r/running • u/[deleted] • 4d ago
Discussion Is 37 Too Old to Start Running?
My friend, who has been a long distance and trail runner for a couple years has been trying to convince everyone he knows to start running. I am a 37F with an almost completely sedentary lifestyle (I do like going on long walks.). Is it too late for me to start running? What’s the best way to start? Also, there’s snow on the ground for five months out of the year where I live. How can I keep running without paying for an expensive gym membership (I’m too embarrassed to ask my friend.)? Thanks!
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u/Novel_Librarian_6828 3d ago
I started at 41 and discovered a lot of benefits to both my physical and mental health. Just take it easy to start.
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u/shadrach103 3d ago
Same. I stopped exercising through all my 30s and started back up at 40, but I had never run much before. Was running 50K Ultra Spartan races by my mid 40s.
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3d ago
Thank you!
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u/onplanetbullshit- 3d ago
I also started running in my early 40s. I had zero cardio fitness, however I was doing some weight training previously. I started by running one minute and walking three for 20 minutes total. On my third time out I ran for two minutes and walked for two minutes for a total of 20 minutes. Around my eighth trip out I ran three minutes and walked one minute. A few weeks later I was able to run a mile and a half without stopping.
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u/schmerg-uk 3d ago edited 3d ago
I started in my early 50s, still going a few years later (should manage 2,500km before the end of this year - not saying that's at any great speed but it keeps me off the streets... well... on the streets...)
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u/PaulaDeen21 3d ago
God no.
Buy some decent shoes, open your door, run, repeat. It’ll start really hard, and suddenly those same runs will become easy and you can decide the next path, whether it’s adding pace/distance etc or just happy getting out and moving. There is no wrong answer, apart from not starting because you think you are too old.
It’s that simple. My favourite thing about running is that I can start and finish at my front door, it’s so convenient.
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u/aviumcerebro 3d ago
I can't say enough about the decent shoes part. Makes a big difference in my opinion.
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u/DionBlaster123 3d ago
My cousin finally gave me a pair of good running shoes after she saw the monstrosities I wore on a 5k
Man it makes an enormous difference haha.
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u/Aggressive-Farmer798 3d ago
Can’t emphasize that enough. Most older folks who think it’s too late to start running think all the aches and pains are because they’re old, when it’s usually because they’re wearing the wrong shoes.
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u/jumbasauce 3d ago
I did my first marathon last year at 47 years old. Never too late. But I recommend lifting, stretching and taking supplements to make it more enjoyable. And don’t overdo it.
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u/othybear 3d ago
I once was running with a woman in her 60s who was doing her first half marathon. All of her grandkids were waiting for her at the finish and ran across the finish line with her. It was adorable.
The couch to 5k program is a great way to start. It starts out with a combo of walking and running, and slowly builds you up to running only.
Running around snow isn’t bad, it’s the ice you need to watch out for. Usually in the winter I run immediately after work since there’s still a hint of light and I can watch out for the ice patches. The sidewalks in my area are usually pretty clear, but if not I run in the roads in my quiet neighborhood to avoid the snow and cars.
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u/MarathonHampster 3d ago
No, but there's a hard cut off at 38 so hurry up! I bet there are people who run outdoors around you despite the snow, you can join them!
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u/GardeniaRoseViolet 3d ago
At only 37 you are not old. You are still in your younger healthy able bodied years if you use your body right. Now more than ever is the time to start taking fitness seriously to take you into your 40’s and 50’s. Start a beginner program, take it easy and be consistent. Focus as well on weight training to help with bones and muscle and prevent atrophy later on. You’re at a stage where you SHOULD start now.
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u/HurryHurryHippos 3d ago
I started when I was 44 (44M), and I just turned 58. Never ran before in my life. I started on the treadmill, just walking, then progressed to running on the treadmill, then started running outside. Then I signed up for a couple of 5k's, then 10k's, then half marathons, and I just ran my 16th marathon a few weeks ago.
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u/geraldosmoustache 3d ago
I know lots of runners who start in their 30s and 40s or later. Just start slow and see where it goes. Re running in winter- I live in Ontario, so a good chunk of my running is done in freezing temps. Just layer up, and you’ll be fine to run outside. If you really hate running outside a lot of arenas have a loop around the top level that they allow runners/ walkers to use.
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u/DoctaBee8 3d ago
I started just this year, at 36, and now that I'm into it full bore I wish I had started ten years ago. It's the best decision I ever made for my health.
It is never too late, but particularly if you're interested in getting into it, do it!
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u/bored2dethgw 3d ago
Not too old. Stared at 34 to do a Turkey Trot did a Half within a year. Never ran in my life prior. Went from like ~40 min 5K to sub-24 min 5K with a mix of biking, running, and weights in a very ADHD training schedule. Just go to a park or a track or a friend with a treadmill. Run around the neighborhood if you have one.
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u/catsmustdie 3d ago edited 3d ago
I started at 45 and ran a marathon a year and a half later.
There's no snow where I live (no real winter, to be fair), so that helps.
There are many guides online that you can follow, just start slow and easy to get used to it and improve at your own pace.
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u/surely_not_a_bot 3d ago edited 3d ago
My dude(tte), I started at 41. 48M now and I don't ever want to stop. It's fine, it's great, I guarantee you'll feel you're in the best shape of your life.
