Women's Health April 29, 2026 0 Comments

Unlock Your Best Running Self After 40: The Beginner Plan Nobody’s Talking About That Actually Works

Ever find yourself staring at those running shoes gathering dust in the corner, wondering if it’s finally time to lace ’em up and hit the pavement? You’re not alone—and guess what? Running’s the new black, popping up everywhere from city streets to nature trails. But let’s be real: jumping back into running, especially as you clock those 40+ years, can feel a bit like trying to read a map with no GPS—intimidating, confusing, and, occasionally, a little hilarious when you realize you’re walking more than running. Knees creaking, schedules packed, motivation wavering—we get it. That’s why we’ve teamed up with running coach Paizley Longino, who’s carved out a strategic and supportive game plan tailored just for women in this prime age bracket. Whether you’re reminiscing your high school track days or it’s your first sprint at all, this plan’s all about gradual gains, movement joy, and building strength to propel you forward. Ready to reclaim your stride and crush those goals? You’ve absolutely got this. LEARN MORE

8 min read

So you want to get into running? Pretty much everyone is taking up the sport right now, so you’re on-trend. Whether you’re hoping to crush a local 5K, have dreams of completing a marathon, or are just looking for an easy way to get moving, you’ve come to the right place.

Getting into running might seem like a daunting feat as you get older, even if you’ve done it in the past. That could be thanks to knees that don’t feel as fresh as they used to or months to years of putting fitness on the back burner because of other obligations—or, let’s face it: both. (We’ve been there!)

That’s why we tapped Paizley Longino, CPT, a running coach to design a plan specifically for women 40 and up to help jump start your journey. Whether you’re an ex-high school cross country athlete or have never made it around the length of a track in your life, these workouts are designed to help you become a stronger runner and slowly build up mileage. You’ve got this.

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Some Advice Before You Begin

The incline walks during cardio sessions should be done on a treadmill so you can accurately complete the workout. Benefits of a tread? You can stay in the zone, and there are “no animals, cars, random people” to distract you, Longino says. On days where you’re working with a flat road, you can go find an outdoor track or trail for some fresh air and sunshine.

For incline levels, try using three percent as your baseline for most “easy” or “moderate” incline walk workouts and warmups. If you’re leveling up, try hitting somewhere between four to six percent incline, and for “steep” inclines, stick to six to eight percent.

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This plan also includes strength training days. When it comes to strength training, Longino says you should select a weight that feels challenging for you by the end of the recommended number of reps. For any exercises that target the shoulders and arms (hammer curls, dumbbell curls, etc.) you can probably start with light or medium dumbbells around seven to 10 pounds, per Longino. And for exercises targeting larger muscle groups like hamstrings and quads (squats, deadlifts, etc.), use heavier weights around 10 pounds or more.

Try increasing your weight each week (think five pounds at a time), but always listen to your body and assess how you feel after each set before adding weight.

Week 1

Day 1: Cardio—30-Minute Incline Walk

You’ll start your journey by walking on an incline to challenge your breathing and wake up those quad muscles. Complete 30 minutes of an incline walk, changing the inclines to challenge yourself and learn your limitations.

Mindset note: Be cautious but consistent with your expectations. You’re just starting out, so set goals that are reachable.

Day 2: Upper-Body Strength

The goal of incorporating strength training into a running workout is to build muscle and help improve your recovery and endurance.

Complete three sets of the moves below:

Resistance band bicep curls (10 to 12 reps)
Resistance band anchored lat pulldowns (10 to 12 reps)
Banded pull-aparts (10 to 12 reps)
Dumbbell overhead situps (10 reps)

Day 3: Stretching

A stretch day allows time for your muscles to recover while also improving your flexibility. Try this four-move routine, created by a trainer or this 20-minute yoga flow, created by an instructor.

