Smart Tips for Running in Your 40s, 50s, and Beyond

Running After 40 Can Be Enjoyable, Beneficial, and Fun

Running can be a great way to improve your cardiovascular fitness and it's a particularly effective way to stay fit and strong as you grow older. But because running is so high impact and tough on your muscles and joints, it can also lead to injury if you don't adapt your training routine to suit your body's needs.

While some naysayers may say that running in your 40s or 50s isn't healthy or safe, the sport remains popular with this age group. In fact, masters runners (those who are over a certain age, usually 40) are the fastest-growing age group in the sport.

In a study looking at participants in the New York City Marathon between 1980 and 2009, the percent of masters runners significantly increased while the number of finishers under age 40 decreased.

Whether you're new to running or you're a veteran runner entering a new age group, there are ways to make your running program both enjoyable and effective in your 40s, 50s, and beyond.

Check With Your Doctor

If you're new to running or you've had a lengthy break from the sport, make sure you check with your health care provider to make sure you are healthy enough for vigorous activity. Chances are good that they will encourage you to get started, but it's important to get the stamp of approval.

Know Your Limits

Before you start a running program, it is important to understand some of the basic physical effects of aging. Physical fitness typically peaks in your 20s and 30s. Even the most elite athletes begin to experience declines in performance once they hit their 40s.

As you age several changes may occur:

  • Cardiovascular endurance starts to decline
  • Muscle fibers begin to shrink in size and number
  • Strength, coordination, and balance also decrease

Becoming less active as you age contributes to many of the declines in fitness and performance.Your individual aging experience depends on factors such as your lifestyle, diet, genetics, and activity levels. But this doesn't mean that working out harder or ramping up the frequency of your workouts is the solution.

Older adults are more prone to experiencing overuse injuries. Pulled muscles, knee injuries, and overtraining syndrome are just a few examples.

Successfully introducing a running routine in your 40s and 50s means training right and working smarter rather than harder.

Increase Your Effort Gradually

For any runner, it is important to be moderate about increasing the time and intensity of your workout. Sudden, dramatic increases in speed or distance often lead to injury or soreness that keeps you sidelined.

Starting slowly is important, and as an older runner, you'll need to take it easier than you might have when you were younger. One basic rule, called the 10% rule, is commonly followed to avoid injury.

Try not to add more than 10% in terms of running intensity or running distance each week.

For example, you might start with a 20-minute workout. Begin with an easy 5 to 10-minute warm-up, then try running for 30 seconds followed with 2 minutes of walking.

Going slow and building your fitness incrementally ensures that you are building your fitness and strength while minimizing your risk of getting hurt.

Ease Expectations

If you started running when you were younger, it can be tough to admit that you’re slowing down with age. Unfortunately, however, it’s a fact of life. Let go of those expectations and avoid comparing your older self to your younger self.

Consider age-graded results, which allow you to compare your race times to the standard for your age and gender. As we get older, we lose muscle strength and aerobic capacity and we need more recovery time. So we usually can’t train and race at the same level.

But while you may not beat the PRs you set in your 20s and 30s, that doesn’t mean that you can't set goals to help motivate you and give you a serious sense of accomplishment. 

One study found that while performance in elite athletes starts to decline around age 35, recreational runners do not begin declining until around age 50.

Adjust Your Goals

Whether you are training for a marathon or trying to get into the running habit, it is important to set training goals that are appropriate for your age and your current fitness level. If you are just getting started with running, your weekly training schedule might look something like this:

  • Day 1: 20-minute strength training
  • Day 2: 20-minute easy run
  • Day 3: Rest day 
  • Day 4: 30-minute cross-training activity
  • Day 5: 30-minute interval run
  • Day 6: Rest day
  • Day 7: 45-minute slow-paced jog

Adjust your expectations, pick realistic goals, and be proud that you're still being an active, committed runner.

Recover Properly

While you may have been able to run every day in your younger years, as you age, you'll probably find that you don’t bounce back as quickly as you used to. Yes, your legs may have felt fine the day after a hard workout or race in the past, now it may be several days before you’re feeling back to normal.

