Yes, you can start running after 35, and you do not need to be “a runner” to begin. The safest way in is a run-walk plan, three times a week, that builds over 9 to 12 weeks. That matters because new runners get hurt far more often than experienced ones: about 17.8 injuries per 1,000 hours of running, against 7.7 for regular recreational runners. Nearly all of that gap comes down to doing too much, too soon.
Key takeaways
- Running is linked with a 27% lower risk of death from any cause, and even once a week counts, according to a 2020 meta-analysis of more than 230,000 people.
- Start with run-walk intervals (for example, 1 minute running, 90 seconds walking) three times a week, with a rest day between runs.
- Build slowly. In a study of 874 new runners, those who raised their weekly distance by more than 30% over two weeks seemed more prone to overuse injuries.
- Recreational running does not wear out healthy knees. Recreational runners had lower rates of hip and knee arthritis than inactive people.
- Two short strength sessions a week are your best injury insurance. Strength training cut sports injuries to less than a third in one meta-analysis.
Why running is worth it after 35
Running is cheap, flexible and fits around school runs, work and family. You can do it from your front door in 25 minutes. The health payoff is also large for a small dose.
A 2020 systematic review in the British Journal of Sports Medicine pooled 14 studies with 232,149 people followed for up to 35 years. Compared with not running, any running was associated with a 27% lower risk of death from any cause, 30% lower cardiovascular death and 23% lower cancer death. The authors found no clear extra benefit from running more, faster or more often, and concluded that even once a week beats not running at all. These are observational studies, so they show association, not proof, but the pattern is consistent.
Running also counts towards the CDC’s adult target of 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Running is usually vigorous, so three 25-minute runs can cover your weekly cardio. It is also a weight-bearing, impact activity, which is good news for your bones, as we explain in our guide to bone health for women after 35.
The 2-minute readiness check
Before your first run, answer these six questions honestly. They take two minutes and tell you where to start.
| Question | If yes |
|---|---|
| Can you walk briskly for 30 minutes without pain? | Start at week 1 of the plan below. |
| Can you walk for only 10–20 minutes comfortably? | Spend 2–4 weeks building brisk walks first. Our 12-week walking plan is a good base. |
| Can you do 10 slow bodyweight squats and balance on one leg for 30 seconds each side? | Your legs are ready for impact. If not, add the strength moves below for two weeks first. |
| Do you have a current joint injury, or pain that makes you limp? | See a physiotherapist before you start. |
| Do you have a heart condition, high blood pressure, diabetes, or chest pain or dizziness with effort? | Speak to your doctor first. |
| Do you often feel unusually tired or breathless on stairs? | Ask your doctor about a blood test. Low iron is common in women, see our guide to iron for women. |
Why new runners get injured
A 2015 meta-analysis in Sports Medicine compared injury rates across types of runners. Novice runners had about 17.8 injuries per 1,000 hours of running, more than twice the 7.7 per 1,000 hours seen in recreational runners who had been running for a while. The authors concluded that novices “seem to face a significantly greater risk of injury”.
The reason is simple. Your heart and lungs adapt within weeks, so running starts to feel easier quickly. Your tendons, bones and joints adapt more slowly, over months. If you add distance as fast as your breathing allows, you overload the tissues that have not caught up yet. Typical results are shin pain, sore knees, Achilles pain and aching feet.
How fast should you build?
You may have heard of the “10% rule”. The evidence behind any exact number is thin. A Danish study gave 874 healthy new runners GPS watches and followed them for a year. Overall injury rates did not differ between groups, but runners who increased their weekly distance by more than 30% over two weeks seemed more vulnerable to overuse injuries linked to distance, compared with those who increased by less than 10%. That result was not statistically certain, and the authors called the study exploratory.
The practical message is still clear: build gradually, and avoid big jumps from one week to the next. If a week felt hard, repeat it rather than moving on.
Your 12-week run-walk plan
This plan follows the same pattern as the NHS Couch to 5K programme, which builds over 9 weeks of three runs a week, from 1-minute running intervals to 30 minutes of continuous running. We have added extra weeks so you can progress more gently. Do every session at an easy, conversational pace: you should be able to speak in full sentences.
Each session starts with a 5-minute brisk walk and ends with a 5-minute easy walk. Run three days a week, with a rest day or a strength day between runs.
| Weeks | Each session (after warm-up) | Total running |
|---|---|---|
| 1–2 | Run 1 min, walk 90 sec × 8 | 8 min |
| 3–4 | Run 2 min, walk 2 min × 6 | 12 min |
| 5–6 | Run 3 min, walk 90 sec × 5 | 15 min |
| 7 | Run 5 min, walk 2 min × 3 | 15 min |
| 8 | Run 8 min, walk 2 min × 2 | 16 min |
| 9 | Run 10 min, walk 2 min × 2 | 20 min |
| 10 | Run 12 min, walk 2 min, run 10 min | 22 min |
| 11 | Run 20–25 min continuously | 20–25 min |
| 12 | Run 25–30 min continuously | 25–30 min |
How to use the plan
- Go slower than you think. Most beginners run too fast. If you cannot talk, slow down or walk. Easy running is where most of your fitness comes from, which is why we like pairing it with zone 2 cardio.
- Repeat weeks freely. The NHS plan itself says repeating a week is “totally okay”. Life with children, work and travel will interrupt you. Pick up where you left off, or go back a week.
- Use the pain rule. Mild muscle soreness that fades within a day is normal. Sharp pain, pain that gets worse as you run, or pain that makes you limp is a signal to stop and rest.
- Keep time, not distance. Running for minutes rather than kilometres stops you from pushing the pace to “finish” a set distance.
