Running in old age - Tips & Tricks

Growing old healthily, being fit and remaining active in old age: This is what many people wish for. A good way to achieve this goal is simply to engage in a sporty daily routine. Walking or running is the most natural way for humans to move around, so it is a logical consequence that under certain conditions running training is possible up to an advanced age. The great advantage of walking or jogging is that it can be done almost anywhere, no extra equipment is needed and you can still enjoy nature including fresh air.

Everyone who does sports is a relief for society: athletes are less sick and each individual increases his or her own quality of life. Those who exercise train their muscles, stamina and coordination. This helps to be independent longer in old age. But the older you get, the more you should remember that your body changes and you should adjust the length and speed of your running training. Recovery times also become longer.

Running under medical supervision

Basically anyone can run. The prerequisite is that one is healthy, has no problems with the joints and is not overweight. Anyone who starts running at an advanced age should have a medical check-up beforehand. Joint problems and overweight can speak against running training, but here walking could be a good alternative. Walking is gentler on the joints, but just as beneficial to health. A stress ECG should also be done. Regular walking training improves the quality of life very quickly. The motor skills are preserved. But one should not forget that agility and coordination training as a supplement to running are even more important in old age than in younger years. Too much training and motivation can quickly lead to injuries, but as we know, this is also the case in younger ages.

"Anyone who starts running training at an advanced age should have a medical check-up beforehand."

A very important factor for healthy running training is the right shoes. A foot analysis or treadmill analysis at a specialist running shoe retailer is highly recommended. You start right away in the right shoes. This is the best way to prevent discomfort and injuries. Running shoes are usually not only shoes, they compensate for possible malpositions in the foot, give stability and through the cushioning in the sole, the joints are protected.

Running in old age - many advantages at once

  • Regular running training maintains mobility, motor skills and coordination into old age.
  • Running promotes blood flow to the brain and thus prevents forgetfulness. There are also studies showing that seniors who are active in sports are less likely to develop Alzheimer's disease than their non-athletic peers.
  • Exercise maintains bone density and thus prevents osteoporosis and bone fractures.
  • Those who exercise in a running group prevent loneliness and isolation in old age.
  • Running also improves mood in general, which fortunately is not only the case in old age.


  • Running is possible at any age, adjust pace and training volume accordingly - less is often more.
  • Run under medical supervision, reduce the training volume in case of complaints or walk if necessary.
  • Buy the right running shoes from a specialist retailer. Good advice is essential here. Avoid sports shoes from discount stores.
  • Take into account the longer regeneration periods when planning your training.