Combining Running as Cardio With Strength Training After 60
Age 60 and beyond does not mean giving up on fitness. Mixing running for cardio with strength training keeps you strong, boosts your heart, and helps maintain independence. This approach fights the natural loss of muscle and bone that comes with getting older.
Running counts as vigorous cardio that gets your heart rate up and builds endurance. The CDC recommends adults 65 and older aim for 75 minutes of vigorous aerobic activity like running each week.[5] It also supports bone health by increasing density and may strengthen knee cartilage over time, making joints more resilient.[4] Pairing it with strength training amplifies these effects. Strength work builds muscle power, improves balance to prevent falls, and raises your resting metabolism so you burn more calories even when idle.[1][2]
Why combine them? Strength training alone counters muscle loss, enhances bone density, and lowers risks for diabetes, high blood pressure, and heart problems.[2][3] Adding running improves heart health, aids weight control, and sharpens brain function like memory and focus.[1][2] Together, they create a balanced routine that supports daily tasks such as carrying groceries or climbing stairs.[3]
Start smart to stay safe. Begin with shorter runs, like 20 minutes a few times a week, and build up slowly while listening to your body.[4] For strength, focus on major muscle groups: legs, hips, back, arms, abdomen, chest, and shoulders. Do these exercises two or more days a week, using body weight, light weights, or resistance bands.[5] Examples include squats for legs, wall pushups for arms and chest, and planks for core. Rest days between strength sessions allow recovery.
Sample weekly plan: Run or jog briskly for 30 minutes on Monday, Wednesday, and Friday to hit about 90 minutes. Add strength sessions on Tuesday and Thursday, covering all major groups in 20 to 30 minutes. Include balance moves like standing on one foot daily.[5] Warm up with walking and cool down with stretches to protect joints.
Consult a doctor before starting, especially if you have health conditions. Proper form matters to avoid injury. Over time, this mix leads to better mobility, fewer falls, and sharper thinking.[2]
Sources
https://runningcardio.com/combining-running-as-cardio-with-strength-training-after-60/
https://www.openaccessgovernment.org/why-strength-training-is-critical-to-healthy-aging/202399/
https://www.strongerlifehq.com/blog/strength-or-cardio-whats-more-important-for-people-over-60
https://www.the-independent.com/life-style/health-and-families/running-exercise-age-how-old-benefits-b2890351.html
https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
https://www.therapeuticassociates.com/how-strength-training-supports-heart-health/