- After week 12, keep three runs a week and add no more than 5 minutes to one run each week if you want to go longer.
Strength work that protects your joints
Strength training is the most effective injury-prevention tool in sport. A 2014 meta-analysis of 25 randomised trials with 26,610 participants found that strength training programmes reduced sports injuries to less than a third, and overuse injuries could be almost halved. Stretching, by contrast, showed no protective effect.
Twice a week, on non-running days, do 2–3 sets of these:
- Squats or sit-to-stands: 8–12 reps.
- Reverse lunges or step-ups: 8 reps each leg.
- Calf raises: 12–15 reps, progressing to single-leg. Strong calves help your Achilles and shins cope with impact.
- Glute bridges: 12 reps, progressing to single-leg.
- Side plank: 20–30 seconds each side.
If you already follow our 3-day strength plan for women over 35, keep two of those days and add calf raises. That is enough.
Form, shoes and kit
Take shorter, quicker steps
You do not need to overhaul your running style. One small change has decent evidence: a slightly higher step rate. In a lab study, increasing step rate by 5% reduced the energy the knee had to absorb, and a 10% increase reduced it at both the knee and the hip. In practice, take slightly shorter steps and land with your foot closer to under your body, rather than reaching forward.
Shoes
Choose a running shoe that feels comfortable when you jog in it. Comfort is a sensible guide, and you do not need the most expensive pair. Replace shoes when the cushioning feels flat or the sole is badly worn.
A good sports bra
A well-fitted, high-support sports bra makes running far more comfortable. Treat it as essential kit, just like your shoes. Try a few jumps in the changing room before you buy.
Running with family life
Run before the house wakes up, during a child’s sports practice, or on a lunch break. A treadmill counts too. If you feel safer with company, many towns have free weekly 5 km events such as parkrun, and beginner running groups that welcome walkers.
Running myths vs evidence
| Myth | What the evidence says |
|---|---|
| “Running ruins your knees.” | A 2017 meta-analysis of more than 114,000 people found hip and knee arthritis in 3.5% of recreational runners, 10.2% of inactive controls and 13.3% of competitive runners. Recreational running is not linked with worse joints. |
| “You need to run a lot to get the benefits.” | Even once a week was linked with lower mortality than no running. Consistency matters more than volume. |
| “Walking breaks are cheating.” | Run-walk is the standard way to start. The NHS plan begins with 1-minute runs. |
| “Stretching before you run prevents injury.” | Trials found stretching had no clear protective effect. A brisk walk and some gentle leg swings are a better warm-up. |
| “You are too old to start at 40 or 45.” | Your body still adapts at any age. It just needs a slower build, which is what the plan above gives you. |
Fuel and recovery
- Eat enough. Running burns energy, and under-eating while training raises your risk of fatigue and injury. Do not combine a new running plan with a strict diet.
- Protein and calcium: aim for protein at each meal, and include dairy, calcium-set tofu, fortified plant milks or leafy greens for your bones.
- Iron: lentils, beans, tofu, eggs, red meat and fortified cereals, paired with fruit or vegetables for vitamin C.
- Sleep: it is when your tissues adapt. Seven hours or more makes every run easier.
If you are in perimenopause or menopause, you may notice changes in energy, sleep or recovery. Running and strength work remain good choices. Talk to your doctor about symptoms that bother you.
Safety note: Stop running and seek medical help if you feel chest pain, severe breathlessness, palpitations or faintness. See a doctor or physiotherapist for pain that persists for more than a week or two, pain in one spot on a bone (especially the shin or foot), or swelling. If you notice leaking urine when you run or jump, a pelvic-health physiotherapist can help. If you have a heart condition, high blood pressure or diabetes, check with your doctor before you start.
FAQ
Is 40 or 45 too old to start running?
No. Many women start running in their 40s and 50s. Start with run-walk intervals, keep the pace easy and build over 9 to 12 weeks. Pair it with two short strength sessions a week.
How many times a week should a beginner run?
Three times a week, with a rest day or a strength day in between, works for most beginners. It gives your tendons and bones time to adapt between sessions.
Will running help me lose weight?
Running burns more calories per minute than walking, but fat loss still depends mostly on your overall diet. Running works best as part of a healthy routine, not as a way to “earn” food. Our guide to walking for fat loss explains how activity and eating fit together.
My shins hurt. Should I keep going?
Mild, general soreness that eases as you warm up often settles if you repeat a week and slow down. Sharp pain in one spot on the bone, or pain that gets worse when you run, needs rest and a check with a doctor or physiotherapist.
Treadmill or outdoors?
Both count. A treadmill is useful in bad weather, in the dark, or when you need to stay close to home. Outdoors adds variety and fresh air. Use whichever you will actually do.
Free tool: see how a running habit could shape your fitness at 50, 60 and 70 with Future You, and keep motivation high by logging your runs on a famous route with Virtual Journeys.
Sources
- Pedisic Z et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br J Sports Med, 2020.
- Videbæk S et al. Incidence of running-related injuries per 1000 h of running in different types of runners: a systematic review and meta-analysis. Sports Med, 2015.
- Nielsen RØ et al. Excessive progression in weekly running distance and risk of running-related injuries. J Orthop Sports Phys Ther, 2014.
- Alentorn-Geli E et al. The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. J Orthop Sports Phys Ther, 2017.
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med, 2014.
- Heiderscheit BC et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc, 2011.
- NHS. Couch to 5K running plan.
- CDC. Adult activity: an overview.
This article is for general education and is not medical advice. Check with your doctor before starting a new training or nutrition plan, especially if you have a health condition.