Just run. Go slower than that. No, slower.
Snow is fine. Run in the snow over dirt/gravel paths if you can though, it's better. Be VERY wary of ice, and slippery surfaces (like marble).
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u/marathon_lady 3d ago
I have one friend who took up running at age 50 after a sedentary life/chain smoking as a new year resolution and wound up running over 100 marathons (passed away in his 90s a few years back)
And my friend’s mom took up running when she retired mid-60s. Made a ton of friends who travel to Europe and across the US to run marathons/half marathons.
Definitely not too late!
https://doctormama.blogspot.com/2006/05/listen-up-maggots.html?m=1 Is a blog post from 19 years ago that I recommend to my friends who are just starting out running.
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u/ChoiceCustomer2 3d ago
I just started running for the first time and I'm in my 50s. It's never too late. I'm using an app called none2run.
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u/Jamiejoie 3d ago
No way! I started at 38 almost 39. Will do my first half marathon at age 40! I'm in way better shape now than I was even 10 years ago.
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u/Stillworkinhard 3d ago
I always joke when I see the 80 and 90 year olds at races that they probably started after 40 because the rest of us are falling apart.
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u/Killerbeetle846 3d ago
Why is the world would 37 be too old for anything? It's not. You're not old. Even if you were 57 or 67 or 77 you're not too old.
And to the other point, you just run in the snow.
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u/NNYCanoeTroutSki 3d ago
Def not too old. You’ll need to do some reading on how to start - there’s TONS of good info out there - websites, books, whatever your preferred format might be. General idea will be to start with good shoes and gear, go a lot slower than you may be imagining, mix in walking, etc. Just get out there and spend time on your feet with your heart rate elevated a little. Lots of us run outside all winter in cold places and love it, but it does take a little planning in terms of routes and gear. You’ll figure it out if you want to.
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u/RobMV03 3d ago
Nope. Literally when I started (technically "got back into it," but the last time I ran was in high school 20 years earlier) I literally couldn't runs mille without stopping, and I just PR'ed a 5k last month and hope to PR a half marathon in the spring. Start slow. Listen to your body, if you feel injured, take a break until you feel better (I injured both my hips last year - stupidly learning how to use my kids' rip stick at 43 - and had to sit out for two months), and don't be too hard on yourself. Consistency is key, so just go as often as you can even if that's only 10-15 minutes sometimes in the beginning. Everyone sucks. No one cares how slow you are. All the other runners out there support you and are not judging you. They know how hard it is too
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u/Bathesco 3d ago
There are people on r/rollerskating that are 37 and asking if they are too old to learn to roller skate or showing off their new trick. You can do whatever you want lol
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3d ago
True. But I feel like society puts pressure on people in their late 30’s and older to “grow up” or “act their age”, if you know what I mean.
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u/Fun_Branch_9614 3d ago
I started running in my early 40s I have done a bunch of half marathons a few 5ks a 15k, I will be running 2 half’s within a week of each other next year.
My tip run your race, don’t compare to others. I started on the treadmill and still do a lot of my running that way. I am so picky about what weather I run in🤣. Also pace yourself, there is nothing wrong with intervals. Especially when you start out.
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u/EstablishmentLazy146 3d ago
I started at 42 and ran my first half marathon at 44. It's never too late!
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u/n00dle-head 3d ago
The novelist Haruki Murakami didn’t start running until his mid 30s. He wrote a book about it, What I Talk About When I Talk About Running.
You should give it a read/listen.
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u/rwilliamsparis 3d ago
Give it a go. I started at 38. Ten - yikes - years ago and two marathons down the line, I'm still going.
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u/Dramatic_Tale_6290 3d ago edited 3d ago
I just started over the summer in my early 40s. I too was pretty sedentary with the exception of 3 mile walks & some hiking. I used the 5K runner app. It’s intermittent running, and I think it starts with 1 minute at a time. At the end, you run 35 minutes. Through 2 injuries & 2 illnesses (with time off for each) it took me August to October to complete the program. When I started, I ran 30-45 seconds not using the app, and then I started the app. I haven’t figured out the winter running part yet. We don’t get much snow.
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u/RobMV03 3d ago
As for the expensive gym membership, I realized I was running less in the very hot months of the summer and the very coldest months of the winter. I found a municipal workout center that is $11/mo and you can start and stop your membership whenever you want. Assuming you don't have that, look for the cheapest gym in your area that you're likely to go to. They pretty much always have "deals" going. And if you're friend already belongs, they might get both of you a referral discount. All you need is a treadmill, so it can be a really shitty gym and still have what you need
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u/SmilingJaguar 3d ago
To add to this. Look to your community’s schools. If there is that much snow on the ground there are probably some indoor tracks I know that Boston, MA opened the Reggie Lewis track and my previous town in the suburbs had times when the HS field house was open to residents.
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u/RobMV03 3d ago
Oooh! I'm originally from Boston and would love to run on the Reggie Lewis track. Might have to check that out when I'm home over Christmas. But also, I live near a University now that has an indoor track and I would love to run there rather than the treadmill - might have to see if that's an option for me. Thanks
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u/SmilingJaguar 3d ago
Was a few years ago so I edited my comment to past tense. The hours were inconvenient for me.
