THE ANTI-AGEING BENEFITS OF RUNNING: How to Look and Feel Younger.

As we age, many of us search for ways to maintain our health, energy, or regain that vitality we once enjoyed. But what if the secret to feeling younger and preventing age-related diseases lies in something as simple as running? The anti-ageing benefits of running go far beyond fitness—it can help you regain strength, boost energy, and protect against illnesses like heart disease and diabetes.

This was certainly my story when I took up running in my late 40s. Like many, I believed it may be too late to start, but running transformed my health and fitness, and made me feel more alive than I had in years. It’s an effective, accessible way for older adults to reclaim their health, slow the ageing process, and feel more vibrant.

In this post, we’ll explore how running can help you look and feel younger while safeguarding your health for the long run.

Quick Look.

Want to stay fit, full of vitality, and healthy as you age? Running is one of the most effective anti-ageing tools, helping you stay strong, maintain cardiovascular fitness, improve mobility, and reduce disease risk.

Here’s a quick rundown of what you’ll learn in this post:

✔ How Running Slows Ageing – Running helps preserve muscle, strengthen bones, and boost brain function, keeping you younger for longer.

✔ Physical Benefits – Improves cardiovascular health, metabolism, muscular power, and flexibility.

✔ Mental Benefits – Running enhances mood and mental clarity, while reducing stress, anxiety, and the risk of dementia.

✔ Disease Prevention – Lowers the risk of heart disease, stroke, diabetes, osteoporosis, and even some cancers.

✔ Safe Running After 40 – Tips on injury prevention, strength training, recovery, and the importance of a medical check-up before starting.

Short on time? Here are some quick answers to common questions, also check out the FAQ section at the end of this post:

❓ Is it safe to start running after 40 or 50? Yes! With the right approach and an eye on proper recovery, running is one of the best ways to stay fit and healthy at any age.

❓ Does running help prevent age-related diseases? Absolutely! Running strengthens the cardiovascular system, heart, bones, and brain, lowering the risk of chronic illnesses.

❓ Will running damage my knees? No! Studies show that runners have a lower risk of knee osteoarthritis than non-runners. Proper form, and professionally fitted running shoes helps.

❓ How often should I run for anti-ageing benefits? Even 3–4 times per week for 20–30 minutes can provide powerful longevity benefits.

❓ Can running really make me look and feel younger? Yes! Running improves circulation, keeps muscles strong, and boosts energy, helping you feel vibrant and youthful. Running also helps you maintain a healthy weight.

Want the full breakdown? Keep reading to discover how running can transform your health, vitality, and longevity.

How Running Slows Down the Ageing Process.

Ageing is inevitable, but how we age is something we can influence. And excitingly, we can do this with running.

Research shows that regular exercise—especially running or cardio—can slow down the ageing process at a cellular level, keeping both the body and mind younger for longer (Brigham Young University). The anti-ageing benefits of running go beyond just staying fit; they impact everything from our muscles to our brain function.

Here’s how running helps slow ageing:

• Protects Cells from Ageing – A study published in the European Heart Journal found that endurance exercises like running, and other cardio exercises, can slow or even reverse cellular ageing by increasing telomerase activity and telomere length (European Society of Cardiology). You may have heard how longer telomeres can reduce ageing effects.
• Boosts Heart Health – Cardiovascular disease is one of the biggest health risks as we age, but running is a powerful way to protect your heart. It strengthens the heart muscle, improves circulation, and lowers blood pressure, significantly reducing the risk of heart attacks and strokes. Building cardiovascular fitness doesn’t just help prevent strokes—it can also improve your chances of survival if one occurs. I experienced this firsthand when I suffered an ischaemic stroke in 2021. Thanks to my strong cardiovascular health, I was able to survive and fully recover. I shared the full story of this life-changing event and how I recovered here.
• Maintains Muscle Mass and Bone Density – As we get older, we naturally lose muscle and bone strength/mass. Running helps counteract this by stimulating muscle growth, improving bone density, and reducing the risk of osteoporosis. The repetitive impact of running naturally strengthens the muscles in your legs, helping to maintain or build lower-body strength. To achieve balanced muscle development, I always recommend that my runners incorporate upper-body strength exercises as well. This helps preserve muscle mass in the arms, shoulders, and core, ensuring overall strength and stability.
• Enhances Brain Function – Running isn’t just great for your body—it’s a powerful tool for keeping your brain sharp as you age. Regular aerobic exercise, like running, increases blood flow to the brain, helping to prevent cognitive decline and reducing the risk of dementia and Alzheimer’s disease. It also stimulates the release of brain-derived neurotrophic factor (BDNF), a protein essential for brain health, memory, and learning. Research published in Neuroscience & Biobehavioral Reviews found that both acute and regular exercise significantly increase BDNF levels, leading to improved cognitive function and neuroprotection (source). This means that by incorporating running into your routine, you’re not only strengthening your body, but also supporting long-term brain health.
• Improves Metabolism and Weight Control – Metabolism slows with age, making it easier to gain weight. Running helps keep metabolism active, burns calories efficiently, and supports healthy weight management. It’s vital to keep active as we age and stay within a healthy weight range.
• Reduces Inflammation – Chronic inflammation is a major driver of ageing and age-related diseases. Running lowers levels of inflammatory markers in the body, reducing the risk of conditions like arthritis, diabetes, and heart disease.
• Increases Longevity – Studies have shown that runners tend to live longer than non-runners, with a 25-40% reduced risk of premature death. Even small amounts of running can add years to your life.

I know all that sounds a little scientific, but I wanted to give you a comprehensive overview of how running can be a great option for anyone when it comes to the anti-ageing benefits of exercise, especially older adults.

Running doesn’t just help you age more slowly—it helps you age better. By keeping your body strong, your mind sharp, and your health in check, running is one of the best ways to stay more youthful and have more vitality as you get older.

Did You Know? Regular runners have a 40% lower risk of developing Alzheimer’s disease and other forms of dementia compared to non-runners. By keeping your brain active and boosting BDNF levels, running is one of the best ways to protect cognitive function as you age.

Physical Benefits of Running: Staying Strong and Fit.

What matters most to you as you age? Do you want to stay flexible, build the endurance to hike and explore, play cricket on the beach with your kids or grandkids on the holidays, or simply feel full of energy to enjoy life on your terms? Staying active—especially with cardio exercise—is key to achieving all these goals. That’s why running is such a powerful tool for maintaining strength, mobility, and vitality as you get older.

Running isn’t just about endurance—it’s a scalable physical workout that helps you, as an older adult, stay strong, fit, and mobile as you age. From muscle maintenance to improved heart health, the anti-ageing benefits of running extend to nearly every part of the body.

Here’s how running keeps you physically strong and fit:

• Maintains Muscle Mass – As we age, we naturally lose muscle, leading to weakness, reduced mobility, and stability issues. Running engages multiple muscle groups, particularly in the legs and core, helping to preserve muscle mass and strength.
• Strengthens Bones and Joints – Weight-bearing exercises like running increase bone density and reduce the risk of osteoporosis. Contrary to the myth that running damages joints, research indicates that runners have lower rates of arthritis compared to non-runners.
• Boosts Cardiovascular Fitness – Running improves heart and lung function, increasing stamina, circulation, and oxygen efficiency. This lowers the risk of heart disease and high blood pressure.
• Enhances Flexibility and Mobility – Running promotes a full range of motion in the legs and hips, reducing stiffness and improving overall mobility. Keeping joints active can help prevent age-related movement restrictions. How many times have you had someone tell you that running is bad for your knees? For me, it has been the opposite, when I first got back into running, my knees were weak and painful, these days, however, my knees are strong and pain-free.
• Supports Healthy Weight Management – Running is one of the most effective calorie-burning exercises, making it an excellent way to manage weight and prevent obesity-related conditions like type 2 diabetes. Combined with a healthy diet of whole foods and less highly processed foods, weight management becomes a very real and long-term opportunity.
• Improves Posture and Core Strength – A strong core is essential for balance and stability, especially as we age. Running engages core muscles, promoting better posture and reducing the risk of falls.

