Top 10 Tips To Keep Running In Your 40s, 50s, and Beyond
Running over 40…the question everyone asks: Is running bad for over 40 year old adults?
The answer is a NO (all caps)- running in your 40s and beyond can have amazing health and emotional benefits.
- Have you been trying to begin running after 40 or even run faster over 40?
- Are you jealous of the local masters runner killing it in the local 5k or a neighbor finishing another half marathon?
- Do you want to start back up with running but just keep hitting roadblocks, thinking, is 40 too old to start running?
- Is your running pace slowing down or maybe you just can’t get started?
If you’ve ever found yourself asking questions like these, you’re going to love these ten tips to keep running in your 40s, 50s, and beyond.
I’ll warn you- running over 40 isn’t easy. But, I’ll tell you-nothing amazing ever came from easy and it will be worth it!
Whether you are wondering how to begin running after 40 or you are looking for how to get back to running after age 40, it’s possible! There is no age limit for jogging or running- masters running and senior running is possible.
What are the steps for starting running after 40 or getting back to running in your 40s?
Let’s arm you with the same tips, tricks, and secrets that the running coaches and masters running specialists know.
Give these tips a try and see if they don’t work for you …starting running after 40 or running over 40 and beyond is NOT impossible.
Top 10 Tips for Running Over 40 and Beyond
Tip 1: Never ask, Why am I getting worse at running?
Mindset is key as a masters runner and we need to shift yours…
WARNING: The more you focus on your time or after 40 running pacing, the more frustrated you will become. The time on your watch is simply a number and doesn’t define you.
The optimal running mindset for masters runners is to realize no age limit for running exists and time is just a number…
- Learning how to start running after 40 is possible.
- If you are a previously competitive runner, no age limit exists for that either. You can run faster over 40. It’s all about how you frame your mindset and how you use smart mental and physical training.
Reframe your question from why am I getting worse at running to…..
How can I still run in my 40s and beyond and maximize the physical and mental benefits that running provides?
The beautiful thing is that although aging may slow you down, running slows aging!
The benefits of running in middle age are limitless. Get inspired by the real runners over 40 featured on our podcast.
Set Different Goals About Running Over 40…
Set different goals as an “older runner or senior runner”- try a different type of race (like a trail race), a mileage completion goal, or a goal to try as many different area trails as possible. Activity trackers are great, but don’t get so focused on your pace per mile that you get discouraged and quit. Work on things that seem simple, such as your posture. You can also use calculators specifically designed to compare your running performance at any age.
Tip 2: Avoid searching for the perfect diet or nutrition for running after 40.
Optimal nutrition is key for running in your 40s, but it doesn’t need to be complicated.
Adopt the nutritional habits that you SHOULD have started 25 years ago and eat to fuel your body. It’s seriously that simple. If you are like most recreational or competitive runners after 40, you’ve been on various diets and tried different programs.
You are old enough now to know that putting food in your body is like gas in your gasoline tank- garbage in, garbage out.
We have more specific nutrition tips in our club. You can also hear from real runners with real lives who have nutritional tips on our podcast.
It’s easier than ever to eat clean, healthy foods- just think simple.
Adopt my mantra- always pack snacks (like most running women over 40, I am always on the go) so I never want to get ‘hangry’.
What about supplements for long distance running after 40?
This could be an entire article on its own and will be in the future. For now, it’s worth a check of your Vitamin D levels (and an overall check-up with your physician).
If you adopt the optimal fuel in, optimal fuel out attitude, supplements will probably be unnecessary.
Tip 3: Be sure to pay attention to running posture to maximize long distance running after 40.
Proper running posture provides prolonged positive outcomes for running over 40.
Bonus Tip: don’t just focus on posture while running- while that’s important, it’s the little things you do in the 24 hours we all have that make the big differences….how you sit at your desk, how you sit in the car, how you lay while sleeping]. We have tips for posture in our club.
Tip 4: Don’t run on hard surfaces all the time when you are running in your 40s, 50s, or above.
Training smart can lead to lifelong running.
In fact, it’s best to stay off hard surfaces all together. The best surface to run on may surprise you.
Running on crushed gravel, running on dirt, or running on grass can be much easier on the body when running in your 40s.
Obviously this isn’t always possible, BUT you would be surprised with the added emotional benefits you get from running in the grass or running in the woods. Even running on snow (done right and safely) can be a little easier on your joints.
Discover a new park in your town – one fun way to find a new soft place to run is to Google “high school cross country courses” in your area. In the Fall, they are usually groomed and the perfect place to go running on grass. You’ll find you can get in a nice, safe (soft) training run in your 40s and beyond.