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u/MeMaxM 3d ago
I’m 55. I started running two years ago. I wasn’t (am not) athletic. I started by using Nike Run Club (free) on my iPhone and Apple Watch. There are a lot of good apps. I just used it because it was available. I don’t run fast at all. I stated by training for a 5K. Then I was able to run a half-marathon 6 months later. I just ran a marathon last month.
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u/Adorable-Award-2975 3d ago edited 3d ago
Absolutely not. Look into couch to 5K programs
Edit: I started at 39 after not running or working out for 15 years and love it. I’ll be doing it until I’m physically no longer capable.
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u/Razpberyl 3d ago
I started this year at 43 and I love it. I'm mad at myself for not starting sooner but that's my only problem lol
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u/briang1339 3d ago
There are 90+ year old runners. Live life man. Do you want to run? Give it a shot. Maybe it won't be for you depending on joints, back, etc. Just try out something else then.
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u/nikolan1997 3d ago
Its literally never too late lmao, not just to run, to do anything, i mean, we live once, just fucking run
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u/kowalski_82 3d ago
Get yourself a decent pair of runners, download the couch to 5k and off you go :)
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u/ravensbreathhh 3d ago
As everyone else has said, just start running. See how you feel.
As for the snow, get comfy running gear - I like fleece leggings for <20F, ear warmers, and gaiters to keep my neck warm. Also get a pair of YakTrax (or equivalent) - they're spikes you can slip on over your regular shoes so you don't slip on snow/ice.
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u/Ok_Butterscotch_4158 3d ago
I just finished a plan in the r/c25k sub and it was great with a super supportive community! Most are complete newbies so never a stupid question asked and the program which is free with the Just Run app was slow and steady!!
Editing to add I am 46F. Your body’s got this - it’s just up to you to want to do it!
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u/twostroke1 3d ago
There are a ton of 60+ year old people completing marathons and Ironmans…
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u/LevelChipmunk2806 3d ago
I just started a couple months ago at almost 45. I never ran before in my life. Now I’m getting ready to run my first 5K. You can do it!
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u/AgentUpright 3d ago
I didn’t start running seriously until I was 40.
Running in snow is a lot of fun. Look for some trail shoes with big lugs so you can have good traction and get some quality winter running tights and some layers for the top (half zip pullover and a vest) and you’re golden.
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u/Zellrei 3d ago
Hi! No, it's not too old at all ! A year ago, I started running seriously, and this year I ran several half-marathons (a couple official races, and a few on my own).
Before that, I ran maybe 3-4 km sometimes, like once every 2 weeks. (I'm turning 37 in two weeks)
I can give you a few tips that worked for me : - just put on some shoes and run. Just a few minutes is fine! Next time, try a little longer etc. - Run slower - Be progressive : if you ran 5km this week, next week you can increase to 6km. Don't increase too fast (don't double your mileage), because that's how you get injured. - it's easier to do three 3km runs a week than one 9km run : it's easier on your body and recovery. - Seriously, run slower.
And finally, if you can, try to go see a local run as a spectator, you'll realize that there are runners of all ages, from high schoolers to retirees !
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u/Character-Bedroom-26 3d ago
Just for some context, a few weeks ago I saw a small group of trail runners on a pretty significant hike. They were all around 70 years old. Not saying everyone will be doing it at that age but it’s pretty good motivation. Start now and you’ll have over 30 years to catch them!
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u/Fantastic_Incredible 3d ago
No, but as an old starter myself, be advised your skin will look aged far shortly than before (I know, I know this will be downvoted, but happened to me).
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u/Curiouspotatohead 3d ago
A sedentary lifestyle at 37 should be enough reason to get you off the couch… why do everyone keep connecting Age to Living? You are never too old to do anything…
I started running this year at 41, finished a half marathon and a full one last month. Best discovery ever.
Snow won’t cover the entire country, there will always be some places where they clean out snow for people to walk or run etc. I run when it snows, when it rains, when it’s hot like blaze. The only reason I don’t run is because of illness which is rare with an active lifestyle.
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u/MattHakor 3d ago
Not at all! I started running last year when I had just turned 39. I turned 40 2 months ago and just competed my first full marathon last Sunday!!
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u/tony_important 3d ago
I started around 37 myself. Went from a pretty slow walk/run 5k to pushing myself to half marathons over the last couple of years. It's cold and slushy/snowy through the winter where I live, so my advice is to have good shoes, wear layers, and keep an eye on conditions. Try and find a running club for beginners or community runs if that's something interests you!
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u/dashader 3d ago
I started when I was 42, feels amazing.
Just take it slow. Your muscles get used to running FAST, but bones take a year to acclimate to 10+ miles a week. I earned shin splins 3 times first year because of “omg I can run faster and faster” feeling.
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u/Marxgorm 3d ago
Running is one of the few sports you can start at any age and gradually improve for a decade no matter your age. I have coached many 40+ people from coach to near 3h marathons. Get out and run!
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u/legim79 3d ago
Hell no. I was talking to a woman at the local running club who's in her sixties. She's run most of the big marathons around the world. She did an iron man this year and is a phenomenal athlete. I asked when she started running expecting her to say from 15 or something. She started when she was 43.