With consistency, running—even at a moderate pace—helps older adults maintain physical strength, mobility, and overall fitness, making it one of the best exercises for healthy ageing.

Tip: Train Your Feet for Better Balance: Weak feet can lead to instability, cramping, strains and even injuries. Try feet and toe-strengthening exercises like a resistance band workout for your feet, picking up marbles with your toes, or running barefoot on soft grass to improve foot strength. Be sure to reach out to me if you would like some toe and feet exercise ideas.

Mental Benefits of Running: Keep Your Mind Sharp and Mood Bright.

We’ve seen how running is extremely beneficial for your body, but did you know, it is also one of the best ways to keep your mind sharp and your mood lifted as you age.

Regular running reduces stress, enhances cognitive function, and helps prevent mental decline, making it a powerful tool for long-term brain health.

Here’s how the anti-ageing benefits of running can boost your mental well-being:

• Reduces Stress and Anxiety – Running lowers levels of cortisol (the stress hormone), and increases endorphin release, which acts as a natural mood booster. I find that going for a run is one of the best ways to blow off the stress of a tough day at work or other life challenges. It shifts your environment, refocuses your thoughts, and helps you transition into a calmer, more relaxed state.
• Loosen Tight Muscles and Relieve Tension  – Stress can cause muscle tightness, especially in the neck, shoulders, and back. Movement helps release built-up tension in the muscles, relieves stress headaches, and leaves you feeling more at ease. A mind and body benefit.
• Improves Memory and Brain Function – Running increases blood flow to the brain, which enhances cognitive function, memory, and problem-solving skills. Research shows that aerobic exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain cell growth and repair (source).
• Lowers the Risk of Dementia and Alzheimer’s – Studies have found that regular runners have a 40% lower risk of developing dementia. Running helps maintain brain volume and slows cognitive decline as we age.
• Boosts Mood and Fights Depression – Running stimulates the release of serotonin and dopamine, the brain’s “feel-good” chemicals. Did you know that many doctors even recommend exercise as a natural treatment for depression and anxiety?
• Enhances Sleep Quality – Running helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep. Exercise influences key biological processes, such as melatonin production and core body temperature, which play a crucial role in sleep patterns. A review published in PubMed found that exercise can positively impact circadian rhythms, leading to improved sleep quality and overall mental health (source).
• Builds Mental Resilience and Confidence – Overcoming challenges in running—whether it’s pushing through a tough run or completing a goal—builds mental toughness, resilience, and self-confidence that can carry over into other areas of life.

The anti-ageing benefits of running don’t just stop at physical health. By keeping your mind sharp, reducing stress, and boosting happiness, running is one of the best habits to maintain a healthy and youthful brain well into your later years.

Tip: Run Without Music for a Mental Reset: While music can be motivating, running without it allows you to be fully present, process thoughts, and tap into a calmer state that helps clear stress and improve focus. This is particularly helpful when running to reduce stress after a challenging day.

Disease Prevention: Running as a Shield Against Age-Related Illnesses.

Running offers a three-fold advantage: we’ve already explored how it strengthens the body and enhances mental well-being, but its third major benefit is its powerful role in protecting against age-related diseases.

Regular cardiovascular exercise strengthens the immune system, improves organ function, and significantly reduces the risk of many chronic conditions that commonly affect older adults.

Here’s how the anti-ageing benefits of running can help shield you from disease:

• Heart Disease and High Blood Pressure: Running strengthens the heart, improves circulation, and helps regulate blood pressure. Studies indicate that runners have up to a 45% lower risk of death from heart disease compared to non-runners.
• Type 2 Diabetes: Running improves insulin sensitivity and helps regulate blood sugar levels, reducing the risk of developing type 2 diabetes by up to 50%. For those already diagnosed, running may help by managing blood sugar levels naturally.
• Stroke: Regular running lowers blood pressure and improves artery health, significantly reducing the likelihood of stroke. Runners have a 30% lower risk of suffering a stroke compared to inactive individuals, and, importantly, have a higher chance of recovery from a stroke if one occurs.
• Osteoporosis and Joint Degeneration: Weight-bearing exercises like running increase bone density, reducing the risk of osteoporosis. As I have already mentioned, despite common myths, research suggests that runners actually have stronger knees and lower arthritis risk than non-runners.
• Cognitive Decline and Dementia: Running increases blood flow to the brain and boosts the production of BDNF, a protein that supports cognitive function and memory. Runners have a 40% lower risk of developing Alzheimer’s and dementia.
• Cancer Prevention: Studies have linked regular running to a reduced risk of several cancers, including colon, breast, and lung cancer. It helps regulate hormones and reduces inflammation, both of which are key factors in cancer prevention. Anything we can do to reduce inflammation in the body, through diet and exercise, is one of the greatest investments we can make in our long-term health and well-being.
• Obesity and Metabolic Syndrome: Running is one of the most effective ways to manage weight, keeping excess fat and metabolic disorders at bay. Maintaining a healthy weight reduces strain on the heart, joints, and organs, lowering the risk of multiple chronic diseases.

A Natural Prescription for Long-Term Health

Running isn’t just a workout—it’s one of the most effective preventative medicines available. Whether you’re looking to safeguard your heart, protect your brain, or strengthen your bones, running can provide a natural shield against many of the most common age-related illnesses.

Did You Know? One of the biggest gateways to disease, particularly in older adults, is our modern sedentary lifestyle. Prolonged sitting and lack of movement contribute to heart disease, diabetes, osteoporosis, and even cognitive decline. But there’s good news—regular exercise, especially running, helps keep your cardiovascular system strong and your muscles active, acting as a natural shield against many age-related diseases. Staying active isn’t just about fitness; it’s about longevity and disease prevention!

Running at Any Age: Tips For Safe and Effective Running After 40.

One of the best things about running is that it’s never too late to start. Whether you’re in your 40s, 50s, or beyond, running can help you regain strength, energy, vitality, and overall well-being.

I was in my late 40s when I got back into running, and now at 67, I still run four times a week, compete in marathons and enjoy every step. However, as we age, our bodies require a little more care and preparation to stay injury-free and get the most out of running. In this article, I’m sharing the insights I’ve gained from decades of running and as a coach, to help you approach running as an older adult safely and enjoyably, so you can reap the anti-ageing benefits of running, while minimising risks.

Get a Full Medical Check-Up First.

Before you even think about lacing up your running shoes, it’s vital to get a full medical check-up. This step is especially important if you haven’t exercised regularly in a while or have any underlying health conditions. A check-up can:

• Identify any hidden health concerns such as heart issues, joint problems, or high blood pressure. A full check-up can reveal issues you never even knew existed.
• Provide guidance on safe exercise intensity based on your fitness level and medical history. I always advise my beginner runners to start slow and ease into it—often beginning with walking—to allow the body time to adapt. However, seeking professional medical advice is just as crucial to ensure a safe and healthy start.
• Ensure you’re ready to start running safely without risking injury or complications.

Once you have the green light from your doctor, here’s how to approach running safely and effectively after 40:

Do’s ✅

• Start Slow and Build Gradually – This may seem obvious, but when you’re keen to get going, it’s very easy to overdo it in the beginning. If you’re new to running, we begin with a walk-run approach, alternating between walking and short running intervals. Increase running duration and intensity gradually to allow your body time to adapt and avoid injuries.
  
• Invest in Proper Running Shoes – Feet change as we age, so get professionally fitted for running shoes that provide the right support and cushioning for your foot type and gait. This step is vital, the wrong types of shoes, or worn out ones (even if they look fine), can cause joint problems, unnecessary aches and pains, and possibly even injury.
  
• Prioritise Warm-Ups and Cool-Downs – A stretching (dynamic not static), and warm-up (brisk walking, easy running) routine before running reduces injury risk and prepares your muscles for the workout ahead, this is especially important in cold weather. A proper cool-down (easy running, slow walking) helps recovery. Reach out to me in the comments if you would like any warm-up and cool-down ideas.
  
• Listen to Your Body – Pay attention to any pain or discomfort. Muscle soreness is normal, but sharp pain or persistent aches or pains signal a need for rest, adjustment of routine, or medical advice.
  
