Taking a New Step, One at a Time
Start running, even after 40, is a realistic goal that brings vitality and renewed energy. Whether your aim is to improve your health, take on a personal challenge, or simply enjoy moving again, it’s never too late to start. However, a thoughtful approach is key to gaining all the benefits while minimizing risks.
Listen to Your Body: The Secret to a Safe Start
Our bodies evolve after 40: muscles and joints may be more sensitive, and recovery may take a bit longer. Before lacing up your shoes, consider consulting a healthcare professional—especially if you have conditions like high blood pressure, joint pain, or a history of heart problems. A professional evaluation will help tailor your approach to your individual needs.
Gear Up: Prioritize Comfort and Safety
Running might seem simple, but jumping into it unprepared can lead to early setbacks. Each year in Quebec, over 20% of beginner runners quit due to musculoskeletal injuries linked to poor preparation.
With proper gear and technique, you’ll prevent injuries and better enjoy the positive effects of running. Here are the key elements to consider when starting out.
Choosing the Right Running Shoes
Your shoes are one of the most important parts of your running gear. Quality running shoes, specifically designed for your foot type, can improve performance and reduce your risk of injury to the feet, knees, or hips. Learn more in our article on how to choose the right running shoes.
Tips for Shoe Shopping
- Shop in the evening—your feet naturally swell during the day.
- Bring your own socks—they affect the fit.
- Walk and jog in place to test real comfort.
What Makes a Good Running Shoe?
A good running shoe is one that fits your foot. Knowing your foot’s measurements and biomechanics is crucial. While most specialty stores offer basic foot assessments, only a podiatrist can thoroughly analyze your gait and prevent running-related injuries.
You can also observe your wet footprints at home: – Are they narrow or wide? – Is there a deep curve or a flat line?
A narrow, curved imprint suggests a high arch. A wide, flat imprint indicates low arches or flat feet. Based on your foot profile, choose a shoe type:
- Cushioning: lots of padding, minimal arch support
- Motion control: maximum rearfoot control and arch support
- Stability: standard cushioning and arch support
If unsure, consult a podiatrist for a personal assessment.
The Importance of a Good Beginner Running Program
Once well-equipped, the next step is training smartly. Starting too fast or pushing too hard can cause frustration or injury. A walk-run interval method is often best for beginners.
Example Program
Alternate 1 minute of running and 1 minute of walking for 20 minutes, three times a week.
With each session: – Increase your running intervals – Decrease walking time – Leave at least one rest day between sessions
Online plans are available, but a kinesiologist can tailor one based on your fitness level.
Eating Right for Runners
Running benefits your health, but nutrition plays a huge part. The right foods will boost your energy and endurance.
- Protein (e.g., chicken, eggs, legumes) helps maintain and rebuild muscle
- Carbohydrates provide essential energy for performance
Your needs vary based on intensity, duration, and personal factors. A registered dietitian can help optimize your diet.
Common Questions About Starting to Run
How often should beginners run?
2–3 times per week is a great starting point to allow your body time to recover.
Should I consult a professional before running?
Yes—especially if you experience chronic pain or have health conditions. A podiatrist can analyze your stride and help prevent injury.
How do I know if my shoes are right for me?
Discomfort, friction, or pain after a few minutes of running may signal poor fit.
Can I run if I have arthritis?
Yes, with professional guidance. It’s essential to adjust the intensity and surface.
To succeed with running after 40, focus on proper gear, a beginner-friendly training plan, and balanced nutrition. Ready to take your first steps? With these simple tips, you’ll start running safely and confidently. I
f you’re feeling discomfort or unsure about your footwear, book a consultation with a podiatrist today for a full foot assessment.