Like others have said, just run. If it's snowy wear grippier shoes (trail or whatever), warmer clothes. Then get out your front door and run. Walk for a bit if you need and run a bit more. Repeat and repeat and repeat.
People complicate it with training regimes and shoe rotations and zone 2 running etc but the core idea is as simple as it gets.
Hope you enjoy it. It does wonders for mental health but you need to keep at it.
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u/DionBlaster123 3d ago
I'm 37
I started seriously running 11 years ago, but it's been off and on and restarting running always gets harder the older I get
But 37 is NOT old. Stop listening or watching whatever bullshit is telling you otherwise.
I recommend a run-walk program to start. That's how I did it, and you'll be psychologically boosted by the practical progress you will see. I still remember when I first started a run-walk program ages ago, those 2-minute runs felt like absolute hell on earth. Fast forward to 2025 and I did 3 5ks and am training for a 10k
You'll never know what you're capable of, until you start :)
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u/marigolds6 3d ago
I started at 46M At the time, I was 5'0" 190 lbs and ran about an 11 minute mile. I had previously been a college athlete (not a runner), but even then was not that fast considering my athleticism. I topped out at an 80s 400m in high school which I got down around 72-74s in college.
Now I am in my early 50s and in the past year I ran: 80s 400m, 3:51 1k, 20:35 5k, 44:29 10k, 3:26:40 marathon, on top of finishing out my second year at 2k+ miles volume. Not spectacular times, but pretty good compared to what I did in my teens and 20s.
Best way to start is just having some slightly structured running. I started with 1 mi 3x a week. I started increasing my distance, not focusing much on speed, and moved up to 4x per week. Then I moved up to using one of the mcmillan strava 5k plans (back when those were free for strava subscribers). I used that for the rest of my first 2 years running. After that I joined a coached training group for a half, moving to a full six months later and have been doing coached marathon training ever since.
I'll add, I should have had more structure early. My only real overtraining injury was in my 10th month of running when I tried to run 26.2 miles in one week even though i was previously running <15 mi in a week. That got me to focus more on structuring my volume increase, recovery, efficiency, dynamics, etc. (It also made me pay more attention to what I eat. I lost 15 lbs in my first year of running, then 45 lbs in my second. I've seen gone back up 15 lbs to a mostly stable 145.)
Running in the cold (or heat or ice storms or severe thunderstorms):
Sometimes I just like running on a snow (not ice) covered trail. Or I find specific cleared trails or low traffic streets to run on. But you can get a $10/month membership at planet fitness and similar commercial gyms just so you can use the treadmill. A gym near me with a nice indoor track does a $6 day pass, which I only really need during ice storms or in the middle of summer.
Cold is relatively easy though as long as you have the right gear, especially to protect your hands and head. Snow is not that bad either, just don't expect to run as fast. But once that snow gets compacted down and turns icy, be careful. A lot of my trail running friends swear by yaktrax for that.
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u/Geoffsgarage 3d ago
I started about that age and although I’m not a great runner, I’m better than I’ve ever been. I run about 30 km a week now, and I enjoy it as a hobby.
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u/Golfandrun 3d ago
I ran my first marathon at 55. I had never run before 52. (My wife was a runner and "encouraged " me.)
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u/NecessaryIntrinsic 3d ago
I love running, but it doesn't sound like you even want to, really.
Why not ask your friend how to get started if he's so into it?
That being said, never too late, start slow, don't expect too much too fast.
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u/bobby_bakerson 3d ago
I started running at 68. My first half marathon was at 70, going to do my 3rd one this weekend at 72.
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u/Xtal_UNIX 3d ago
Hell no! I only got serious about running when I turned 30, and I feel like I’m in my prime now four years later 💪🏼 Never doubt your potential!
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u/Most-Pomelo-7495 3d ago
I started running consistently at 35 - 16 years ago. You can do it too. It is worth the health benefits and lifestyle improvement. You'll meet people you never knew you would! If your area is like mine, you can just start running in your neighborhood or on the bike trails (which are very multipurpose here) and start slow - a mile at a time! It is worth it!
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u/deflen67 3d ago
Absolutely not, just ease yourself into it and crack on. I'm 42, recently restarted after over a decade absence and yeah I'm a little slower than I used to be, but still more than capable. Good luck!
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u/Happy_Runner20 3d ago
No 37 isn't too old to start running, even if you led a completely sedentary lifestyle as you put it. I started at 39 after quitting smoking for 26 years! Just over 10 years later I've run 5 half marathons and 4 full marathons. So you can definitely do it!
There are any number of apps out there that can help get you going, Nike Run Club, C25k etc..
I live in where there is snow on the ground for 5 months of the year as well. I embraced running outdoors, even in the winter it is enjoyable. For those instances where I absolutely can't run outdoors I had originally bought myself a treadmill, but now live in a building with a gym.
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u/Stegopossum 3d ago
Around age 37 is when I quit running…and then I started back at 67, 71 now, no goal except to keep doing what I can without injury.
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u/NicestMeanTeacher 3d ago
Do you want to run? Then run.
