5 Step Running Plan After 50

Exercise is an important aspect of individual health. Regular exercise, according to the National Academy of Sports Medicine, can help control your weight, improve your mood and decrease your risk of developing heart disease, cancer and diabetes. As you age, exercise can also help to maintain your bone and joint health. It's not too late to begin an exercise program -- including a running regime -- even after the age of 60. With proper planning and precautions, you can become a runner after age 60.
Step 1
Visit your physician. The American Academy of Podiatric Sports Medicine states that individuals over the age of 40 should visit with a family doctor prior to taking up running, or another form of physical activity. Your doctor will check your blood pressure, breathing and cholesterol levels to ensure you are healthy enough for running.
Step 2
Invest in a good pair of running shoes. Visit a local sporting goods store during the afternoon, when your feet are their largest, and try shoes on with the socks you plan to wear while running. Running shoes should have adequate shock absorption, fit snugly in the heels and have enough room to allow your toes to wiggle. Running shoes should be replaced when they become worn or damaged.
Step 3
Warm up and stretch prior to running. Begin with a 10-minute warm up. This can include walking on a treadmill or using an elliptical machine for 10 minutes. Follow up with 5 to 10 minutes of stretching. Each stretch should be held for 10 seconds. Focus on your quadriceps, hamstrings, lower back and calf muscles.
Step 4
Start out slowly and progress only as you become more comfortable. The National Academy of Sports Medicine recommends increasing your exercise regime by 10 percent weekly. If your goal is to run one mile at a time, start out by running one-tenth of a mile and progress gradually until you reach a mile.
Step 5
Run regularly. The National Academy of Sports Medicine recommends healthy adults participate in 30 minutes of cardiovascular exercise, five days a week. If you cannot run for a full 30 minutes, opt to walk for the remainder of your exercise session.