Running’s popularity is surging, making it a great time to join in. Perhaps you’re inspired by a family member’s 5K accomplishment, or maybe you’re reminiscing about your cross-country days.
Getting started with running can feel daunting, especially as we age. Knees aren’t quite as forgiving, and life’s demands can push fitness to the back burner for years.
This article outlines a plan designed by Paizley Longino, CPT, a running coach, specifically for women 40 and up to kickstart their running journey. Whether you’re a former runner or a complete beginner, these workouts aim to build strength and gradually increase your mileage.
Before You Begin: Essential Advice
- Incline Treadmill Workouts: To ensure accuracy, perform incline walks on a treadmill. This allows for consistent effort and eliminates external distractions. For a relaxed, focused environment, Longino recommends a treadmill.
- Incline Levels: Start with a 3% incline for most “easy” or “moderate” workouts and warm-ups. Increase to 4-6% for a challenge, and use 6-8% for steeper inclines.
- Shoe Selection: Consider investing in a good pair of running shoes; they can make a world of difference.
The 4-Week Plan
The plan incorporates both cardio and strength training, crucial for building endurance and aiding recovery. Strength exercises focus on building muscle and improving overall stability.
Week 4
Day 1: Cardio—55-Minute Jog/Walk
Alternate between jogging and walking. If you’re still primarily walking, focus on maintaining a challenging incline.
The Workout:
* 6 minute jog or run
* 1 minute recovery walk
* 3 minutes faster jog or run
* 1 minute recovery
Complete 5 rounds total.
Week 1
Day 1: Cardio—30-Minute Incline Walk
Begin by challenging your breathing and waking up those quad muscles with an incline walk.
The Workout:
* 30 minutes of incline walking, adjusting the incline to challenge yourself and understand your limitations.
Mindset note: Be cautious but consistent with your expectations.
Day 2: Upper-Body Strength
Strength training builds muscle, improves recovery, and increases endurance.
Complete three sets of:
- Resistance band bicep curls (10 to 12 reps)
- Resistance band anchored lat pulldowns (10 to 12 reps)
- Banded pull-aparts (10 to 12 reps)
- Dumbbell overhead situps (10 reps)
Day 3: Stretching
Focus on at least 30-40 minutes of stretching, holding each move for 30-second increments.
Day 4: Cardio—40-Minute Incline Walk/Jog
Alternate walking on a moderate incline with jogging at a steady pace.
The Workout:
- 4 minutes walk at 3 percent incline
- 1 minute flat road recovery
- 4 minutes jog at a flat road
- 1 minute recovery walk
Complete 4 rounds.
Day 5: Lower-Body Strength
Complete three sets of:
- Dumbbell front squats (12 reps)
- Dumbbell heel elevated goblet squats (10 reps)
- Dumbbell split squats (20 reps)
- Lying alternating toe touches (20 reps)
Day 6: Cardio—50-Minute Incline Walk/Jog
Finish the week with a 50-minute workout. Choose between an increasing incline or a jogging workout.
The Workout:
- Option 1: 6 minutes walk at 3% incline, then 1 minute flat road walk (repeat 7 rounds)
- Option 2: 6 minutes jogging at a steady pace, then 1 minute walking recovery (repeat 7 rounds)
Day 7: Full Rest Day
Week 2
Day 1: Cardio—36-Minute Incline Walk/Jog
Alternate walking on a moderate incline with jogging at a steady pace.
The Workout:
- 4 minutes walk at 3% incline
- 4 minutes jog at an incline
- 1 minute brisk walk recovery at 0 incline
Complete 4 rounds.
Day 2: Upper-Body Strength
Complete four sets of:
- Resistance band standing anchored chest presses (10 reps)
- Resistance band standing frontal raises (12 reps)
- Dumbbell upright rows (12 reps)
- Dolphin planks (12 reps)
Day 3: Stretching
Focus on stretching for 20-30 minutes.
Day 4: Cardio—40-Minute Incline Walk/Jog
Repeat last week’s workout.
The Workout:
- 4 minutes walk at 3% incline
- 1 minute flat road recovery
- 4 minutes jog at a flat road
- 1 minute recovery walk
Complete 4 rounds.
Day 7: Full Rest Day
Week 3
Day 1: Cardio—55-Minute Jog/Walk
If you’ve been primarily walking, start jogging. If you’re already jogging, try running.
The Workout:
- 6 minute jog or run
- 1 minute recovery walk
- 3 minutes faster jog or run
- 1 minute recovery
Complete 5 rounds.
Day 2: Upper-Body Strength
Complete four sets of:
- Alternating dumbbell hammer curls (10 reps)
- Gorilla rows (16 reps)
- Dumbbell wide bicep curls (10 reps)
- Forearm plank hip dips (12 reps)
Day 3: Stretching
Focus on stretching for 20-30 minutes.
Day 4: Cardio—55-Minute Incline Walk/Run
Focus on maintaining a challenging incline.
The Workout:
- 5 minutes walk at 6% to 8% incline OR quicker speed run
- 1 minute slower jog/run or lower incline walk, but do not fully recover on speed or incline.
Complete 5 rounds.
Day 3: Stretching
Focus on stretching for 20-30 minutes.
Day 7: Full Rest Day
Repeating the Plan
To progress, repeat this plan, gradually increasing the jogging segments or decreasing rest time. This will build upon your strength and endurance, helping you reach your running goals.
Disclaimer: Please consult a healthcare professional before starting any new exercise program.