Day 4: Cardio—45-Minute Incline Walk

On your second cardio day of the week, you’ll be walking on an incline again to challenge your breathing and continue building up those lower body muscles. You should aim to complete 45 minutes of incline walkingwork with consistent incline levels. You should also try to level-up your percent incline from your workout on Day 1. For example: If you started at a 3 percent incline on Day 1, try a 4 percent or 5 percent incline this time.

The workout:

5 to 7 minute incline walk intervals at 3 percent to 5 percent incline
Rest as needed between each interval, limiting rest to a maximum of 90 seconds

Day 5: Lower-Body Strength

Complete three sets of the moves below:

Bodyweight squat pulses (15 reps)
Dumbbell deadlifts (10 reps)
Alternating forward lunges (10 reps on each side)
Butterfly situps (15 reps)

Day 6: Cardio—60-Minute Incline Walk

You’re back to walking on an incline. Challenge yourself today: Complete 60 minutes of incline walking.

The workout:

4 minute walk at a 3 percent incline
60 second walking recovery (no incline)
1 minute walk at a 1 percent incline
60 second walking recovery (no incline)

Repeat this cycle until you hit the 60 minute mark, increasing your incline by anywhere from 0.5 percent to 1 percent each time you return to the top of the workout.

Day 7: Full Rest Day

Resting your body is crucial to any workout plan, and when you’re incorporating a new routine or workout, a full recovery day is a must. Get outside, go for a walk with your kids, enjoy some sunshine! This is all about doing what makes you feel strong.

Week 2

Day 1: Cardio—30-Minute Incline Walk/Jog

Alternate between walking on a moderate incline and jogging at a steady pace at 0 incline. Aim to complete a 30-minute workout, taking breaks when needed.

The workout:

4 minutes walk at 3 percent incline (or higher incline depending on your baseline)
1 min flat road walk
4 minutes light jog on flat road
1 min recovery walk

Repeat for 3 sets until you hit 30 minutes.

Day 2: Upper-Body Strength

Complete three sets of the moves below:

Alternating hammer curls (20 reps)
Dumbbell gorilla rows (16 reps)
Wide dumbbell curls (10 reps)
Forearm plank hip dips (20 reps)

Day 3: Stretching

Dedicate about 30 to 40 minutes to this session, focusing on stretching your shoulders, back, and hamstrings. Foam roll your legs to help alleviate soreness and muscle tension.

Day 4: Cardio—40-Minute Incline Walk/Jog

Alternate walking at a moderate incline and jogging at a steady but quicker pace than your Day 1 workout. This should take about 40 minutes.

The workout:

4 minutes walk at 3 percent incline (or higher incline depending on your baseline)
1 min walking on a flat road
4 minutes jog on a flat road
1 minute recovery walk

Complete 4 sets, and aim to stay moving for a full 40 minutes. Take breaks as needed.

Day 5: Lower-Body Strength

Complete three sets of the moves below.

Dumbbell front squats (12 reps)
Dumbbell heel elevated goblet squats (10 reps)
Dumbbell split squats (20 reps)
Lying alternating toe touches (20 reps)

Day 6: Cardio—50-Minute Incline Walk/Jog

Finish out the week with a 50-minute walk/run workout by choosing to either walk at a steady incline that increases in steepness over time or by opting for a jogging workout.

The workout

Option 1:

6 minutes walk at 3 percent incline (or higher incline depending on your baseline)
1 min flat road walk

Repeat for 7 rounds.

Option 2:

6 minutes jogging at steady pace and 0 incline
1 minute walking recovery at 0 incline

Repeat for 7 rounds.

Day 7: Full Rest Day

You’ve officially made it through week 2. Spend quality time with the fam. Flow through some easy yoga poses. It’s up to you! But make sure to let your body rest.

Week 3

Day 1: Cardio—36-Minute Incline Walk/Jog

For this 36-minute workout, alternate walking at a moderate incline with jogging at a steady pace with an incline.

The workout:

4 minutes walk at 3 percent incline (Pro tip: Longino says if you don’t feel your calves putting in the work, it’s time to level-up on the incline, between 4 percent and 8 percent.)
4 minutes jog at an incline
1 minute brisk walk recovery at 0 incline

Complete 4 rounds.

