Can I start running if I'm overweight, older, or have health conditions?

Don't let the myth that running destroys your knees stop you from starting. Recreational running is associated with lower osteoarthritis rates than being sedentary. Run with confidence that you're helping, not hurting, your joints.

If you're overweight, start with walking, then progress to walk-run intervals before attempting continuous running. Pre-emptively strengthen your feet/ankles, hip abductors, quadriceps, and core before adding running volume. Limit mileage increases to 5-10% per week.

Running at any age is beneficial and safe with proper progression. Allow more rest days between hard efforts, prioritize warm-ups, and add strength training to counteract age-related muscle loss (sarcopenia). Get medical screening if you have cardiovascular risk factors.

If you have asthma or experience coughing/wheezing during exercise, use a short-acting bronchodilator (albuterol) 15-30 minutes before running and perform a 15-30 minute warm-up. Don't let asthma stop you — regular exercise actually reduces symptoms over time.

Start your running journey on a treadmill if you're concerned about joint impact, are significantly overweight, or are recovering from injury. Treadmills absorb 10-20% more impact than road surfaces.

After pregnancy, allow a minimum 3-week rest before considering return to running. Use a walk-run protocol with gradual increases of 2-10% per week. Prioritize core and pelvic floor strengthening before adding running volume.