
Some people hit 40 and think it’s all downhill from here. The metabolism slows, the aches start creeping in, and the idea of taking up running? That’s for the younger crowd, right?
Wrong.
In fact, the 40-49 age group is one of the biggest for marathon runners worldwide. People in their 40s are proving every day that this decade isn’t about slowing down—it’s about getting started. And if you’ve ever thought about lacing up a pair of running shoes, now might be the best time to do it.
Running in your 40s can be one of the most rewarding things you do for your body and mind. There are so many people from my running club that have taken up the sport in their 40s and even 50s. They also push me to the limit… a lot!
How to Start Running at 40 Without Breaking Yourself
Now that you know why it’s worth it, let’s talk about how to start running in your 40s the right way.. Because running at 40 isn’t about sprinting out the door and hoping for the best—it’s about being smart.
1. Start Slow, Build Smart
One of the biggest mistakes? Going too hard, too soon. Your body needs time to adjust.
- Start with a run-walk approach—run for 30-60 seconds, then walk for a minute or two.
- Gradually increase running intervals while keeping overall mileage low.
- Listen to your body—progression should feel challenging, not painful.
If you want to start running at 40 and actually enjoy it, consistency beats intensity. Rushing leads to injuries. You don’t want injuries when you first start, it could put you off forever!
2. Invest in the Right Shoes
Running shoes aren’t just about comfort—they’re primarily about injury prevention.
- Get professionally fitted at a specialty running store.
- I always opt to go into a store to try plenty of pairs on to see what feels best.
- As we age, collagen in our joints declines—opt for shoes with good support and cushioning.
- Comfort is a big thing. Sometimes this means increased weight, but i’d prefer that over a higher risk of injury.
- Consider orthotic insoles if you have past injuries or foot issues.
- There are lots out there. It might be worth speaking to a professional podiatrist.
If you’re starting running at 40, a good pair of shoes now can save you from common injuries such as knee pain, shin splints, and plantar fasciitis later.
3. Warm-Up, Cool Down—Every Time
Skipping a warm-up? Recipe for injury.
- Start with a brisk walk or light jog for a few minutes.
- This should be really easy. Enough to get the blood flowing without putting too much stress on your muscles and joints.
- Incorporate dynamic stretches like leg swings and hip openers.
- After your run, cool down with static stretching to keep muscles flexible.
- Taking five extra minutes at the end can prevent weeks of downtime due to injury.
4. Rest Days Are Non-Negotiable
Your body doesn’t recover as fast as it did at 20, and that’s okay—just give it time. You can still be consistent and find lots of improvements.
- Take at least one full rest day per week.
- This doesn’t mean sitting down all day. You can still get out and go for a walk. Keep it easy and don’t put any strain on your muscles.
- If something hurts persistently, stop and rest—don’t run through sharp pain.
- There is a difference between exercise induced aching and injury based aching. To start off with it’s better to be safe than sorry.
- Use active recovery (walking, yoga, mobility work) to keep things moving without stress.
Think of rest as part of the process of improvement, not an obstacle.
5. Run With Others—It Helps