Day 2: Upper-Body Strength

Complete four sets of the moves below.

Resistance band standing anchored chest presses (10 reps)
Resistance band standing frontal raises (12 reps)
Dumbbell upright rows (12 reps)
Dolphin planks (12 reps)

Day 3: Stretching

Focus on doing at least 30 to 40 minutes of stretching, incorporating various yoga poses, holding each move for 30-second increments.

Day 4: Cardio—40-Minute Incline Walk/Jog

This 40-minute workout will have you alternating walking on a moderate incline with jogging at steady pace and 0 incline (consistent with last week’s workout).

The workout:

4 minutes walk at 3 percent incline
1 minute flat road recovery
4 minutes jog (same pace or better than last week)
1 minute walking recovery

Complete 4 rounds total for 40 minutes.

Day 5: Upper-Body Strength

Complete four sets of the moves below.

Dumbbell bicep curls (10 reps)
Cable lat pulldowns (12 reps)
Banded pullaparts (12 reps)
Dumbbell overhead situps (10 reps)

Day 6: Cardio—56-Minute Choose-Your-Adventure

Finish out Week 3 with a choose-your-own-adventure, 56-minute cardio workout. You can pick walking on a steeper incline with recoveries or a jogging/light running workout at a steady pace.

The workout:

Option 1:

7 minutes walk at 6 percent to 8 percent incline
1 minute walking recovery

Complete seven rounds total.

Option 2:

7 minutes running/jogging at 0 incline and steady pace
1 minute walking recovery

Complete seven rounds total.

Day 7: Full Rest Day

Fuel up for the last week of workouts by letting your body take a breather. Those muscles need time to rest.

Week 4

Day 1: Cardio—55-Minute Jog/Walk

If you have been walking up until this point during your cardio segments, start off Week 4 by jogging this 55-minute workout. If you’ve been jogging up until this point, try running.

The workout:

6 minute jog or run
1 minute recovery walk
3 minutes faster jog or run
1 minute recovery

Complete 5 rounds total.

Day 2: Upper-Body Strength

Complete four sets of the moves below.

Alternating dumbbell hammer curls (10 reps)
Gorilla rows (16 reps)
Dumbbell wide bicep curls (10 reps)
Forearm plank hip dips (12 reps)

Day 3: Stretching

Focus on stretching for 20 to 30 minutes, incorporating various yoga poses, and holding each move for 30-second increments. It might also help to foam roll your legs to help alleviate soreness and muscle tension.

Day 4: Cardio—55-Minute Incline Walk/Run

Today’s focus is on increasing your total time spent running or walking on an incline. At this point, your goal should be to stay in a jog, but if you still need to walk, focus on a challenging incline.

The workout:

5 minutes walk at 6 percent to 8 percent incline OR quicker speed run
1 minute slower jog/run or lower incline walk, but do not fully recover on speed or incline.

Complete five rounds total for a 30-minute workout.

Day 5: Lower-Body Strength

Complete four sets of the moves below:

Dumbbell squats (12 reps)
Dumbbell deadlifts (12 reps)
Alternating forward lunges (20 reps)
Butterfly situps (15 reps)

Day 6: Cardio—Choose Your Workout

Today is the day to conquer your cardio and overcome anything holding you back. You’ve put in four weeks of hard work.

Choose your favorite previous cardio day or cardio workout from the last four weeks, adding speed and time. Trust yourself and your body. Decide what you want to improve on, and nail your goals. This is also a great time to check in on your short and long-term running goals to see how you’re doing.

Day 7: Full Rest Day And Celebrate

You’ve made it! Now, it’s time to rest those sore muscles.

You can repeat this same 4-week plan as long as you want, moderating the cardio workouts by adding in more jogging segments (instead of walking) or cutting down on rest time. You’ll be hitting the trails in no time at all.

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Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in Women’s Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men’s Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn’t like.

Olivia Luppino is an associate editor at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.