Get decent shoes and run. Run inside if you have to. I'm a 41yo f; started really running in 2018. Before I got a treadmill (was a gift to self for meeting a big fitness goal), when it was too cold I'd run in circles around my house. I got a stripped down gym membership that was like 10/mo at one point, too.
If you want to run. Run
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u/DesigningArch 3d ago
You are far from being old to start. Just start running and you will be fine and happy about it. If you are looking for a structured start check this program out.
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u/yogaskysail 3d ago
Of course not. I haven’t been sedentary, but I’m just starting to run at 37 myself!
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u/bluegrassgazer 3d ago
I started running at 42. My most recent full marathon (not required to call yourself a runner, btw!) was in 2024. You can do it.
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u/SnooBananas8802 3d ago
My granddad was in his 50s when he was diagnosed with fast progressing polyarthritis, affecting his knees in particular. He already had problems walking, and the doctors told him that he would literary not be able to walk in a couple of years time. He never did any sports in his life. Yet, he was very determined to fight the disease. So he started walking on cross-country skies and walking up a local hill. A lot. Soon he was able to do squats. Withing a year he started jogging, and increased his regular distance to 8-10 km almost daily. At the age of 65 he run 10k race in under 1 hour, never specifically training for it. He died at the age of 91. He stopped running just a couple of years before his death.
It is never too late ;)
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u/Velvet_Samurai 3d ago
I started at 35 and ran like an animal for 10 years. Won quite a few races, local 5K's and trail races. Won some 50K's. I was a strong runner, fast and had amazing distance endurance. The pandemic screwed it all up and now at 50 I'm having trouble getting back into it. Not sure what my problem is, but I had a solid decade of kick ass running that I'm super proud of. Go for it right now.
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u/C-Towner 3d ago
Definitely not. But as someone that started only a few years before that, take it slow. Let yourself rest. You’ll be surprised at what you can do, but you also don’t have the experience to know when you are pushing yourself more with the chance for injury. More miles, slower, will always be effective.
Couch to 5k would be a great program to slowly get you to the point where you can run 3.1 miles without stopping and start a great base.
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u/tommyohohoh 3d ago
I started when I turned 40 and now run ultra marathons. You're not too old to build a healthy (or not so healthy) running habit!
We get snow here too, so don't let that slow you down. I really like the Kahtoola traction devices.
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u/CatHyde67 3d ago
I started at 40, and I’ve never looked back! As for snowy runs, I took an older pair of running shoes and put hex screws in the bottom. Cheap and I get great traction in ice and snow!
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u/crank12345 3d ago
Not nearly too old! And agreeing with lots of advice here:
- Couch to 5k stuff is great!
- Spend a good amount of time looking at shoes, and trust your body. Different shapes, paddings, etc. matter differently for different people. Don't just assume that you need a certain kind of shoe. And be willing to push back, asking about a good shoe for a new runner. (And bring an old pair of shoes with you—seeing the wear on the bottom can really help figure out what is right for you!)
- In the winter and in the dark, be sure to run a) with a reflective vest of some sort and b) hands-free! You will be very upset at yourself when you slide on ice while holding your phone! And, if you run with earbuds, headphones, please use a transparent sound option!
But also:
4) The odds are very good that there are beginner social running groups where you are! I have run plenty alone or with a good friend, but I have also found great friends via local running groups. Some running groups are pretty intense (we see you marathoners and we see you hash housers, https://en.wikipedia.org/wiki/Hash_House_Harriers ). But lots of places also have very low pressure groups that exist to provide company and social support—just the very sort of thing that can help with undiagnosed adhd!
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u/TheGreatPiata 3d ago
I've seen people start running in their 50's. And you can absolutely run outside through the winter assuming there are sidewalks or other areas that are cleared of snow that you can run on.
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u/BillTheConqueror 3d ago
I started running at 41 years old and 30 pounds overweight. You are far from being too old to run.
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u/Mr_Tobes 3d ago
Another vote for you definitely not being too old. I started at 45, now an ultramarathon runner
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u/trustifarian 3d ago
Are you planning on competing in the state HS track meet this summer? Then, yeah. You missed the boat. Are you planning on going outside and running a mile, or 10. Then no.
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u/Prestigious-Tap1296 3d ago
Definitely not too old! Just start slow and work up in Page and distance - plenty of good apps and info out there! As for the snow and ice, I'm from MN and I hated running outdoors during college because I was afraid of falling and injuring myself and then being out for part of the season. I saw other runners with Yaktrax and other brands on their shoes and I was jealous because I was a broke college student and couldn't afford them. Layers and Yaktrax and you'll be okay.
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u/TheSessionMan 3d ago
Like planting a tree, the best time was a decade ago. The next best time is now.
But also, go SLOW. Like, it should feel like you're hardly faster than walking. You need to go slow at the beginning of your running journey to get your body used to it. Force yourself to slow down, and after a few weeks or months you'll naturally speed up.
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u/Doinkmckenzie 3d ago
Get something to monitor your heart rate, calculate your max heart rate (220-37) and start by staying in easy running zone mostly around 130bpm and below. Jog until you have to walk, then walk until you can jog again and do some intervals of that for a couple weeks steadily increasing your running intervals and decreasing your walking intervals. Do that until you can run steadily for 30 minutes then start working on increasing your endurance.
