get to see some beautiful scenery along the route, which is good for both the mind and the spirit.

A couple of weeks later, start incorporating a little jogging into your walking routine. Nothing too strenuous, just enough to raise your heart rate and acclimate your body to a slightly different movement pattern than walking.

If you get the chance, try something like this.

  1. Begin with a 10-minute warm-up at a comfortable walking pace.
  2. For another 10 minutes, gradually increase your walking speed to a moderate pace.
  3. Add 30 seconds to a minute of jogging over the following 10 minutes, then 1 minute at a walking pace.
  4. Then, walk for 10 minutes at a leisurely pace to cool down.

Increase the length or distance of your walking routine over the coming weeks until you feel comfortable jogging more. It won’t take long for you to see the difference.

Benefits of Start Running at the Age of 50

We can’t confine the benefits of running at the age of 50, but we will tell you the best health benefits of running, which include the following:

More balance

When you get older, your movement will be much harder, and you may fall a lot, or you will be more susceptible to fractures. So running will help your body be more balanced, and your bones will be stronger so you won’t fall and won’t break easily.

Healthy mind

“A sound mind in a sound body” is a worldwide famous quote as it emphasizes the importance of caring about our health despite how older we are like age doesn’t matter. So if you are at the age of 50s, you should exercise and run daily to avoid common old age diseases such as Alzheimer’s or dementia.

More powerful

Doing nothing will make you lazy, and you will feel exhausted most of the time. On the other hand, running or exercising will make you more powerful as it improves the secretion of happiness hormones that make you happy. In addition, you will feel less nervous. As a result, running will make you sleep better and feel more powerful.

Avoid many diseases

Heart disease, diabetes 2, and depression are common among older which may lead to death because of bad habits. You can avoid these diseases or decrease the severity of symptoms by exercise. Running will improve your heart health and will increase your power.

Improve mobility

Joint mobility starts declining as we age, which can lead to injuries. One way to combat this is by running slower and cross-training. Cross-training involves alternating hard training days with rest days. This helps maintain joint health and prevents injuries. Running is also great for your cardiovascular system, muscles, bones, and joints. However, ensure you don’t overdo it when you start running; take breaks if necessary.

Common Problems for Overweight Old Runners

When you’re 50 or older, it’s essential to be aware of the risks associated with running. One primary risk is that you may be more susceptible to injuries. So if you experience any pain while running, make sure to take a break and allow your body time to heal. It’s also important not to push yourself too hard or run too much, as this can lead to further injury. Below are some common issues that runners at 50 may experience during their running journey.

Joint and Foot Pain

For old runners, foot and joint pain are common issues. This is often due to the excess pressure on these areas when running. To reduce this pressure and minimize pain:

  • Keep a light step and do not hunch forward.
  • Reduce joint pain by landing midfoot rather than on the heel or toe.
  • Stick to a running schedule that eases you into the sport, and listen to your body for signs of pain or fatigue.
  • Taking breaks is always the best solution for an overuse injury; sometimes, ice could help ease pain from overuse injuries.

Trouble Breathing

If you struggle to breathe, ease back and do some slow jogging or walking. This will give your body time to adjust and help you catch your breath. Then, once you feel more comfortable, pick up the pace again.

Deep belly breaths and exhales are helpful when it comes to oxygen intake. For example, taking a deep breath in three steps and exhaling for two helps maintain deep breathing and improves lung capacity.

Rhythmic breathing is another way to ensure an adequate supply of oxygen. For example, breathing in three steps and out for two ensures that your lungs get the air they need with every stride.


Chafing can be an uncomfortable experience for runners. It often occurs in the inner thighs and underarms. The best way to prevent chafing is to wear clothing that will not cause friction between the skin and fabric. Running tights are a good option, as they help prevent uncomfortable chafing and abrasions. Fabrics that wick sweat away from the body can also help reduce discomfort. Body Glide is an anti-chafing lubricant that can be helpful for runners, especially when running in jeans. Another option is to use chafing creams when running.

