Many people think that they're too old or too obese for a running program to be practical. Nothing could be further from the truth! A long-term study of runners and non-runners age 50 or over has shown that the many health benefits of running help runners to stay active and healthy for years longer than their non-running peers, with no greater incidence of arthritis in aging joints.
Always check with your doctor before beginning any new exercise regimen in case you have a health condition like heart disease or diabetes that can affect how you should run. Buy the best, most comfortable running shoes that you can afford, keeping in mind that they should be replaced after 500 miles of use. They may still look fine, but are beginning to lose the cushion that protects your feet and legs. A warm up routine to loosen cold muscles can be as simple as a brisk walk while pumping your arms. A cool down routine of stretching after your run squeezes out the lactic acid that causes muscle soreness.
Start out slowly, using a run/walk two minutes/run method to keep up the momentum to get the full health benefits. Don't be discouraged by how quickly you tire. This is normal, and if you are persistent, you will begin to see gains in the distance you can run within weeks as your body acclimates. Plan to run at least three days a week; put it in your daily planner and treat it like an appointment.
Don't let inclement weather prevent you from exercising. Cross-training can be an effective technique to strengthen muscles in ways that running doesn't offer. Try riding a stationary bike or swimming to keep muscles toned.
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