Running After 50: The Complete Evidence-Based Guide to Starting, Training, Staying Injury-Free, and Racing at Any Age - Softcover

DPT, Dr. James Okafor; Ngesu, Mr Michael

Softcover

ISBN 13: 9798175503174

Publisher: Independently published, 2026

Synopsis

Running after 50 is different.
Not worse. Different.

The physiology changes. Recovery takes longer.
Injury risk shifts. But the research is clear:
adults who take up running in their 50s, 60s,
and beyond gain cardiovascular benefits,
bone density protection, and metabolic health
improvements that are as significant as those
achieved by younger runners.

Running After 50 is the complete, evidence-based
guide to starting or returning to running in the
second half of life -- written specifically for
the older runner's body, not adapted from
programs designed for twenty-year-olds.

Inside this book you will find:

- The physiology of running after 50: what changes
and what those changes mean for training
- How to start running from scratch at any age,
with a beginner program that builds safely
- The injury prevention framework: the most common
running injuries in older runners and how to
avoid them through training design
- Recovery: why it matters more after 50 and
exactly how to optimize it
- Strength training for runners over 50: the
specific exercises that prevent injury and
improve performance
- Nutrition for the older runner: protein,
carbohydrate timing, and bone health
- Heart rate training and the aerobic base that
makes everything else possible
- Racing and goal-setting: from 5K to marathon
- Running with common conditions including
arthritis, osteoporosis, and cardiovascular disease
- Making running a lifelong practice

It is never too late to start.
Your best running years may still be ahead.

Edition details

• Publisher: Independently published
• Publication date: 2026
• Language: English
• ISBN 13: 9798175503174
• Binding: Paperback
• Number of pages: 26