Runner’s Knee

Runner’s knee is a condition that various factors, such as overuse, incorrect running form, or weak muscles, can cause. Rest and ice are the most common strategies for treating a runner’s knee. This will help to reduce inflammation and pain.

Strength and speed are essential, but so is building them gradually. Unfortunately, when old runners who are overweight try to increase their speed or distance too quickly, they often experience knee pain. The best solution to the issue is to rest, use ice, or visit a podiatrist for custom orthopedic support. Sometimes, it might also be necessary to see your doctor if you’re overweight and planning to run long distances.

Tips for Achieving Your Weight Loss Goals

  • Eat Healthily:  Make sure you always eat healthfully if you want to reach your weight loss objectives. This entails abstaining from cheat meals and ingesting just the right quantity of complex carbohydrates, healthy fats, and lean protein for the first few weeks. You’ll be able to notice results quickly by doing this.
  • Lean Protein:  Consuming enough protein is important for weight loss. Protein helps keep blood sugar levels steady, which might help prevent cravings. Eggs, steak, poultry, and unpasteurized cheese are all excellent sources of lean protein. A good source of lean protein is nuts.
  • Keep Track: If you are eating a large number of calories, it’s essential to keep track. By tracking your food intake, you can better understand how much you’re eating and make changes if needed. This will help you achieve your weight loss goals.


Is Aqua Jogging Good for Old Runners?

Yes. Aqua jogging (also known as Deep Water Running) is a cardiovascular activity simulating jogging while submerged in water. One of the most appealing aspects of aqua jogging is that it allows you to mimic your normal running form. As a result, you may raise cardiac output, improve posture and form, and develop muscular strength while reducing wear and tear on your body by including water jogging into your total training routine.

Read more: Everything to know about fell running.

Does Cross-Training Help Old Runners Achieve their Goals?

Undoubtedly, yes. Cross training is a fantastic technique to strengthen your heart while keeping your muscles and joints flexible. Cross-trainers should concentrate on low-impact exercises like biking, swimming, or using an elliptical machine. For older runners, strength training is crucial to combat the consequences of deteriorating muscle mass.

Why Is Stretching Important for Older Runners?

For senior runners, stretching before and after a run is critical as older runners’ muscles are not as flexible as younger runners. Therefore, stretching is an essential element of your running regimen that you should not skip! Leg swings in front and back, as well as side to side, are examples of stretches.

Is Running Good For Overweight People?

Yes, running is an excellent exercise for overweight people. It can help you lose weight and keep it under control. However, it’s crucial to have a balanced diet as well. While runners typically put more stress on their joints than those who are overweight, being overweight poses other risks such as heart disease and Type 2 diabetes. You should work on your balance to minimize falls and consider doing yoga poses to improve your running posture. This will decrease the likelihood of injuries and help you run longer distances with less fatigue.

I Need a Training Coach; How to Choose One?

When looking for a running coach, finding one who understands your needs and can help you meet your goals is essential. Running coaches come from many different backgrounds and have varying levels of experience. When choosing a running coach, be sure to do your research and ask around for recommendations.

Some things you may want to consider when choosing a running coach include:

  • Personality Fit: It is important that you feel comfortable with the coach and that they have a similar personality to you. This will help make the coaching relationship more successful.
  • Certifications: Make sure the coach is certified by a reputable organization.
  • Experience: How much experience does the coach have with working with runners of different abilities and backgrounds?
  • Areas of Expertise: What areas of running does the coach specialize in (e.g., distance, speed, training programs)?


Your age and weight should not be obstacles for you to start running. However, starting to run can be difficult for older, overweight people, but there are ways to make it easier. First, stick to an accessible and easy-to-follow training plan. Gradual distance building is the best way to ease running and prevent common injuries, so begin by slowly adding mileage to your runs every week.

In this article, we tried to give you a comprehensive guide to help you start your running/weight loss journey.

Finally, after we told you how to start running at 50 and overweight, we emphasized the importance of asking your doctor before running in case you suffer from any chronic disease. Then he will tell you the best schedule for exercise according to your health condition. After this step, you must buy a proper shoe to prevent yourself from any possible injury.

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