Introduction
I started running again in my early 50s. Honestly, I thought the hardest part would be the running.
I was wrong.
The hardest part wasn’t my legs. It wasn’t getting out the door. The early mornings weren’t even it.
It was the expectations I put on myself.
I had already decided how far I should be able to run, what pace I should be hitting, and exactly how many weeks it should take me to get there.
Every workout felt like a test I was either passing or failing.
Looking back, there are a few things I wish I’d understood from the beginning. They would have saved me a lot of frustration—and probably made me enjoy the journey a whole lot sooner.
Mistake #1: Thinking Walking Doesn’t Count
I cannot stress this enough.
So many people, especially if they follow running gurus online, think that if they have to walk, it doesn’t count.
It does.
WALKING COUNTS.
The run/walk/run method by Jeff Galloway has helped thousands of runners cross finish lines—including many at runDisney.
I could get all geeky here because there really is science behind it, but for now, just know this: it works.
Walk breaks help build endurance. They give your body a chance to recover before you’re completely exhausted. Ironically, taking planned walk breaks often helps you run farther than if you tried to run nonstop.
I’ve seen so many women give up because they needed to walk. They convinced themselves they weren’t “real runners.”
Nothing could be further from the truth.
After several runDisney races, I can tell you I’ve seen hundreds of runners using the run/walk/run method. They even have official pace groups dedicated to it.
If your goal is to finish healthy, enjoy the experience, and keep coming back for another race, don’t be afraid to walk.
Walking doesn’t mean you’re failing.
It means you’re being smart.
Mistake #2: Doing Too Much Too Soon
This is probably the mistake I see most often.
We get excited, lace up our shoes, and suddenly decide we’re going to go from the couch to running five miles in two weeks.
Could some people do that?
Sure.
Should most of us over 50?
Probably not.
Our bodies are absolutely capable of getting stronger, but they also need time to adapt. Muscles, joints, tendons, and even your cardiovascular system all improve with consistent training—not overnight.
That’s why recovery is just as important as the workouts themselves.
There’s a big difference between finishing a workout feeling tired and pushing yourself so hard that you’re dealing with blisters, injuries, or weeks of soreness.
One of the things I appreciate about Jeff Galloway’s training plans for runDisney is that they’re realistic. The beginner 5K training plan is 13 weeks long.
Thirteen weeks.
Not two.
Not four.
The goal isn’t to get fit as fast as possible. The goal is to build a habit you can actually stick with.
Slow progress is still progress.
Mistake #3: Comparing Yourself to Younger Runners
This is one I still struggle with.
I have to remind myself all the time that I’m not that 20-year-old runner anymore.
And the quickest way to fall down that comparison rabbit hole is social media.
Somehow the algorithm figured out I like running. Now my feed is full of 30-year-old marathoners chasing personal records and runners tackling 100-mile ultramarathons.
Meanwhile, I’m over here running at a pace that feels good, taking my 30-second walk breaks, and singing Disney songs while I go.
I wear Shokz so I can hear traffic when I’m outside, but they have another benefit—they let me hear myself.
That’s important because more than once I’ve been running on my treadmill, completely lost in a Disney soundtrack, only to have my husband—or one of my daughters—walk into the workout room and remind me I’m not the only person in the house.
Apparently, I sing louder than I think.
And definitely more off-key than I think.
I’m not that 30-year-old influencer runner.
At almost 60, I’m never going to be them.
And that’s okay.
I’m not trying to become the fastest runner on Instagram.
I’m trying to become the healthiest version of me.
Am I a runner?
Yes.
Do I have to look like everyone else to earn that title?
Absolutely not.
I just have to stay in my own lane.
Mistake #4: Ignoring Recovery
I grew up in Gen X.
We’re the generation that says, “You’ll be fine.”
Put a Band-Aid on it.
Walk it off.
Push through.
That worked when I was 20.
I’m almost 60 now, and I can’t treat my body like that anymore. I’d like this body to last me another few decades.
One of the biggest lessons I’ve learned is that recovery isn’t optional. It’s part of the training.
Sometimes recovery looks like pulling on a pair of compression socks after a run. (I never thought I’d be recommending knee-high socks, but here we are.)
Sometimes it means drinking enough water and replacing those electrolytes.
Sometimes recovery means leaving the running shoes at home and going for a walk instead. Yes, I’m going to say it again.
Walking counts.
And sometimes the smartest thing you can do is take a complete rest day.
The hard part is learning to listen to your body. There’s a difference between tired muscles that are getting stronger and pain that’s telling you something isn’t right.
The goal isn’t to prove how tough you are.
The goal is to keep showing up for the next run.
Recovery isn’t slacking off.
It’s smart training.
Mistake #5: Believing You’re Too Old
Man, do I hate this one.
I really do.
I’m a nearly 60-year-old woman.
I’m not dead yet.
Hopefully, I still have decades ahead of me.
Am I too old to do everything I did at 20?
Maybe not.
Maybe there are a few things my body simply won’t let me do anymore.
But one thing I know for sure is this:
I’m not too old to try.
The biggest mistake isn’t walking.
It isn’t having a slower pace.
It isn’t needing extra recovery days.
The biggest mistake is deciding you can’t before you ever set foot on the pavement or step onto the treadmill.
You don’t have to know where the journey will take you.
You just have to be willing to take the first step.
Maybe these aren’t just beginner running mistakes. Maybe they’re reminders that it’s never too late to start, as long as you’re willing to keep taking the next step.
Conclusion
The truth is, I didn’t need to be younger.
I didn’t need perfect gear, perfect training, or perfect motivation.
Running faster wasn’t it.
I just needed to keep showing up.
Because every runner starts somewhere.
And starting after 50 is still starting.
I don’t know if I’ll ever be fast.
I don’t know if I’ll ever run a marathon.
But I do know this:
I’m going to keep showing up.
One run.
One walk.
One step at a time.