Never Too Late: How to Start Running at 40 and Transform Your Health and Lifestyle

how to start running at 40

As I hit 40, I realized that my sedentary lifestyle had taken a toll on my health. I had gained weight, lost my stamina, and felt lethargic most of the time. That’s when I decided to take up running. Many people might think that starting to run at 40 is too late. But, trust me, it’s never too late to transform your health and lifestyle. In this article, I will share my experience of how I started running at 40. I’ll also include some tips that can help you get started too.

The Advantages of Running for People Over 40

Running is a cardiovascular exercise that involves the heart and circulatory system. It has numerous benefits for individuals over 40, including improved heart health. Regular running strengthens the heart muscle, enhances its efficiency, and promotes better blood circulation. This reduces the risk of heart disease, stroke, and other cardiovascular conditions.

Running also boosts metabolism, which refers to the number of calories your body burns at rest. It burns a significant number of calories during the exercise itself and elevates metabolism for hours after the run. This leads to continued calorie burning even while resting. Running can decrease the risk of developing chronic conditions like type 2 diabetes, high blood pressure, and heart disease.

Running is considered a weight-bearing exercise, meaning it places stress on the bones. It stimulates them to become stronger and denser. Running is important as bones become less dense and more susceptible to conditions like osteoporosis as we age. Regular running can help maintain or increase bone density, reducing the risk of fractures and bone-related issues.

Running engages various muscle groups throughout the body, particularly the leg muscles, including the quadriceps, hamstrings, calves, and glutes. Over time, regular running can strengthen these muscles, improving their endurance, power, and overall function. Running also engages the core muscles, helping to stabilize and strengthen the abdominal and back muscles.

Finally, running has long been recognized as an effective stress-relieving activity. When you run, your body releases endorphins, which are natural mood-boosting hormones. These endorphins create a sense of euphoria and well-being, often referred to as the “runner’s high.” Regular running can help reduce stress, anxiety, and symptoms of depression, promoting mental and emotional well-being.

In conclusion, running provides numerous benefits for individuals over 40. It improves heart health, boosts metabolism, and burns calories. Regular running reduces the risk of chronic diseases, enhances bone density, strengthens muscles, and helps manage stress levels. By incorporating running into your routine, you can enjoy a healthier, more energetic lifestyle, both physically and mentally.

Challenges of Starting to Run at 40

Starting to run at 40 can be challenging, especially if you have never been physically active before. Your body may not be used to the impact and stress that running can put on your joints and muscles. You may also have other health conditions or injuries that need to be taken into account. Additionally, you may have a busy schedule that makes it difficult to find time for running. But, don’t let these challenges discourage you. With the right approach, you can overcome these challenges and start running at 40.

Tips for Starting to Run at 40

Setting Realistic Goals

The first step to starting to run at 40 is to set realistic goals. Don’t expect to run a marathon in your first week of training. And don’t think about running an hour on your treadmill every day. Start with small, achievable goals that can help you build momentum and confidence. For example, you could aim to run for 10 minutes without stopping or to run a mile in 15 minutes. Once you achieve these goals, you can gradually increase your distance and speed.

Creating a Training Plan

It’s essential to have a training plan that suits your fitness level and goals. A training plan will help you track your progress and ensure that you are gradually increasing your distance and speed. There are several apps and websites that offer free training plans for beginners. You can also consult a personal trainer or join a running group for guidance.

Choosing the Right Gear

Having the right gear can make a significant difference in your running experience. Invest in a good pair of running shoes that provide adequate cushioning and support. Wear comfortable and breathable clothes that allow for easy movement. Consider wearing a hat or sunglasses to protect yourself from the sun and carry a water bottle to stay hydrated.

Staying Motivated

Staying motivated can be challenging, especially if you don’t see immediate results. That’s why it’s essential to find ways to keep yourself motivated. One way is to track your progress using a fitness tracker or app. Seeing your progress over time can be a great motivation booster. Another way is to find a running buddy or join a running group. Running with others can provide accountability and support.

Tips for Avoiding Injury

Running can put a lot of stress on your joints and muscles, increasing the risk of injury. To avoid injury, it’s essential to warm up before running and cool down after running. Stretching exercises can help improve flexibility and reduce the risk of injury. It’s also crucial to listen to your body and take a break if you feel any pain or discomfort.

The Importance of Nutrition and Hydration

Running requires energy, and proper nutrition and hydration are essential to fuel your body. Eat a well-balanced diet that includes carbohydrates, proteins, and healthy fats. Drink plenty of water before, during, and after running to stay hydrated.

Running Groups and Communities

Joining a running group or community can be an excellent way to stay motivated and meet other runners. Running groups can provide support, tips, and guidance. They can also make running more fun and enjoyable.

Celebrating Your Progress

Don’t forget to celebrate your progress along the way. Running is a journey, and every milestone is worth celebrating. Treat yourself to new running gear or indulge in your favorite food. Celebrating your progress can help you stay motivated and committed to your running goals.


Starting to run at 40 can be challenging, but it’s never too late to transform your health and lifestyle. With the right approach, you can overcome the challenges and reap the benefits of running. Remember to set realistic goals, create a training plan, choose the right gear, and stay motivated. Don’t forget to avoid injury, focus on nutrition and hydration, join running groups, and celebrate your progress. Lace-up your running shoes and take the first step towards a healthier lifestyle. Happy running!

Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.

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