Running alone is great, but running with others can keep you accountable and make it more fun.
- Join a local running club or recruit a friend.
- Most running clubs are very inclusive and cater for all ages and abilities.
- Find a group with a similar pace to keep motivation high.
- The social side of running makes it easier to stick with long-term.
It’s a simple trick, but one that works.
6. Strength Training is Your Secret Weapon
Many runners neglect strength training—don’t be one of them.
- Focus on leg strength (squats, lunges), core stability (planks), and mobility work.
- This will help your muscles absorb a lot of the impact of running and save your joints.
- A stronger body means better running form and fewer injuries.
- Incorporate cross-training like cycling or swimming to mix things up.
- Taking the impact off of your body will help your longevity and still help increase your cardiovascular endurance to boost your running.
If you want to start running in your 40s and stay injury-free, strength training is your best ally. Strength + endurance = longevity in running.
7. Fuel Your Body Right
Running at 40 isn’t just about movement—it’s about recovery and nutrition too.
- Prioritize whole foods—lean proteins, complex carbs, and healthy fats.
- A poor choice of foods such as simple sugars can increase inflammation in your muscles and increase the recovery time needed from a run.
- Stay hydrated—even mild dehydration can make a run feel 10x harder.
- If you’re dehydrated your blood becomes slightly thicker making delivery of oxygen to your muscles slower.
- Consider pre-run fueling if running over 45 minutes.
Food is fuel. Treat it that way. As they say, you wouldn’t put cheap fuel in a Ferarri.
8. Set Realistic Goals & Enjoy the Process
Running should be enjoyable, not a punishment.
- Set small, achievable goals—a 5K, a certain number of runs per week, or just feeling stronger.
- Improvements will be so much more enjoyable and satisfying if you have created goals for them before hand. Keep doing it for extra motivation.
- Track progress, but don’t obsess over pace—consistency is more important.
- We all have up and down days. Don’t let the pace of one run get you down, focus on the next goal.
- Celebrate every win, no matter how small.
The best part of running? The journey, not just the finish line.
Why Running at 40 is a Game-Changer
Running isn’t just about fitness. It’s about energy, longevity, and feeling strong in your own skin. Here’s why starting running at 40 can be one of the best decisions you make.

1. Your Health Will Thank You
Getting older comes with increased risks—heart disease, high blood pressure, type 2 diabetes. The good news? Running can significantly reduce the likelihood of all of them.
- Runners have a 30% lower risk of death from all causes.
- Cardiovascular mortality? 45% lower for persistent runners.
- It helps regulate blood sugar, lowers blood pressure, and boosts immune function.
Simply put—starting running at 40 isn’t just about getting fit. It’s about future-proofing your health.
2. Running is a Natural Mood Booster
Ever heard of the runner’s high? It’s real—and it’s backed by science. Running helps reduce stress and anxiety. But it goes deeper than that.
- Running increases levels of brain-derived neurotrophic factor (BDNF), which helps with decision-making and learning.
- Studies suggest it can slow cognitive decline after 45—keeping your mind as sharp as your legs.
- It fosters mindfulness and confidence, giving you a sense of accomplishment with every run.
If you’ve ever felt overwhelmed or stuck in a rut, running could be the mental reset you need.

3. Stronger Bones, Stronger Body
After 40, bone density naturally declines, increasing the risk of fractures and osteoporosis. Running, being a weight-bearing exercise, helps counteract this.
- Studies show that runners have higher bone density than non-runners.
- Running strengthens muscles, tendons, and joints, making your entire body more resilient.
Forget the myth that running is bad for your knees—staying sedentary is worse.
4. Sleep Like You Haven’t in Years
Struggling with restless nights? Running can help.
- Regular exercise regulates circadian rhythms, leading to deeper, more restorative sleep.
- It reduces stress and anxiety, two of the biggest sleep disruptors.
- For some, a solid run works better than a sleeping pill.
And better sleep = better energy, better mood, and better overall health.
5. Want to Live Longer? Lace Up Your Shoes
If you need another reason to start, here it is: runners, on average, live three years longer than non-runners.
Some studies suggest that every hour spent running adds two hours to your life. That’s an investment worth making.
Ready to Start Running? Let’s Go
Starting running at 40 isn’t about age—it’s about mindset.
It’s about proving to yourself that you’re stronger than you think. That your 40s (and beyond) can be some of the fittest, fastest, and healthiest years of your life.
And if you’re looking for guidance, Efficient Endurance is here to help. We help many runners at the start of their running journey. I currently have 3 clients who are over 40 who are running their first marathon in 2025!
Come and speak to us about how we can help you.
So what are you waiting for? The best time to start was yesterday. The second-best time is now.