Run a 10K: How to Train, What to Wear, and Real Tips from Senior Runners

When you decide to run a 10K, a 6.2-mile running challenge that’s tough but achievable for most healthy adults. Also known as a 10-kilometer race, it’s not just for young athletes—thousands of people over 50 finish one every year in Nottinghamshire and beyond. You don’t need to be fast. You just need to be consistent.

Running shoes, the single most important piece of gear for anyone hitting the pavement. Also known as athletic footwear, they’re not just comfort items—they’re injury preventers. Look for cushioning, support, and a roomy toe box. Many seniors swear by brands like Hoka because they reduce joint stress, not because they’re trendy. Wearing the wrong ones? You’ll feel it by mile three. Wearing the right ones? You’ll wonder why you waited so long to start.

Running for seniors, a growing movement focused on staying active, healthy, and independent through regular movement. Also known as mature runner training, it’s not about competing with 20-year-olds—it’s about beating last week’s time, walking up stairs without getting winded, or just enjoying the outdoors without pain. The data doesn’t lie: people who run regularly after 60 have better balance, stronger bones, and lower risk of chronic disease. And it’s not magic. It’s just showing up.

Some of the posts below show how to tell if your shoes are worn out—because running in old shoes is like driving with bald tires. Others explain why cushioning matters more as you age, and how pacing isn’t about speed, but sustainability. You’ll find real stories from people who started walking, then jogged a block, then did their first 10K at 65. No elite training plans. No fancy gear. Just steady progress.

You don’t need a personal coach. You don’t need a gym membership. You just need a pair of shoes, a safe route, and the willingness to start slow. The 10K isn’t a race against others. It’s a personal milestone. And if you’re reading this, you’re already on the path.