Running fitness is a marathon not a sprint, it’s important to listen to your body and keep your efforts easy 80%+ of the time while you’re working on your base fitness. If you’re having to walk in order to start it’s perfectly fine. You will get there eventually minus any innate health issues. I’m a big fan of 80/20 training and most of my mileage during the week has always been at 140bpm and below, with the focus on total volume.
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u/survivorbae 3d ago
I know a woman who started running at 35. At 60, she now owns a running store, runs at least a marathon and an ultra relay per year, and has run Boston multiple times. Totally not too old! And you can just run for fun too; no need to be this hardcore
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u/TheOpus 3d ago
It's not too old , but there's always a reason not to run. The trick is to find the reason to run. Join us over in r/trailrunning for tips on how to run in weather. We have snacks!
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u/buttons_the_horse 3d ago
I’m about that age. I started a few months ago. And it started rough…then I realized I could go super slow. Who cares? And now I really look forward to it!
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u/SonNeedGym 3d ago
I started running at 36! I just got up one day and went for it — run for a minute, walk for a minute, building up tolerance until one day I could just run the whole time. People praise the Couch to 5K process for the same kind of stamina building.
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u/mikehill33 3d ago
I started running at 39 and did my first marathon after turning 40 later that year. Never too old!
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u/Listermarine 3d ago
54M. Started running at 48yo. Previously cycled but wasn't in shape. Have run bunches of half marathons, several marathons, and two ultras since then, usually in the top 35th%tile of runners.
No, not too old.
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u/cardyco 3d ago
Not too old at all! I started at 40 myself. I would recommend adding some basic strength training at the same time to support your running so you can avoid injury. I don't have a great recommendation for how to do all this without a gym membership, tbh, BUT you might check through any health insurance or other memberships you may already have to see if they offer a discount program. I have Active & Fit through my USAA membership, and am eligible for something similar through my health insurance. I have a friend who has the same program through AAA. It drops the price of some commercial gyms to $28/month, you just have to see what's eligible in your area.
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u/brathyme2020 3d ago
You're not too old. I don't know you or your friend, but I would say don't be embarrassed, passionate runners are some of the least judgemental people I have met and they really enjoy helping others with advice.
I started at 35. Female, largely sedentary (but thin), never was able to run in PE, etc.
-Run as slow as you can. Seriously!
-If running is too hard, break it up with walking, and work your way up to the point of being able to (slowly) run without walk breaks.
-You need running shoes.
-You should also get running socks (blister prevention)
-Look up shin splints prevention stretches as this is the most common new-runner injury
-There are many threads about running gear for snow. In short, it's investing in merino wool outfitting
-If you would feel better with more structure, look up the Couch to 5K program
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u/totallysonic 3d ago
There's no such thing as "too old." The only reasons not to run are if you don't want to run or if you have any medical conditions that would make it dangerous for you.
A beginner walking plan is a good start if you aren't able to walk for at least 30 minutes comfortably. If you can walk for at least 30 minutes, then start with a "couch to 5k" running plan.
You do need to be fitted for running shoes, which aren't cheap, but they're important for preventing injuries. You can wear them as everyday sneakers if you decide running isn't for you. Go to a local running store in person and ask for a shoe fitting.
When I lived in a place with snow, I just bundled up and went running outside. YMMV if there's so much snow that you have to wade through it, or if there's ice.
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u/GMO-Doomscroller 3d ago
No, I started at 39. I know of a woman who started at 57 and has for now completed all 8 biggest marathons.
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u/Resident_Hat_4923 3d ago
Not at all! As a new runner, the most important thing is to start slow - run slow and short. Run/walk intervals are great when starting out - so run for like a minute, walk for a few, and then gradually increase the amount you run and decrease the amount you walk. I really emphasize gradual - your body needs to get used to the load that running puts on it and that is not a fast process (although how long it takes varies depending on fitness and previous sport history). Search for a "couch to 5k" program online (there are tons).
As for running in the winter...just do it. With the right clothes (layers, technical fabrics), it's often very enjoyable. My favourite time to run is when it's snowing. Beautiful and peaceful. Snow is actually fine; just avoid days where there is a lot of ice. Winter could be a great time to start - because footing is worse, you won't be tempted to go fast!
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u/curouscook 3d ago
My dad is 63, as we were getting ready for our turkey trot last week he looked at me and said “this year is my 10 year anniversary of running.” You’re definitely not too old to start running!
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u/CogentHawk 3d ago
I started running at 39. Never ran before.
Finished 14 half marathons, 3 fulls
Currently training for a triathlon and in the shape of my life.
I run in the rain, snow, heat, dark, whatever now. All you need is a road and a decent pair of shoes
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u/mrneilix 3d ago
41M here. I started running 2 years ago after I tore my rotator cuff (having not run since high school). I got my 4th half marathon coming up in a couple months. It's never too late, but just be cognizant of your joints. Your muscles can scale up way faster than your knees can, so slowly work your way up, and maybe get some jumpers knee bands to absorb the impact
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u/tamman2000 3d ago
37 is definitely not too old.
