Running in your 40’s

I turned 40 last week and it got me thinking about how running starts to change as we age. Over the last few years I’ve definitely noticed changes, and they’re not all negative! However, running in your 40’s looks different than running in your 20’s and 30’s.

The not so great part of aging, is that our bodies tend to naturally slow down. We lose muscle, bone density, and even flexibility. All of these things can slow us down and lead to greater chance of injury.

BUT it doesn’t have to be all bad! Training right can help minimize the effects of aging and prolong your running longevity. There are also some cool bonuses like new age groups and new attitudes. Hello masters (more on this in a minute)!

Mistakes are magnified

In your 20’s and even into your early 30’s, you can afford to make running mistakes, and get right back up again. Running in your 40’s and beyond, the body becomes less forgiving. Bad form, poor diet, and lack of proper recovery are no longer things we can get away with. Gone are the days when I can “sweat out a hangover” or run without a warmup.

It will get frustrating, but be kind to your body.

Stretch!

I can’t emphasize this point enough. I’ve noticed that I need to stretch and cool down much more than I ever did when I started running years ago. When I’ve skimped on stretches and the foam roller, my legs let me know on my next run. Fortunately, taking even 10-15 minutes post run to properly stretch and recover helps significantly. Focus extra attention on any problem areas. As my coach wisely told me “You wouldn’t skip the last mile, so why skip the cool down?” Both are equally important.

Check out my tips on the basics of a run recovery routine.

Injuries take more time to heal

Wonky knee? Shin pain? A day or two off and some ibuprofen may have been all that was needed back in the day, but the older we get the more time it takes to heal. All the more reason to take the proper steps like stretching, good nutrition and lots of sleep!

Set new goals

Sure, runners begin to naturally slow down as we age, but that doesn’t mean giving up on your PR or race goals. It’s time to set new ones! I’ve actually seen more improvements in my running this past year than I ever have. I even hit my one mile PR at 7:29! Maybe figure out a new race distance, or training goal and take the time to really train for it. The better we are at training and recovery, the more we keep that natural slow down at bay. 🙂

Bonus: aging means new age groups! It also means your entry into the “Masters” running category, which is runners over age 40 and there are typically awards and cheers specific to masters. It’s a badge of honor, wear it proudly.

While race planning, consider modifying your schedule a bit. Make sure you have adequate recovery time. Running 2-3 marathons a year at 25 might mean running 1-2 a year at 40. Everyone is different. I know for me, 1 marathon per year is the max I can handle safely.

Focus on strength and speed

So often, runners pay too much attention to you know, running. We forget that our legs can’t run the show alone and we need to work all of our muscles to maintain good health.

Strength training is important at any age, but especially so as we age. Having a regular strength training routine keeps muscle tone from deteriorating and also supports those aging joints. Making sure you’re getting proper calcium and vitamin D is also a must for the joints.

Relax

Now’s the time to have fun with running! Relax into it and become the best version of yourself. Running in your 40’s can be an amazing time for personal growth. Stop comparing yourself to anyone else and get after it.

You might also like:

Essential Pre and Post Run Stretches

Adding Yoga to Your Run Routine

Rest: A love-hate thing