Want to start running as a midlifer? Here's everything you need to know

When I ran the New York City Marathon 15 years ago, my favourite sign in the crowd as I finished 25,917th was the one reading “your feet only hurt because you’re kicking so much ass”.

Since then, my running journey has pretty much conked out. I could use a dodgy bunion as an excuse but really it’s a lack of will power. Sofa or run? Hmmm, let me just grab the TV remote and think about that.

But, like for many “of a certain age” in lockdown, running is something I’ve wanted to get back into; for the fresh air, to escape endless Zooms and, as an often-sedentary 53-year-old, to shed some corona kilos.

We all know why we should. Countless studies have shown that running helps you live longer and protects against major diseases from heart disease to Alzheimer’s. A 2019 review, published in the British Journal of Sports Medicine, found that just one run a week cut the risk of early death by a quarter. Runners had a 30 per cent and 23 per cent lower risk of dying from cardiovascular disease and cancer respectively, compared with non-runners – and this was true even for those who ran for 50 minutes a week.

Then there are the benefits in our heads. Research from Macmillan Cancer Support showed that an estimated seven million people across the UK have started jogging during the pandemic, and one in seven said it had helped them to de-stress.  

So can you, should you, take it up in midlife? Like many in their fifties, I have various niggling injuries and unidentifiable clicking sounds which make me apprehensive about jogging – not to mention energy levels nowhere near those in my youth.

I enlisted the help of running coach James McCann, who says it’s an ideal exercise for the stressed and time-poor.

“A lot of my clients are high fliers in the City,” he tells me as we meet to run on Hampstead Heath. “At first, I often hear a lot of ‘I’m too busy’ excuses but after a few sessions the change is amazing. It’s almost like running gives them extra hours in the day. They’ve got renewed energy they didn’t have before.”

Getting started

“With the right pair of running shoes, good form and a well-formulated running plan most people can start running in their 40s and 50s with no issues. If you’re unsure, speak to your GP or someone with experience,” advises McCann.

But he stresses to start gently – many people go flat out and soon get injured or lose motivation.

Start, as I did with James, with some brisk walking, then move to a mix of running (four minutes) and walking (two minutes) till you’ve run for a total of 20 minutes. Try to incorporate other types of fitness, such as cycling or swimming, so you’re cross-training different muscle groups.

My homework was breathing exercises: 10 deep breaths in then out, then to try to calmly hold my breath as long as possible. This was partly as a meditational exercise to clear my head and not see running as a chore, but also to try to get my body used to using oxygen more efficiently when jogging.

How to run

“You’re better than I expected,” was McCann’s initial assessment of my gait. One immediate fault he clamped down on was my wildly-swinging arms that flapped across my body, which he says is a waste of energy. “90 per cent of people do this – it feels very natural – but your core has to work harder in order to keep you running in a straight line.” It’s better to pump up and down at my side.

Further alterations were to not hunch, to look forward not down and to imagine a piece of string pulling my head up. My flat feet, like many people’s, tended to pronate or roll in from the heel. Much better in theory to try to land in the middle of the foot.

Treadmill, pavement or park?

“A lot of people think a treadmill’s better for you,” cautions McCann “but it changes the mechanics of how you run so your foot gets pulled by the floor rather than you actually pushing.” The ideal surface to start on, he suggests, is a flat grassy one in your local park. Pavements are the least forgiving on your body.

“Surface selection will vary from person to person and should take into consideration risk vs reward,” he suggests. “Park paths would be the next natural progression, but the most important thing is that you run. Treadmills shouldn’t be overlooked, just be aware of the differences.”

Advice for the dodgy-knee brigade

Don’t think of a physiotherapist as someone to see only after an injury. They can be preventative too. I scheduled an hour’s video session with Cumbria-based Tim Patterson (£50) who quickly identified several areas of weakness as I lunged and squatted into my iPhone. He suggested four specific exercises to strengthen ankles, knees, core and hips.

Good supportive running shoes are important too, says McCann. A chain such as Up & Running will offer instore gait analysis. To stay flexible, he suggests looking at one of the numerous “yoga for runners” videos on YouTube. And keep hydrated.

Pace and schedule

Work out your training pace or zone by taking your age away from 220 to give your average maximum heart rate (in my case 167) during exercise. McCann advises training at 60 to 70 per cent of your MHR – there are devices with traffic light systems to help you maintain the right level or, as a rough guide, you should be running at a pace where you’re able to hold an easy conversation

“Aiming for 60 to 80 minutes a week is a great starting point. This can be split into three  20-minute runs if you are tight for time. Another option would include two 20-minute runs and one 40-minute cycle. I would avoid long durations of running if you’re a complete beginner as it can increase the likelihood of injury, as well as robbing you of some of the enjoyment of running.”

Ways to stay motivated

Lay your kit out the night before to save you rumbling through drawers early the next morning. Have some goals too: maybe you want to do an organised park run when allowed, work towards an event or sponsored run, or just keep up with the grandkids.

“Run with a friend,” advises 52-year-old recruitment-consultancy boss Penny Lawson who took up jogging last Autumn with her pal Isabella.

“We do an eight-mile lap round Wimbledon Common, then have a cuppa and a chat afterwards. It makes me feel great and much more enthused about doing some work again afterwards.”

James McCann can be contacted via runvision.net or info@jmccannfitness.co.uk, with consultation fees from £60 a month.

The midlifer’s running kit

1. Hove Drirelease long sleeve running top (£85) and Brighton running shorts (£75) by Iffley Road
2. Shock-absorbing running insoles (£34.99) by Enertor
3. No-chafe running pants and bras (from £20) by Runderwear
4. Phone holder (£29.99) by Freetrain (freetrain.co.uk)
5. Vantage M2 running & sports watch (£269) by Polar
6. Sweat-proof running headphones (£129.99) Reflect Mini by JBL
7. CBD muscle and joint balm (£29.99) by Pure Sport

Have you taken up running as a midlifer? Do you have any tips to share? Let us know in the comments below.