Can I Start Jogging at 40? Hell Yeah, Here’s How to Own It!

Can I Start Jogging at 40? Hell Yeah, Here’s How to Own It!

What’s good, fellas? Welcome to Dad Bod 40, your no-BS spot for guys over 40 who want to get fit, eat better, and live stronger. Thinking, “Can I start jogging at 40?” The answer’s a big ol’ yes! Jogging at 40 years old is a killer way to get in shape, feel like a rockstar, and take charge of your health. I’m Joshua Van, a guy who’s been right where you are, and I’m pumped to share what I’ve learned to help you nail your beginning jogging journey. This post is loaded with real-deal tips on jogging 40 minutes calories burned, a straightforward beginning jogging plan, and advice for beginning jogging to lose weight or beginning jogging for seniors. Let’s hit the pavement and make it happen!

Key Takeaways

• Jogging can strengthen your heart, boost your mood, and keep your bones healthy.

• Interval running (alternating between jogging and walking) is a safe way to begin running.

• A 40-minute jog can burn 300–600 calories, depending on your weight and speed.

• Nutrition, sleep and cross-training are also important factors for men over 40.

• Elderly beginners should start with a low intensity, and warmup and strength exercises.

Why Jogging at 40 is a Total Game-Changer

Look, jogging at 40 years old isn’t just about looking good in a tight shirt (though that’s a sweet bonus). It’s about owning your health as you cruise through your 40s. Research says jogging can add years to your life—think two extra hours for every hour you run! For us guys over 40, jogging at 40 brings some serious perks:

• Heart Health: Just 5–10 minutes of chill jogging daily can slash your heart disease risk by up to 45%.

• Healthy bones: Jogging is a weight-bearing exercise that helps maintain bone density as bones begin to lose mass after the age of 40.

• Beat the blues: It’s a stress-buster that eliminates anxiety and fills you with positive feelings.

• Drop Pounds: If you’re starting beginning jogging to lose weight, this is your ticket to burning fat fast.

At Dad Bod 40, I’ve seen tons of dudes in their 40s turn their lives around with jogging. You’re not too old—you’re just getting started, brother.

Your Beginning Jogging Plan for Guys Over 40

Diving into jogging at 40 doesn’t mean sprinting like you’re in a race. That’s how you end up with sore knees or worse. You need a plan that’s smart and builds you up. Here’s a beginning jogging plan inspired by running pros like Jeff Galloway to get you moving without breaking you down.

Weeks 1–2: Start Easy

Haven’t worked out in a bit? No sweat. Start easy by using a run/walk schedule to prepare your body for the 40:1 jogging you will be doing.

• Monday: 10 minute walk and stretch for 15 seconds (quads, hamstrings, calves)..

• Wednesday: 15 minute walk. Throw in 30 second jogs every 3 minutes. Stretch.

• Friday: Walk 20 minutes, mix in three 30-second jogs, stretch.

Pro Tip: Grab the Nike Run Club app and check out their “Get Started” guided runs to keep you fired up.

Weeks 3–4: Step It Up

• Monday: Walk 3 minutes, jog 30 seconds, repeat for 20 minutes, stretch.

• Wednesday: 30 minute brisk walk, may include hills, stretch.

• Friday: Walk 3 minutes, jog 1 minute, repeat for 25 minutes, stretch.

Weeks 5–8: Go for Steady Jogging

• Gradually increase your jogging time (e.g., 2-minute jog, 1-minute walk) until you can jog for 25 minutes non-stop.

• Increase by 5 minutes each week until you are comfortably jogging for 30–45 minutes at 40.

Beginner Jogging for Seniors: If you are new to jogging for seniors, lengthen those walking intervals (e.g., 3-minute walk, 30-second jog) and allow more rest days to recover.

How Many Calories Do You Burn Jogging 40 Minutes?

