Running Again at 50 after Being Sedentary for Many Years.

by Friend
(Pa.)

Hi there, I am 50 , 5ft 11in, 180lbs. Not much overweight but out of shape. I would like to be able to run in a 10k race this summer. Do I have enough time to get back in shape for this without injuring myself?

If I get injured for example my knees or back or feet, I would be likely not to continue.

Can you give me some advice or point me in the direction of a detailed book or website which will give the formula? Thanks.








Answer by Dominique:


Hi there,

Thanks for your question about starting to run.

I would recommend starting with my beginner running tips.

Also have a look at my Beginner Running Programs.

Program 3 gets you to do 30 minutes of running within 12 weeks and you can then do the 10k Running Program. All of this would get you to run a 10k within six months.

The programs are designed to be as safe as possible.

Even if you do not like Beginners Running Program 3 (some say it starts off too easily), you can still apply the same principles of that program, i.e.:

Start by doing run/walks

Build up the time spent exercising slowly over time

Run three times a week consistently

You will be amazed at what you can achieve within a matter of months, all with a very safe running program.







Best of luck.
Kind regards,
Dominique