Run Stronger, Longer:
How to Adapt Your Training as You Age
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Running Through the Ages: How to Adapt Your Training as You Get Older
I have been blessed enough to work with many amazing athletes in their 60s, 70s, and beyond—runners who continue to lace up their shoes, chase goals, and defy the stereotypes of aging. They’ve shown me firsthand that while running may change with age, it doesn’t have to stop.
The key? Adapting training, fueling, and recovery to support longevity in the sport.
Every runner eventually faces the reality of aging. The times that once felt effortless might slow, recovery takes longer, and those nagging aches become harder to ignore. But getting older doesn’t mean giving up on your running goals—it just means training smarter. With the right adaptations, you can continue running strong for decades.
How Aging Affects Running Performance
As we age, our bodies undergo several changes that impact our running performance:
✅ Slower Recovery: Your muscles and connective tissues take longer to repair after hard workouts.
✅ Reduced Muscle Mass & Strength: Sarcopenia (age-related muscle loss) starts as early as your 30s and accelerates after 50.
✅ Lowered VO2 Max: Your ability to utilize oxygen declines, which can make running feel harder.
✅ Decreased Joint Lubrication & Mobility: Cartilage wears down, and joints can become stiffer.
✅ Increased Injury Risk: Aging tendons and ligaments lose elasticity, making them more prone to overuse injuries.
How to Adapt Your Training for Longevity
The key to running well as you age isn’t about pushing harder—it’s about adapting.
Here’s how:
1. Prioritize Recovery More Than Ever
Your body doesn’t bounce back like it used to, so embrace recovery as an essential part of your training.
✅ Increase rest days if needed—every day doesn’t have to be high mileage.
✅ Sleep deeply and consistently (7-9 hours) to allow full-body repair.
✅ Utilize active recovery (light walks, cycling, mobility work) instead of complete rest.
2. Strength Train Like It’s Your Job
Maintaining muscle mass is crucial for keeping your stride strong and preventing injuries.
✅ Focus on lower-body strength (glutes, hamstrings, calves) for power and injury prevention.
✅ Work on core stability to maintain good posture and efficient running mechanics.
✅ Train with resistance (weights, bands, bodyweight exercises) at least 2-3 times per week.
3. Be Smarter About Speed & Intensity
Hard workouts are still important but should be approached differently.
✅ Lower overall intensity but keep speedwork—shorter, controlled efforts instead of all-out sprints.
✅ Incorporate more hills to build strength with less impact than flat-out sprinting.
✅ Give yourself extra recovery between hard days to avoid overtraining.
4. Adjust Your Mileage & Running Volume
You might not be able to log the same weekly mileage as you did in your 20s and 30s—and that’s okay.
✅ Shift toward quality over quantity—fewer miles with more purpose.
✅ Emphasize cross-training (cycling, swimming, rowing) to build endurance with less joint stress.
✅ Listen to your body—if something feels off, don’t push through pain.
5. Keep Your Joints Happy
Your joints take a beating, so treat them with care.
✅ Warm up dynamically—don’t just jump into your run.
✅ Work on mobility—hip and ankle mobility keep your stride smooth and efficient.
✅ Invest in good shoes—your feet change with age, and so should your footwear.
6. Fuel and Hydrate Like a Pro
Your nutritional needs shift with age, and proper fueling becomes even more critical.
✅ Increase protein intake to preserve muscle mass and speed up recovery.
✅ Stay hydrated—dehydration impacts recovery and performance more as you age.
✅ Focus on anti-inflammatory foods (berries, nuts, fatty fish) to keep joints happy.
Additional Considerations for Women:
Insights from Dr. Stacy Sims
For female runners, the impact of aging—especially through perimenopause and menopause—requires even more targeted adjustments. Dr. Stacy Sims, a leading researcher on female physiology and endurance sports, emphasizes the importance of adapting training and nutrition as estrogen and progesterone levels fluctuate.
Here are some key takeaways:
✅ Strength Training Becomes Non-Negotiable – Women experience a more rapid decline in muscle mass and bone density than men. Heavy resistance training (rather than high-rep, low-weight work) is crucial for maintaining strength and preventing osteoporosis.
✅ Protein Needs Increase – Dr. Sims recommends at least 30g of protein per meal, especially post-workout, to counteract muscle loss and aid recovery.
✅ Adjust Recovery Strategies – Sleep disturbances and increased inflammation are common with hormonal shifts. Prioritizing magnesium, tart cherry juice, and adaptogens like ashwagandha can improve sleep and reduce soreness.
✅ Fuel Your Workouts Differently – Fasted cardio and low-carb diets can work against aging female athletes by increasing cortisol levels and impairing muscle maintenance. Aim for pre-run carbohydrates and post-run protein + carbs to optimize energy and muscle repair.
✅ Mind Your Iron and Vitamin D Levels – Women are at higher risk for deficiencies that can lead to fatigue and slower recovery. Regular blood work and supplementation when necessary can help maintain optimal performance.
The Takeaway: Age Strong, Run Smart
Aging doesn’t mean slowing down—it just means evolving. By adjusting your training, prioritizing recovery, and embracing smarter strategies, you can keep running strong well into your later years. The goal isn’t just to keep running—it’s to keep running well.
I’ve seen so many runners defy expectations and continue competing, setting PRs, and even qualifying for races like Boston well into their later decades. With the right approach, you can too!
So lace up, listen to your body, and keep moving forward—one smart step at a time. 🚀
Happy running
Dayna - your fav. Exercise Physiologist
Efficient. Strong. Injury-Free.
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