One reason so many guys jump on the beginner jogging train to lose weight is that it’s a calorie burner. Harvard Health says the calories burned jogging 40 minutes depends on your weight and pace:

• A 155-pound man running at 5 miles per hour can burn about 450 calories in 40 minutes.

• A 185-pound man running at the same speed will burn approximately 540 calories.

• If you run at 6 mph, you may be able to reach 600 or more calories.

Pair this with smart eating (more on that below) to shed fat like a pro.

Eating Right for Jogging at 40 Years Old

To kill it at jogging at 40, you gotta fuel your body like it’s a classic car. Here’s the lowdown on eating for guys over 40:

• Protein: Aim for 0.8–1.2g per kg of body weight per day (eggs, grilled chicken, nuts)

• Healthy Fats: Avocados, seeds, and olive oil to keep things moving and help with vitamin absorption

• Carbs: Complex carbohydrates such as sweet potatoes or quinoa for energy

• Hydration: Drink 16–20 oz of water 2 hours before your run, then 8 oz every 15–20 minutes during longer runs

Talk to a dietitian to make sure you’re eating enough to fuel your beginning jogging plan without feeling drained.

Mix It Up: Cross-Training and Recovery for Beginning Jogging for Seniors

Guys over 40 need more recovery time—our muscles don’t bounce back like they did in our 20s. Here’s how to stay strong:

• Cross-Training: Add low-impact activities like swimming, yoga, or cycling 1–2 days per week to give your joints a break.

• Strength Training: Perform bodyweight exercises like squats, lunges, or planks 2 days a week to help prevent injuries.

• Rest Days: Take 1–2 full rest days per week, which is especially important for new joggers or senior joggers starting out.

• Stretching: Hold each stretch for 15–30 seconds for each of your major muscle groups after running to keep flexible.

Safety First: Jogging After 40 Tips

• Warm Up: Begin with a 5-minute brisk walk or a slow jog to warm up your muscles.

• Proper Footwear: Invest in running shoes with good cushioning and support to protect your knees.

• Listen to Your Body: If you experience pain beyond the typical muscle burn, take a break and rest.

• Take It Easy: Bump up your jogging time or intensity by just 10% per week to stay safe.

Why Dad Bod 40 is Your Go-To

At Dad Bod 40, we’re all about keeping it real for guys over 40. I’m Joshua Van, and I’ve spent years figuring out what keeps us healthy and strong past 40. My crew and I are here to drop practical tips you can actually use to change your life.

Ready to start jogging at 40? Stick to this beginning jogging plan, eat like a champ, and join the Dad Bod 40 squad to level up your health!

FAQs

Can beginners over 40 start jogging?

Why yes, they certainly can! Jogging for beginners at 40 is completely safe for most people as long as you take things slowly. Use run/walk intervals, take it easy, warm up and cool down, and pay attention to your body.

How many calories does a 40-minute jog burn?

A 155–185-pound man jogging for 40 minutes at a steady 5–6 mph pace will burn about 450–600 calories.

Will jogging for beginners for seniors help me lose weight?

Yuppers! Jogging for beginners for seniors will help you lose weight as it burns calories and builds muscle when combined with a healthy diet.

What’s the best beginner jogging routine for men over 40?

Beginner jogging routines for men over 40 should start with run/walk intervals (start with a 3-minute walk/30-second jog and gradually increase by 5 minutes per week until you can jog 30–45 minutes).

How many days a week should a beginner jog at 40?

Try to get in 3–4 days a week of jogging for beginners at 40, with rest or cross-training days in between. (This is particularly important for jogging for beginners for seniors).

References

• Nike.com, “How to Start Running After 40,” 2021.

• Livestrong.com, “How to Start Jogging Over the Age of 40,” 2011.

• JeffGalloway.com, “Your Best Running May be After 40.”

• The New York Times, “Fitness After 40: How You Should Change Your Workout,” 2024.

• Harvard Health, “Calories burned in 30 minutes of leisure and routine activities,” 2021.