4 Tips for Aging Runners

"I don’t know how much longer I’ll be able to do this..."
Have you ever had that thought after a tough run?

If so, you’re not alone—and you’re in good company.

As the popularity of long-distance running continues to grow, so does the number of marathon and ultramarathon finishers aged 35 and older. This group is often referred to as Master’s Runners—runners who are determined to continue doing what they love well into midlife and beyond.

But let’s be honest: running in your 40s, 50s, and 60s+ can start to feel harder. And that’s not just in your head.

What Happens to Your Running Performance as You Age?

While no one is immune to the physiological effects of aging, staying active—especially through running—is one of the most powerful ways to slow down the loss of muscle mass, aerobic capacity, and endurance. And it can significantly reduce your risk of preventable diseases later in life.

A research article by Willy & Paquette titled “The Physiology and Biomechanics of the Master Runner” highlights some of the biggest changes seen in runners over 40—and what we can do to support lifelong performance.

Key Physiological Changes in Master’s Runners:

✅ Cardiovascular Function: As you age, your VO2max (your body’s ability to use oxygen) decreases, which means workouts might feel more difficult even if you’re doing the same pace.

✅ Calf Muscle Strength: Your calf and Achilles tendon lose power with age, reducing speed and propulsion.

✅ Overall Leg Strength: Muscle strength declines—particularly in the lower body—impacting your running economy and increasing your risk of injury.

The Good News?

You can slow—and even partially reverse—these changes with targeted training.

Staying informed is your first step to staying strong, healthy, and fast.

My Top 3 Tips to Stay Injury-Free and Improve Running Performance as You Age:

1. Preserve Your VO2max with Speed Workouts
   Keep including hard efforts like intervals, hills, or tempo runs. These workouts help preserve cardiovascular fitness no matter your age.

2. Strengthen Your Calves with Heavy Resistance
   Perform slow, heavy calf raises (3–4 sets of 6–8 reps) 2–3x per week. Add plyometrics like hops or bounding to maintain tendon stiffness and springiness.

3. Build Full-Body Strength with Heavy Lifting
   Resistance train all major muscle groups (especially the legs) using 2–3 sets of 5–8 reps at ~80% of your 1-rep max. Do this 2–3x per week for best results.

Bottom Line:

Master’s runners don’t need to give up performance or enjoyment. With the right training approach, running can absolutely be a lifelong sport.

Want more tips for running over 40, injury prevention strategies, and performance workouts designed specifically for Master’s runners?
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Source:
Willy R, Paquette M. “The Physiology and Biomechanics of the Master Runner.” Sports Med Arthrosc Rev. 2019 Mar;27(1):15–21.