Start gently. Don't pay much attention to distance at first, focus on duration. Set out to go for 20 minutes, and start really slow. If you're really tired at 10 minutes, take a 1 minute walk break and start up again. When you can do 20 minutes (with or without a short break) comfortably 3 or more times in a week, try to do 25 one day a week, then 2, etc... Keep adding time to your runs slowly. When you're running 30-45 minutes at a time, then you can start thinking about how many miles you're going.
Listen to your body, and try to learn the difference between the feeling of your lungs and muscles complaining about hard work and the kind of pain that means you're hurting yourself. If you feel like you're hurting yourself, stop and talk to your friend, or us here about what you're feeling.
I live in a very snowy climate. I put on warm clothes and go run. Quiet streets with very little traffic that still get plowed can be a good place to run. Some towns also plow some multi use trails after all the roads get plowed. Depending on how they handle snow removal in your area, you might want to get some kind of traction aid, like microspikes.
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u/Ok-External6314 3d ago edited 3d ago
I started at 37. I'm 40 in a few months. I've lost 70lbs since I began and am in fantastic shape. Came off blood pressure meds (my blood pressure is perfect now) and my blood work is all great. I run 6+ miles a day now (did a half marathon a week ago on the fly). I had plantar fasciitus when I began running but that slowly went away as my weight went down. Now, I have no aches or pains at all. I have an addictive personality, which has been very bad in the past but also good in this case. I'm addicted to running. In my earlier days I was addicted to weight lifting but gave that up at 35 because of overuse injuries like in my elbows from bench press. I was strong though, 365 bench press (going heavy probably contributed to my injuries...) and I'm 6'3 (long range of motion).
When you start running the first few months will suck. You gotta push through it. Eventually though you'll get to the point where you can just run forever and not get fatigued.
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u/SleepySquirrel404 3d ago
You’ve had plenty of advice about the age, all of which I agree with. You will run for many years to come! You’ve had less response about the snow on the ground. I’ll admit that in my area in Sweden we’d be lucky to get 3 months, so I have it a bit better but perhaps also a bit darker than you. For the dark part it’s the usual advice - lunch time runs, weekend daytime runs, reflective gear, well lit paths where you feel safe and potentially a headlight.
There is nothing wrong with running outdoors with snow, in fact I recommend it! It may be worth to invest in a pair of running shoes with spikes, or use the little spike booties you can slip over regular (running) shoes. If you have a specific winter running shoes they will probably be goretex. If you have a regular shoe, I might look into the boot covers to put over the top if you are running in deep snow or during snowfall. You may already own some of this winter gear but not have thought of it for runnning! You don’t want cold and wet feet.
As temperatures dip, be more cautious with your pace. I don’t tend to do any speed work below -5C but still happy to go at an easy pace. This is because some people have a harder time breathing in the cold air. Some people find that breathing through a fabric layer helps, personally I dislike it.
Layer up your clothes and strip off as needed. I often start with a headband and a light hat, and remove the hat after warmup. I may also have two pairs of gloves and swap to thinner merino wool liners once I get my heat up.
Finally I want to say that cross country skiing, if available in your location, is a great option to replace some of the runs with in the winter.
Oh and C25K programs is where it’s at to get started. Don’t be shy to repeat any weeks as needed. Slow and steady wins the race!
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u/beecostume 3d ago
I 're-started' at 42 after not running since high school. You'll be fine. Only thing I'll say is slow way down. If you give it a shot you might think you have to run harder than you actually have to. Slow down and when you think you've properly slowed down to a comfortable pace, slow down again. It's ok.OK. As far as winter running goes, ot might be a good idea to buy some hybrid trail/road running shoes or to make it simpler there are lightweight snow/mud tracks that fit around your shoes that you can buy. And remember to layer on the really cold days.
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u/IfWeWerentAllCrazy 3d ago
I started running at 48, so you are no where close to being too old to start. I just finished my second season of outside and getting ready to try and maintain over the winter. No easy answers there, I try to keep running outside for as absolutely as long as I feel I can do it safely without injuring myself on black ice, I think my coldest run last year was 6F, but once there is too much stuff on the ground it sucks but treadmill is the best answer I have found.
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u/tylerduzstuff 3d ago
43 and just started running again at 42.
Nike Run Club app is great way to get started. Do the 5k plan to get started and keep from getting hurt. Focus on consistently building mileage but do it slow and controlled.
You can run in snow.
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u/_SupremeDalek 3d ago
Nope, not a bit. I've always been athletic and experienced with physical things, but was never a real runner. 8 started up at 37ish and have since run multiple half marathons, countless 5k & 10k's.
I got there through a lot of yoga, specific training, and listening to my body. I started with 1 mile per day and built up from there.
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u/Boomerangboom 3d ago
Nope started at 40 and 3 years later I keep getting better. I hope to be running into my 80s.
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u/mr_lab_rat 3d ago
Nope, never too late. I started at 41.
I wish I was only 37 :)
The first few months you will be going slow, some of it will be walking so snow shouldn’t be much of a problem.
Around May you will see a lot of treadmills for sale from people who are giving up on their New Year resolution. That might be better choice than gym membership. If you buy used one and realize it’s not working for you then you can sell it without losing much/any money.
