Too old for the couch to 5k challenge? Not likely!

Anyone of any age can participate in an organised 5k, 10k or Park run as there is no age limit when it comes to keeping fit or exercising. 

Whether you’re 50, 60, 70, 80+ or somewhere in between, age should never be the reason not to participate!

Organised runs usually have different categories for participants of different fitness levels, so you should be able to find like-minded individuals of a similar age who will be running at a pace that is manageable for you.

Before you embark on your fitness journey it is a good idea to be sensible, listen to your body and take into consideration any existing health conditions.

Things to consider

  • If you have any on-going health concerns then it is sensible to discuss your exercise ideas and how you’re aiming to achieve your running goals with your GP or practice nurse first
  • Planning is key – work out your route, make sure you have comfortable clothes to wear for running and in particular the right kind of footwear. It may be worth visiting a sports or specialist running shop where they will be able to advise on the correct shoes for you.  It is especially important to minimise the impact of running on your lower limbs and this can only be achieved with the correct pair of running trainers
  • Mental preparation – get yourself into the right frame of mind and you will be able to achieve much more than you realise

How to start

  • If you have never run before then start by exercising regularly and then gradually introduce running into your routine
  • Try jogging or walking briskly for a few minutes, then switch to walking at a normal pace, then slow running, and keep repeating for a period of time that is comfortable
  • Gradually increase the period of time and distance you are running and reduce the periods of walking in between. Do this over a few sessions a week
  • Keep good posture – try and keep your head up high, back straight, shoulders back and your arms swinging to help you balance
  • Keep hydrated throughout and after exercising
  • Remember to always warm up before you exercise and warm down when you have finished as this will reduce the risk of muscle cramps
  • Bathing after exercise can also help reduce aches and pains
  • Running in green spaces will increase your feeling of general wellbeing
  • More than anything else try and enjoy your exercise regime as the more you enjoy it the more you’re likely to stick at it.

Take a look at our article keen to start running for more tips on how to begin.

All content on is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health

Have you got a health question?

We've teamed up with AXA PPP healthcare to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a health related question of your own - about your or your family's health, medication or upcoming procedures, for example - you can also access their, "Ask the Expert" service. Available around the clock, 365 days a year this free resource allows you to ask the team of friendly and experienced nurses, midwives and pharmacists about any health concerns you may have - whenever you need them, 24 hours a day, every day. Please get in touch now.

Click below to submit your question online.


The following two tabs change content below.

AXA PPP healthcare

The more you know about your body and how you can look after it, the healthier you are – and the stronger and bolder you become. That’s why we never stop looking for ways to support your health. We want to give you the tools and knowledge you need to take care of yourself – so you’re ready to face whatever the world brings.

Latest posts by AXA PPP healthcare (see all)

Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!