Running After 60
A 12-week walk-run plan with extra rest, balance and strength sessions, shoe and surface advice, and a check-in list to take to your doctor.
By Whole Life HQ4 parts · about 4,200 words · printable · read online
Open your copy
You own this. Everything opens straight from here.
Open4 printable pages, in reading order
Who it's for
Adults aged 60 and over who want a patient walk-run plan with extra rest days, balance and strength work and a list of questions for their doctor.
What you receive
- 4 written parts, about 4,200 words
- Questions to bring to your doctor, and an effort scale you can trust
- Strength and balance sessions with chair and wall options
- A 12-week walk-run plan with lighter weeks and a worked example
4 printable pages, in reading order
- Part 1: Start here
- Part 2: Strength and balance
- Part 3: Body care, kit and recovery
- Part 4: The 12-week plan
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
You can start running, or start again, in your sixties and beyond. Many people do. This guide is a patient, twelve-week plan for adults aged 60 and over who want to build up to running or walk-running for about 30 minutes, with plenty of rest, balance work and common sense along the way.
It is not about speed. It is about turning up regularly, feeling steady on your feet and enjoying being outdoors. If you are 50 to 59, "Running After 50" may suit you better. This guide has longer rest between sessions, more balance work and a slower build.
Please read this first. This guide is general education, not medical advice. Please talk with your doctor before starting, especially if you have a heart condition, high blood pressure, diabetes, lung disease, joint replacements, osteoporosis, balance problems, or take regular medicine. Stop and see a doctor if you have chest pain or pressure, a pain spreading to your arm, jaw or back, dizziness, fainting, a racing or uneven heartbeat that does not settle, severe breathlessness that does not ease when you slow down, or sharp pain in a joint, bone or tendon.
What is in each part
- Start here
- Strength and balance
- Body care, kit and recovery
- The 12-week plan
What buyers say
Review this product
Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: Strength and balance
- Part 3: Body care, kit and recovery
- Part 4: The 12-week plan
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a qualified running coach and a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