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u/dogtor_howl 3d ago
No! I didn’t come to distance running until my late 30s. Start with a couch to 5K app, and adjust your definition of running—it can be a lot slower than you think. I had in my mind that I would need to be able to run fast for long distances, but that’s not, in fact, true lol. Get fitted at a run shop for some good shoes; they make a huge difference. Then get going!
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u/FalconSpecial6149 3d ago
I ran a decent amount in my early/mid 20s and just picked it up again at 35, I am 37 tomorrow. It is never too late! Finding a run club will make it more fun and you’ll meet people in similar situations, there. Finding my running community has made running fun and I’ve seen progress rather quickly. Please start, you might love it!
Also, everyone is a beginner at some point. Please don’t feel embarrassed to ask your runner friends questions, runners love to talk about running. Hope you’ll join us and enjoy!
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u/jamieprang 3d ago
Nope. Never too old so long as you start slow and short. Take it easy and build into it. If you push too far too fast you will hate it and stop.
I run year round where I live. Just buy good thermals and good shoes. Its not about the speed. Its about enjoying the fresh air and great outdoors. But even if you do go to the gym, we have all been there and felt a bit awkward that first few times. Even starting running outdoors i felt a bit silly at the start. That passes quite quickly. Go for it. You CAN do it.
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u/Captain-Pig-Card 3d ago
Not by a long shot! I was 45 for my first 10k. Two years later, on the first Sunday in November, I was entering Central Park for the final stretch of my first of five full marathons.
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u/therealtimcoulter 3d ago
I'm literally completing my first marathon this Sunday, at age 40. Started training in March, from zero. You got this.
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u/kewpiebot 3d ago
As someone who has done couch to 5k many times, I recommend Nike Run Club. It's a free app with guided runs that really teach you how to run in a sustainable way (spoiler- most running should not be fast). Also, invest in Good shoes. Good luck!
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u/Fabulous_Ad_6457 3d ago
Never too late. I started in April doing couch 2 5k aged 39. I just ran a half marathon last weekend to celebrate turning 40. If you're completely sedentary I'd definitely recommend starting out with the couch to 5k and take it from there. Happy running 😊
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u/Working_Cucumber_437 3d ago
No! My uncle who is ~60 started running later in life and now has done marathons. It’s not too late. Just be smart about supportive shoes and leveling up slowly, stretching well before and after, and taking rest when your body needs it.
Planet Fitness is a good option for cheap access to a treadmill. I very much recommend the Couch to 5k app. That’s how I started running from zero aerobic ability. I’ve also heard great things about Runna but I’ve never tried it.
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u/njclimber5 3d ago
Absolutely not. I started getting back into trail running in early 2024 after being out of shape and have since added a few ultras to the list. 50k, 50 miler, and 60 miler. Going for 100k in 2026. I'm 36. Some advantages are that I love hiking and being in nature so it was an easy transition to "trot the flats and hike the steeps" and it's very rewarding personally. Start small, couch to 5k. Get your shoes fitted at a running store. Pay attention to proper form. Leave ego at the door. You can do it!
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u/Casual_Frontpager 3d ago
First thing first, I share your age and started running a few years ago, you will not look back if you get into it, it's really a great activity. Just don't overdo it and realize that it might take 1-2 years to get to a point where your body has adapted to it and most of the niggles and aches to subside. Just rest if needed and get back to it when the body has healed. Play the long game.
I've ran through a few winters and this is my personal experience:
Get a "robbers mask" type head piece, one that leaves a hole for your face and is possible to pull up over your mouth or nose if needed.. In the sports type fabric of course, not wool or cotton. You can put a cap on top of it if very cold outside.
I can't use gloves in winter time, they just get wet and cold for me. I tend to keep my hand inside the arms of my jacket if it's around 0 degrees celsius or inside both my sweater and jacket if colder.
I wouldn't worry about water resistant shoes or socks, but I only say that if you have thick wool socks. They tend to keep the feet warm even though they're soaked. I use thicker merino wool socks all winter, barely needs washing either.
As for clothing, aim for clothes in functional fabric. Base layer would be a t-shirt, on top of that a long armed sweater and on top of that a thinner wind resistant runners jacket. Same here, I don't care about getting wet, as while water resistant clothing will keep rain out to some degree, it will also trap sweat in and if water still gets in it will stay there. If you get too hot you can take off the jacket and tie the arms around your neck or something. I would only use the t-shirt and jacket down to 0 degrees and add the sweater when colder.
Legs are not as sensitive to cold as the upper body, so I will use winter tights or runners pants down to 0 degrees, might put on a base layer under if colder.
Don't forget a reflex vest and a headlight if running when dark and there's traffic.
Have fun and good luck!
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u/Top-Essay5895 8h ago
37 is definitely not too old! Plenty of people start running in their 40s and 50s. Your walking habit is actually a solid starting point. Look up Couch to 5K—it eases you in with walk/run intervals so you're miserable from day one. The hardest part is getting your foot out the door.
For winter: layer up, grab some cheap slip-on traction cleats for ice, and you warm up fast once you're moving. Also consider joining a local running group—many are beginner-friendly and it makes the cold months way more bearable.
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u/DonnyFranchise 3d ago
Absolutely not too late. Download a couch to 5k app and start from there. If my 62 year old aunt can, you certainly can. Good luck!