Is It Ever Too Late to Start Running? Here's What the Science Says
Published July 7, 2026 09:29AMIf you weren’t on the cross-country team in high school or didn’t pick up ahalf marathonhabit in your 20s, the thought that you might be “too old” to start running has probably. . .
Published July 7, 2026 09:29AMIf you weren’t on the cross-country team in high school or didn’t pick up ahalf marathonhabit in your 20s, the thought that you might be “too old” to start running has probably crossed your mind. But that couldn’t be further from the truth—your life isn’t over at 30. Take Ruth Wilson Beers, for instance. Now 60, the Lehighton, Pennsylvania resident began running at 40. “Fitness has always been important to me, and I would see people running and think, ‘I could do that,’” she says. For the first few years, she worked her way up torunning 5Ks. With a few under her belt, she decided to tackle the half marathon distance, completing it in 2:06. “I was never so proud of myself when I finished my first half. I kept saying, ‘I did it! I did it!’ to my daughter at the finish line,” she says. “I ran another half and thendecided to run a marathonwhen I turned 50. ”When the going gets tough, Wilson Beers offers these words of wisdom: “Don’t let what your mind tells you in the first mile determine how far you’ll go. It doesn’t matter how fast you go or how high you lift your feet, you’re out there doing it. ”Why It’s Never Too Late to Start Running“It’s almost never too late to begin running,” saysGrace Horan, MS, ACSM-EP, exercise physiologist at theHospital for Special Surgery. “While age, fitness level, and existing health conditions can influence how someone starts, people can experience meaningful health benefits from running at virtually any stage of life. Rather than focusing exclusively on age, it may be more helpful to focus on readiness to run and proper progression to successfully begin running later in life. ”Many of the health benefits associated with consistent running come from the body’s ability to adapt to physical activity, regardless of when someone starts. For instance, regular running can improve cardiovascular and metabolic health and fitness, which is associated with a reduced risk of diseases that contribute to mortality, according to Horan. While lifelong runners have accumulated these benefits to their overall health over a longer period, research suggests that becoming physically active later in life can still producesubstantial health gains. Specifically, a 2019 study inJAMA Network Openthat looked at over 315,000 people found that those who didn’t start exercising until their 40s or 50s saw nearly identical longevity benefits to those who had been active their entire lives. These “late bloomers” saw a 35% lower risk of all-cause mortality, a 43 percent lower risk of cardiovascular-related death, and a 16 percent lower risk of cancer-related death. “The body remains remarkably responsive to exercise, even in older adulthood, making it possible for new runners to experience significant improvements in overall health,” Horan says. Safety Tips to Consider When You State Running Later in LifeVery few people should automatically rule out running altogether, but those with chronic medical conditions or concerns about their health should consult a healthcare provider before beginning a new exercise program, including running, according to Horan. “It’s generally recommended that individuals with cardiovascular or metabolic disease, joint problems or orthopedic considerations, or other significant medical conditions go for a medical evaluation and receive clearance to start running prior to starting a running program,” she says. “With appropriate guidance and a gradual approach, many individuals who initially have concerns can safely incorporate running into their fitness routine. ”Common Mistakes to Avoid When You Start Running1. Doing Too Much Too SoonOne of the most common mistakes is doing too much, too soon, according to Horan. “Enthusiasm can lead people to increase volume and intensity faster than their bodies can adapt, raising the risk of injury,” she says. You should increase your training volume and intensity gradually over several weeks or months to allow your cardiovascular and musculoskeletal systems enough time to adapt, she explains. Doing so helps your body tackle longer distances and higher speeds over time. If you’ve never run before, consider beginning with a walk-run approach, alternating short periods of jogging with walking, Horan suggests. For example, start with jogging for 1 minute at a conversational pace, followed by walking for 2 to 3 minutes. Repeat this pattern three to four times. “This method will allow the cardiovascular system, muscles, tendons, and joints to adapt to the impact of running over time,” Horan says. Additionally, Horan advises allowing for enough recovery between runs by separating running bouts by at least 48 hours. 2. Not Cross-TrainingStrength training is essential to support your running because it builds resilience, supports joint health, and reduces injury risk, according to Horan. Older adults should strength train all major muscle groups at least two days per week, and do two to three sets of eight to 12 reps per exercise, according to theCenters for Disease Control and Prevention(CDC). 3. Taking It Too SeriouslyWhen starting to run at any point in life, it’s important to value consistency and enjoyment over speed and distance, Horan says. “Many people believe that they must run fast, long distances or be training for a race to experience the health benefits of running, whereas even small volumes of low-intensity running can allow for significant adaptation to improve both physical and mental health,” she says.