How To Start Running At 50 And Overweight

If you think age can stop you from achieving your goal, then you’re wrong.  Runners worldwide differ in terms of age, size, height, and much more. So it’s never too late to start on anything you love.

No doubt that it might seem a little difficult when you have reached 50 and are overweight, but that doesn’t mean it’s impossible. Running or jogging is a great way to a better and healthier lifestyle.

If you are in the same state, here are certain things that can help you!

Things to consider before your begin

Get a checkup done

It is essential for you to meet certain fitness criteria if you want to start running or jogging, especially if you are overweight. Visit your doctor and get a thorough checkup done.

Ensure that you share your entire goal with the doctor. If you have any previous medical history or even current medical conditions, talk them out properly. The physical will help you in planning your runs appropriately.

Also, once you have understood your body well, it’ll be easier to keep track of your progress rate as you begin. At times, the doctor might give you certain suggestions on going ahead with your plan; make sure you consider those suggestions.

Set a plan

We know how challenging it is to keep up with the goal we set, especially when there isn’t a proper plan. Therefore, before you begin your running program, it is advisable to draw out a plan.

Based on your current health condition, you could start with walking first. If you start with a run on the first day itself, it can have negative effects. Walking helps your body loosen up and get accustomed to your actual plan.

It provides your muscles, joints, tissues, etc., to settle into the new rhythm. Also, the older you are, the more time you would need to get into the intensity of your running activity.

If you want this to last longer, then try running for two or three days a week. Then, once you feel comfortable enough with the flow, you can slowly move to 4 days a week and then continue.

You know your body well, and based on your comfort level, you could build up the process slowly and steadily. However, the baby steps are all that counts.

Get the ideal equipment needed

Invest in a proper pair of running shoes. Most often, the quality of shoes you opt for can affect your running regime. If they don’t fit properly or get worn out easily, they can cause pain and stop you from focusing on your goal.

Running shoes differ from casual shoes. It is vital to spend enough time choosing a proper pair for yourself. Then, based on your body type, structure, and foot size, choose one that makes you feel comfortable.

There are certain shoes with extra cushioning and a soft feel. These shoes are better for you as they provide extra protection to your feet, ensuring that you feel as much less fatigue as possible.

Apart from shoes, you could opt for a treadmill to start running or walking from home. Many people find walking/running at home easier and better than actually going outside.

Treadmill helps in setting an appropriate time for your session and ensures that you do not exceed it. It is like getting what you want in the comfort and safety of your home.

Although running outside with fresh air and a great environment is highly advisable, a treadmill is a great substitute if it makes you uncomfortable because of your weight or age.

How to build up your running/weight loss journey

Increase the pace slowly

As mentioned earlier, begin with baby steps. Those steps could be walking, whereas it could be starting with runs twice a week for some. Then, based on your schedule, try to uplift it slowly and steadily.

If you have been walking for a month, try running a little based on how much your body can handle. By this time, your muscles might have got a hack of how you function.

Run for a short period, like 1-2 minutes, depending on how much you can bear. Also, breaks are an important part of any workout. Most often, people tend to get carried away and end up exerting much more than needed.

It is vital to take a short break after every run to ensure that your body is getting the required rest and at the same time losing the excess fat. But break doesn’t mean you take a day off of two.

Include the break in your run itself. For instance, if you have been running at a higher pace for a while, then lower the speed for a minute for your body to relax. After that, you could again go back to the original speed.

Once your body has settled in well, you could try decreasing the number of breaks and increasing the pace of your run. Ensure that you do all this depending upon how your body functions or how comfortable you find it.

DO NOT overwork yourself, as that could have quite a few negative complications on your health.

Include Strength-training/Cross-training

If you haven’t heard of the concept before, it’s completely fine. Cross-training means adding various other exercises into your routine. For instance, you could include cycling, yoga, etc., into your daily runs.

You can add these exercises twice or thrice a week. It helps in building up your flexibility and also your health. As a result, your muscle performance gets improved, and you also lose fat at the same time.

Although it might tire you a little too much initially, you will see the difference once you get along with it. Through cross-training, your running speed gets increased.

It can make your body more active and energetic. The quicker your calories burned, the healthier your life gets, and in the current times, health is the priority. Cross-training also ensures that the body becomes strong enough to resist any running injuries.

Most people after 50 are quite prone to small and severe injuries that also take a large amount of time to heal. With these basic tips, you can ensure that you do not fall in that category.

The Diet

Very often, people do all sorts of extreme diets and, at the same time, follow rigorous exercising patterns, which is not only dangerous but also harms their health in many ways. So having a proper and nutrition-filled diet is very important.

You cannot afford to starve and tire yourself both at the same time. So choose wisely on what you eat and when you eat. Keep processed food to the minimum and try switching to healthy snacks.

Instead of three hefty meals throughout the day, try having 5-6 small meals. Eating in small intervals reduces your desire to eat 24×7 and ensures that you get all the required energy to function properly.

Having whole grains, boiled meat, fish, fruits, vegetable, etc., can provide you with rich nutrients and keep you full as well. You could also take the help of a dietitian to plan out your diet.

Share with him/her your goals, your daily regimen, and your medical conditions, if any, to help you in a better way.

Certain issues that you might come across

With age also comes a few problems, but there isn’t anything that might not have a solution. So if you do face the issues mentioned below, you know exactly how to deal with them.

Runner’s Knee

Runner’s knee is a common term used to describe the pain near your kneecap area. It occurs due to excess pressure on the joint, which is likely to occur to overweight people.

As much as your fitness and your goal are important, even the health is. If you face such an issue, the best solution is to rest. You could also use some ice to soothe the pain. Another recommendation is to have an appointment with your doctor or an orthopedic surgeon.


Finding difficulty in breathing is one of the most common issues that people face. However, there are certain ways in which you could ensure that you do not face this issue. Your body is in a rhythm when you run, so breathing in a rhythmic pattern is vital.

You might find it a little difficult in the beginning, but with enough practice, it’ll seem easy. Instead of breathing rapidly, try taking deep belly breaths. These help you get filled with more oxygen and get rid of the excess CO2.

If it doesn’t work for you, try slowing the speed a bit. It is essential to give enough time to your body to get accustomed to the speed you want to move in.

Wrapping Up

Nothing is impossible. If you give it your best shot, you can make all your wishes come true. Your weight and your age are just a part of you. If you wish to work towards your goal, you can achieve it. You can also check our article on the Best Bike Seat For an Overweight Person.

Make sure you listen to your voice and stay persistent. I hope the article helps you to get started with your runs. All the very best!