I love running. And yes, I’m over 40.
But I don’t run the way I did when I was 20. I shouldn’t — and neither should you.
Running is simple. You put on your shoes, you head out the door, and it clears your head. It gets your blood moving. But after 40, the rules change a little. And if you’re running with chronic illness — maybe type 2 diabetes, fatty liver, or aching joints — then how you run matters even more. The pace, the distance, even what you do alongside running… all of that decides whether it helps you, or hurts you.
The real problem: one-sided training
The mistake I see most often is people treating running as the only answer. “If I jog 40 minutes a day, my belly will shrink.” Unfortunately, it doesn’t work like that. In fact, if all you do is run, you may end up losing something important: muscle.
Long, frequent runs without any resistance training can eat away at muscle tissue. That’s a problem, because muscle isn’t just about looks. It’s the foundation of your metabolism. Without enough muscle, your body can’t burn fat efficiently in the long term. And let’s not forget — your heart is a muscle too. Too much cardio with no balance from strength training can place unnecessary stress on your system.
Running smart: what to keep in mind
If you’re ready to run, do it right:
1. Shoes first. Good running shoes aren’t a luxury — they’re protection for your joints. A specialty store can help you find the right pair.
2. Go gradual. Don’t aim for miles on day one. Start with 15–20 minutes at a relaxed pace, even mixing in walking. Build distance and speed slowly.
3. Mind the surface. A track is best, softer trails are great too. If it’s concrete, make sure your shoes absorb shock.
4. Time it well. Run in the morning or late afternoon, when the air is cooler and the sun isn’t harsh.
5. Keep it under 45 minutes. Longer runs can eat into muscle mass, especially if you’re not also strength training.
6. Balance with strength work. Squats, lunges, planks, push-ups — with or without equipment. This keeps your metabolism strong and protects your body.
7. Don’t skip recovery. Stretch, mobilize, roll out. Running tightens the body, recovery loosens it back up.
Play the long game
Here’s the part many people don’t want to hear: this isn’t a two-week project. Running won’t fix your metabolism in 14 days, and muscle won’t magically appear after a few workouts. But if you stick with it — and run smart — every session pays off. Your body becomes stronger, your metabolism more efficient, your energy higher, and your quality of life better.
That’s what we aim for in Fitt Training®: a periodized, personalized, medically based program that combines running, resistance training, nutrition, and mental support. It’s not about quick fixes. It’s about building a lifestyle you can actually keep.
So yes, start running. But don’t just run.
Run smart. Train consciously. Live fitter.
Do you need help? Click here and ask for appointment!