• Strength Train to Support Your Running – Incorporate body-weight exercises, resistance training, or yoga to strengthen muscles, especially the core and legs, to improve stability, provide muscle balance, and reduce injury risk.
  
• Stay Hydrated and Eat Well – Hydration and proper nutrition become even more critical as we age. Drink plain water regularly and fuel your body with nutrient-dense foods (whole foods, less highly processed foods) for optimal energy and recovery. Your medical checkup before beginning running will include blood tests, if these identify any nutrient deficiencies, you may need to supplement as well, your doctor can advise you on this.
  
• Run on Softer Surfaces When Possible – Mixing up your terrain (grass, trails, or track) reduces impact on joints and strengthens different muscles. If you have access to a safe area, try a little barefoot running to boost foot strength and encourage a more natural form.
  
• Get Plenty of Rest and Recovery – Recovery is just as important as training. Schedule rest days to allow your body to adapt and repair, preventing overuse injuries. This is even more important as we age. Have a full rest day between workouts, and never do intense workouts on consecutive days—especially as a beginner.
  

Don’ts ❌

• Don’t Ignore Pain or Push Through Injuries – A minor niggle can turn into a long-term problem that could potentially lay you up for months if you ignore it and try to run through it. Rest, use warm or cold therapies, and seek professional advice if needed.
  
• Don’t Skip Strength and Flexibility Work – Running alone doesn’t exercise all your muscles. Full-body strength training and mobility exercises keep joints and muscles strong and prevent stiffness. Try some cross-training routines as well, such as swimming or cycling.
  
• Don’t Compare Yourself to Younger Runners – This is about you, and making sure you achieve your own self-improvement goals safely and effectively, which has nothing to do with anyone else. Focus on consistency, progress, and enjoyment, rather than speed or distance goals set by younger athletes.
  
• Don’t Overdo It Too Soon – I know I’ve alluded to this already, but it’s worth repeating. Many beginners get excited and run too far, too fast, too soon—leading to burnout or injury. This sort of negative experience can lead to disillusionment with running, and possibly giving it up altogether. Be patient and let your body adjust.
  
• Don’t Run in Worn-Out Shoes – Shoes lose cushioning over time, or may deform in areas of high impact. Running shoes generally have a run-by date of around 800 km, it’s important to replace them at that time to protect your joints, and avoid impact on your gait by faulty shoes.
  
• Don’t Neglect Recovery and Sleep – If you’ve been following me for a while, you’ll know I go on about this consistently. It doesn’t matter whether you’re a beginner or a trained athlete, lack of proper recovery will destroy progress, cause fitness regression, and may even result in injury. However, it’s even more important as an older runner, our bodies take longer to recover. Aim for full recovery days, quality sleep, foam rolling, and regular stretching to stay injury-free.

Take your time, avoid rushing progress, prioritise recovery, and keep the key do’s and don’ts in mind to ensure a sustainable and enjoyable running lifestyle.

Wrapping It Up: Run Your Way to a Healthier, Younger You.

Running is far more than just a way to stay fit—it’s also a powerful tool for ageing well as an older adult.

From strengthening your body and sharpening your mind, to protecting against age-related diseases, the anti-ageing benefits of running go beyond the distance you cover. Whether you’re looking to regain vitality, improve heart health, maintain a healthy weight or simply feel younger and more energetic, running can help you take control of your well-being at any age.

And the best part? It’s never too late to start. No matter your fitness level or experience, running can be adapted to suit your needs, helping you build strength, resilience, and longevity. Don’t think starting running is impossible at an older age, as we have seen, by approaching it in a controlled, progressive, and stress-free way, you can make a successful transition into a healthier, fitter, and happier you.

Running is a Lifelong Journey.

Running after 40 is about health, longevity, and enjoyment, not just speed or distance. By listening to your body, training smart, and being patient with progress, you can enjoy the benefits of running for years to come—staying strong, fit, and full of vitality.

So lace up your shoes, take that first step, and discover how running can transform not only your fitness but your entire approach to ageing and well-being.

Run strong

Steve

FAQ’s: The Anti-Ageing Benefits of Running.

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This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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