Running strong at 54. A common misconception is that running is only for the young and the super-fit. But as a 54-year-old who runs 2-3 times a week, I’m here to tell you that it’s a wonderful activity that can be enjoyed at any age. In fact, running has become an integral part of my life, and in this blog post, I’ll share why I run 2-3 times a week at the age of 54.

running strong at 54 in the 2022 Bath Half Marathon

Physical Health

One of the most significant reasons I run regularly is to maintain my physical health. At 54, staying active is essential to keep my body in good shape. Running helps me maintain a healthy weight, strengthens my cardiovascular system, and improves and my overall fitness.

Running is also a weight-bearing, high-impact exercise that can be particularly beneficial for bone density as we age.

Running places stress on your bones, particularly the weight-bearing bones in your legs, such as the femur and tibia. This stress stimulates bone cells, including osteoblasts (cells responsible for bone formation), to become more active. As a result, your bones become denser and stronger to better support the impact from running and improves balance and coordination which can help prevent falls, a common cause of fractures in older people.

Running can help regulate hormones that are essential for bone health. Exercise, including running, can increase the production of growth hormone and testosterone, which play important roles in bone density. These hormones are crucial for the maintenance of bone health and can help prevent age-related bone loss.


older woman running

running strong and jogging have many health benefits

Mental Wellbeing

Running isn’t just about the physical benefits; it’s also a great way to boost your mental health. When I’m out on a run, I can clear my mind, reduce stress, and enjoy the peacefulness of nature. Running releases endorphins, which are natural mood elevators, making it an excellent way to combat feelings of anxiety and depression. It’s my therapy session on the open road.

Endorphins get all the attention, but your body also pumps out endocannabinoids, which are a naturally synthesized version of THC, the chemical responsible for the buzz that marijuana produces. The most examined endocannabinoid produced in the body, anandamide, is believed to create a feeling of calmness.

Running strong at 54 also offers a break from daily stressors, providing you with time to disconnect from work, responsibilities, and worries. The solitude or companionship, combined with the beauty of your surroundings, can be soothing and rejuvenating. Regular running can lead to better stress management, improved mental clarity, and a more relaxed state of mind, making it an excellent tool for those seeking an effective, natural way to alleviate stress.

Runner’s High

Runner’s high is a remarkable, euphoric state that many runners experience during or after a strenuous workout. It’s often described as a feeling of intense well-being, reduced pain perception, and a surge of happiness.

This phenomenon is attributed to the release of endorphins. Runner’s high can lead to a sense of exhilaration and mental clarity, making the challenges of a long run feel more manageable. It’s one of the many rewards that keep runners lacing up their shoes and hitting the pavement, showcasing the powerful connection between physical activity and mental well-being.

Tony experiencing Runner High after a run

‘Runner’s High’ kicking in after a 10km in the New Forest

Setting and Achieving Goals

Setting and achieving running goals can be incredibly rewarding, regardless of your age. Whether it’s increasing your weekly mileage, completing a 5K, or even running a marathon, having something to work toward keeps you motivated and focused. I’ve found that running 2-3 times a week provides a good balance between consistency and recovery, allowing me to set achievable goals and track my progress.

Social Connection

Running has a way of bringing people together. I’ve made new friends through running. It’s a great way to connect with others and join you on your runs and can provide a sense of community. We encourage and support each other, even on the wettest and coldest of days!

Age Is Just a Number

Age should never be a limiting factor when it comes to pursuing a healthy and active lifestyle. Many people wrongly assume that running is only for the young, but there are countless examples of older runners who are thriving in their sport. Running strong at 54 has allowed me to prove that age is just a number and that I can continue to challenge myself physically and mentally, no matter how many candles are on my birthday cake.

older running competing

an active lifestyle keeps your muscles and bones strong, your mind sharp, and can add years to your life

As we run, we become

Running 2-3 times a week at the age of 54 has become a vital part of my life. Running strong at 54 keeps me physically and mentally fit, allows me to set and achieve goals, connects me with others, and proves that age is just a number when it comes to staying active. If you’re considering taking up running or questioning whether it’s worth continuing as you get older, I hope my experience has inspired you to lace up your running shoes and hit the pavement. Running can bring a world of benefits at any age, and I’m living proof of that.

person running close up shot from behind of lower leg and showing sole of running trainers

a short run is better than no run!

NB: It’s essential to note that while running can be highly beneficial for bone density, it’s important to start slowly, especially if you’re new to running or haven’t been active for a while. Gradually increase your running intensity and duration to avoid overuse injuries.

Also, consider incorporating strength training and flexibility exercises into your routine for overall bone health.

And ensure you invest in quality running shoes.