Listen to your body and don’t force runs if you’re not feeling fully recovered. You may find that you feel better when you run every other day, as opposed to every day. Or simply try running three or four days a week.

Days off from running don't have to be complete rest days. You can do cross-training activities such as cycling, swimming, yoga, or any other activity that you enjoy.

Add Strength Training

Strength training is beneficial for runners of any age, but those benefits are even more significant for older runners.

People naturally lose muscle mass as they age. Regular strength training can help you avoid the inevitable decline.

Improved muscle strength helps your muscles to absorb more of the impact while running, which eases the stress on your joints. Simple leg and core exercises such as squats, planks, push-ups, and lunges can make a big difference in your running performance and injury resistance.

Improve Your Balance

Improving your balance is not only helpful for running, but it's also necessary for everyone as we age. If you have good balance, you're less likely to fall and you can regain your balance more easily if you start to fall.

You can improve your balance simply by standing on one leg (and alternating legs) for 30 seconds. Or, do some basic yoga balance moves such as tree pose, eagle pose, or king dancer pose.

Practice Flexibility

As you age, you may notice that your legs, back, hips, and shoulders feel stiffer than when you were younger, especially when you first wake up or have been sitting for a long period of time. Everyone's muscles and tendons lose some elasticity with time. But you can maintain or even improve your flexibility if you work on it.

Regular stretching or doing yoga, especially after runs, can help you become more flexible.

You also should make sure you do a proper warm-up before running, especially if you're racing or doing a hard workout. Start with a 5- to 10-minute walk or easy jog, followed by some dynamic stretching.

Dynamic stretches are active movements of muscles, moving you through a range of motion without bouncing. Dynamic stretches are different than static stretches, in which you hold a stretch in a static position. Examples of dynamic stretching would be arm circles, heel raises, or lunges.

Prevent Injury

Be proactive in your approach to injury prevention. And if you feel the onset of an injury or experience a traumatic injury, be proactive and don't ignore the warning signs.

As you age, you may find that you need to take new injury-prevention steps, such as regular massages, using a foam roller, and more rest days.

Invest in Good Running Shoes

One of the best things you can do to minimize injuries is to buy running shoes that are right for your body. Visit a specialty running store and talk to an expert about the shoes that will work best for your fit, stride, and physical needs. 

Take Time to Recover

So what if you do get injured? Be patient. As we age, it does take longer to recover from injuries. A calf pain that sidelined you for a couple of days when you were in your 20s may now take several weeks to heal.

For example, a study found that older runners are much more likely to experience problems with their hamstrings, calf muscles, and Achilles tendons than younger runners.

The authors of the study suggest that this might be because normal wear and tear takes longer to repair in older adults than it does in younger adults. This may indicate that runners over 40 should allow themselves more time to recover following a workout.

Don't rush back to running too quickly, as you may find yourself out for even longer than necessary. Listen to your body, take a break from running, and see a doctor if you have injury-related pain that lasts more than 10 days.

Was this page helpful?
5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Lepers R, Cattagni T. Do older athletes reach limits in their performance during marathon running?Age (Dordr). 2012;34(3):773–781. doi:10.1007/s11357-011-9271-z

  2. Taylor D. Physical activity is medicine for older adults. Postgrad Med J. 2014;90(1059):26-32. doi:10.1136/postgradmedj-2012-131366

  3. Baker BA. An Old Problem: Aging and Skeletal-Muscle-Strain Injury. J Sport Rehabil. 2017;26(2):180-188. doi:10.1123/jsr.2016-0075

  4. Zavorsky GS, Tomko KA, Smoliga JM. Declines in marathon performance: Sex differences in elite and recreational athletes. PLoS ONE. 2017;12(2):e0172121. doi:10.1371/journal.pone.0172121

  5. Fields KB. Running injuries - changing trends and demographics. Curr Sports Med Rep. 2011;10(5):299-303. doi:10.1249/JSR.0b013e31822d403f

Additional Reading