This is 50–learning to run and staying young

When is “you’re never too old to try something new” no longer applicable? For 50-year-olds, even running is definitely still on the table. Now that you have different goals that don’t involve fulfilling your Olympic dreams, it’s the perfect time to take things slow, appreciate the little wins and see just how fit and fast you can be.

Whether you come from a sports background or not, your joints and lungs might test your patience when it comes to running. Taking smart steps before, during, after and between your runs will ensure you are making the process sustainable for you and your body.

Get some good running shoes

If you don’t find yourself headed to a specialty running shoe store before going on your first run, you’re not doing it right. Your run-of-the-mill shoes that you picked up at your local sporting goods store 10 years ago will not properly support your arches and your ankles in the unique way your arches and ankles need support. These are some things I’ve learned throughout my shoe-shopping experiences.

1. Every brand of shoes has slightly different sizing.
2. Cushioning, shape, heel-toe drop and stability are all important considerations that you can learn a lot about at a specialty running store.
3. Good shoes can be expensive. Don’t look for the cheapest price tag. This is easily the most important piece of equipment you will purchase when starting to run, so buy the best quality shoes you can afford.
4. The running shoes that are best for your feet may not be the prettiest. My teammates and I call these our “clunkers” – not the aesthetic I go for in my day-to-day wardrobe, but they make me run comfortably!

Progress slowly

If you don’t progress slowly, your body will not like this whole “try something new” thing. Going for brisk walks a few times before tackling your first run will get you used to moving at a faster pace. Being patient is key!

1. Walk your warmup and cooldown – at least five to 10 minutes each.
2. Start with walk-runs; run for one minute, walk for one minute, and repeat until you reach your total time goal.
3. Increase your ratio of running to walking with each run; 2:1, 3:1, 4:1, etc.
4. Begin with two to three walk-runs per week.
5. Take it easy! Run at a comfortable pace where you can still hold a conversation, and take breaks when you need to.

Strength train!

Running is a high-impact sport, so make sure you support your joints with other strengthening movements between runs. Joining a class is great as a social activity to get out of the house and hold you accountable, but if you can’t find time or there are no classes in your area, YouTube has plenty of simple at-home workouts. Aim for two to three strength workouts a week.

1. Yoga: targets balance and flexibility, relieving tension in calves, hamstrings, quads, and hip flexors.
2. Pilates: this low-impact activity improves stability by strengthening your core (made up of your lower back and abdominal muscles), which in turn improves your running form and reduces your risk of injury.
3. Bodyweight exercises: these should be basic, fundamental movements to build functional strength and reduce muscular imbalances. Try to include a squat, a hinge, a lunge, push (pushup), pull (row), anti-rotation (bird-dog) and anti-extension (plank) movement into each workout. When you can easily do a few circuits of bodyweight exercises, consider adding hand weights or light (8-10 lb.) dumbbells.