Tip 5: Do add at least 30 minutes of strength training per day to keep running after 40.
Strength training for runners helps you start or get back to running over 40- it’s more important than ever. You may wonder, “Does running build muscle”? The answer is some, but not nearly the extent that weight training can.
It’s the truth that muscle mass drops with each decade- combat that by increasing your strength training. Don’t think you have time? This doesn’t have to be another complete workout to add to your schedule when trying to keep up with middle age running- get creative!
Example: It doesn’t have to be 30 minutes in a row of strength training. Instead-
Do 5 minutes 6 times a day OR 10 minutes 3 times a day.
Parking Lot Workouts:
Body weight is fine; weights are even better. Stick a pillow and blanket in your trunk and make the parking lot time waiting to pick up your kids your strength training time. Call me crazy but that’s what I do– I call it my “parking lot workout”!
Tip 6: Allow yourself extra recovery and focus on specific injury prevention exercises when training as an older runner.
Learn to be a runner over 40 who listens to their body- don’t treat symptoms, treat causes.
Yes, you may be busier than ever and also more tired than ever. That’s why the focus is on specific- you don’t need to do everything, you need to do very targeted things that will keep you running after 40.
Sleep matters now more than ever. Put your phone away before you go to bed and only set it so you can receive certain people’s phone calls in case of emergency (no alerts). It matters!
Tip 7: Try out new running gear for older runners.
Middle age running doesn’t mean you can’t look and feel amazing.
My friend and fellow runner and I used to always have a joke that even if we had a less than stellar race, at least we ran in cute clothes. As we get older and busier and call ourselves a ‘middle age runner’, we tend to just wear the same ol’ sports bras and shorts- splurge if you are able on a few tank or hat that just makes you feel happy.
Not into that idea? Try new socks or sunglasses or even a new pair of winter running gloves just to experiment with different things to figure out what works best for you. Check our our merch if you want some motivational apparel and home decor.
Tip 8: Create accountability.
Keep promises to yourself as a smarter, older runner!
How can you create accountability for yourself as a runner?
- Sign up for a race
- Join a local running group
- Participate in an online running challenge
- Tell a friend you will be calling him or her during your morning run
- Put your run / workout time into your calendar and block it
Most mornings, I use part of the time on my run to catch up with my mom.
Think that sounds crazy and can’t stand talking while running? Pick a podcast you look forward to listening to and make that the first part of your run.
Honestly, the accountability piece is huge for running after age 40- we tend to put others first. Just remember if you were your running coach, you would tell yourself that you are better wife/husband, mother/father, son/daughter, professional (list goes on) if you stay mentally and physically sharp through running.
Don’t fall into the pitfall of putting yourself last. If you said you will meet someone to run, would you show up? Treat yourself like you would a running partner and show up for yourself.
What are the benefits of running in your 40s and why are you bothering with all this?
The benefits are profound and limitless and stretch far beyond the physical benefits.
Tip 9: Take time to stretch.
Be strategic with stretching as a runner in your 40s, 50s and beyond.
Just like recovery and injury prevention, you need to figure out what stretches really work for you and spoiler alert, you need to actually do them as a masters runner.
Don’t say, I’m going to try to add stretching to my day this week (take the word try out of your vocabulary unless you are trying something new and innovative that is moving you forward).
Instead, say, “I’m going to stretch at 10:00 am, 2:00 pm, and 5:00 pm” (you make the times) and do it just like you would expect your kids to do their homework. That’s the successful way to start or get back to running in your 40s.
"Take the word "try" out of your vocabulary unless you are trying someting new and innovative that is moving you forward"
Tip 10: Mix it up.
Don’t get stuck in old habits as an older runner.
Stop running the same running route in your neighborhood – instead, check out a new bike path in town.
Just like in tip 4 (going off-road), a change in scenery can be huge for your motivation.
Other Ideas to Mix Up Your Running-
Let your kids or a dog come along with you on the run. This may mean pushing them in the stroller, letting them ride their bike, or even having them join you on the run.
You could do this at a local running trail (where you can stay close to them) or at your closest track.
Kids won’t always do what you say, but they usually do as they see- let them see you “lifetime running” after age 40- be a model for the entire family.
Bonus Tip: Start before you are ready.
Take action right now, even if you don’t feel ready..Can’t run yet? Walk. Can’t run at the pace you want to be running?
Run at the pace you are in and find gratitude in the process- quit thinking of yourself as an older runner and think of yourself as a runner with miles and miles to go.
So get to it – you’re going to be glad you did! Be sure to listen to our podcast to hear stories of real masters runners just like you.
