Do you want to know how to become a great runner over 40?  I talk to women all the time who have always dreamed of becoming great runners. By great, I don’t necessarily mean the fastest or the winner of the race. A great runner, to me, is someone who enjoys running and can go out, no matter the pace, and truly enjoy the activity.

But it can feel particularly intimidating and tough to find the motivation to start moving and keep moving! It takes longer to become an athlete when you’re over 40 (especially if you’re like me and never were one to begin with!). But as in anything we care about, we can make a plan and make it a priority.

3 Days a Week is all You Need

Don’t get bogged down with too much too soon. Or, if your life is like mine, maybe 3 days a week is all you’ll EVER be able to run! I’ve had seasons (especially when I was training for a time goal) where it’s been more, but for the most part, 3 days a week is all you need to stay fit and even to train for a race. For this half marathon cycle, that’s all I’ve done and I feel QUITE ready to tackle that 13.1 in just 2 weeks!

Keep it Simple

I am the queen of overthinking. With running, I’ve learned this is not a good thing. Today, for example, there are approximately 8,000 things I could do instead of my run. But when I’m finished with this blog post I’m going to put on my running clothes, lace up my shoes and GO. Don’t think. Just do. And on bad days, tell yourself you’ll just do 10 minutes. It’s a trick I’ve used for years. I think only once I’ve come back in 10 minutes and it’s because I was running a fever.

Be Careful Who You Tell

When embarking on your new endeavor, be cautious who you tell. In fact, you may want to limit it to only those you know are already runners. Non-runners love to say things to over 40 new runners like “you’ll ruin your knees” “aren’t you too old for that?” and “wow, aren’t you worried about your back?” This is a great time to make new friends and that girl at work that’s ALWAYS going on and on about her next distance race would be a great place to start (guilty as charged;).

Go really slow. And then slow down some more.

Running should be enjoyable. I know that sounds crazy. But I won’t do things I don’t like. If you’re miserable and it hurts you’re going too fast and/or too far. Use the talk test (if you can’t talk it’s too fast) and take your time. Becoming a proficient runner (not necessarily a fast one!) takes time. And a 15 minute effort is to be commended and celebrated!!

Be patient. It will take time for it become truly fun. But it CAN happen! And if crossing a finish line is your ultimate goal (be it a 5K, half or full marathon!) figure out what race you want to do, set a realistic time frame (training takes longer when you’re older), and make it happen! I’ll see you out there!

Happy running.