Running in Your 60s: Is it a good idea?

There’s a peculiar feeling that arises when you spot a runner, silver-haired and strong, powering towards you on a sunlit path.

For a brief moment, there’s awe – and maybe a twinge of envy. Perhaps you recall the last time you laced up your running shoes, decades ago, and remember the rush and freedom it once brought.

That scene is not as distant as it seems: many runners begin – or return to – the sport in their 60s and beyond, and the health benefits are substantial, provided you approach running with care, patience, and self-awareness.

Is running good for you in your 60s?

Absolutely, say sports scientists and geriatricians. Regular running in older age confers significant benefits: improved cardiovascular health, better bone density, muscle maintenance, weight management, sharper cognition, and a stronger sense of well-being. Older runners have been shown to walk more efficiently than non-runners, and their risk of chronic diseases and premature mortality drops by up to 25-40 percent compared to their more sedentary peers. Running also contributes to mental resilience, social connection, and provides a profound boost to mood and autonomy.

However, the story isn’t quite as simple as lacing up and hitting the pavement as you used to. Bodies change with age: muscle mass and bone density decline, cartilage thins, and tendons become less springy. This increases the risk of injury, so precautions are key.

How far and how often should you run?

Start slow and steady: If it’s been decades since you ran, begin with a walk-run approach – try intervals of 60 seconds’ walking followed by 60 seconds’ light jogging, as recommended by experienced older runners and coaches.

Frequency matters more than mileage: Aim for 2-3 running sessions a week, with at least one rest or light activity day between. Many experts suggest 75 minutes of vigorous activity (including running) a week as a safe starting goal for seniors.

Shorter, not harder: Many older runners find that running for time (say, 20-30 minutes) is more manageable than hitting a specific distance. Focus on slow, easy runs – speed and distance are secondary to enjoyment and continuity.

Progress gradually: The 10 percent rule – never increase your total weekly running volume or intensity by more than 10 percent – is especially important with age. Let your body guide you, not your memory of youthful fitness.

How to prevent injuries

Warm up and cool down: These are non-negotiable. Five to ten minutes of brisk walking, dynamic stretches, or mobility drills at the start and end of each session prime your muscles and protect your joints.

Strength training: A couple of sessions each week targeting the calves, glutes, hamstrings, and quads will help stave off muscle loss and support joint health. Stronger muscles can absorb more shock, reducing injury risk.

Vary your terrain: Softer surfaces like grass or trails reduce the pounding on aging joints and can help stave off the minor “niggles” and impact injuries common among older runners.

Listen to your body: Soreness that lingers or sharp, persistent pain is a red flag to rest or seek professional advice. Older runners need more recovery time -plan at least two, if not three, days between runs and don’t hesitate to take extra rest if you feel worn down.

Is there an ideal running pace?

It’s natural to slow down as the years pass – a leisurely pace, around 8:30 to 10:00 min/km is average for first-time senior runners, but the most important metric is comfort. You should be able to talk in full sentences as you move; running with a friend, or in a social group, can help pace you and boost motivation.

The Bottom Line

Getting back into running in your 60s isn’t about chasing your personal best from decades ago. It’s about reclaiming the joy, independence, and vitality that running can bring. You’ll find benefits for your heart, bones, mind, and mood – and perhaps even a new circle of fellow runners.

So, if you find yourself inspired by that septuagenarian striding confidently toward you, don’t hesitate: start with a walk, commit to consistency, and give your body time to adapt. The road ahead is filled with new milestones, no matter where you begin.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.