40 isn’t what it used to be; many runners are at their prime when they enter this milestone decade, but even if we’re feeling fit, some fundamental biological shifts make training just a little bit trickier. Even though your body is operating a little differently than it did a few decades ago, with smart training, you can keep running for the long haul. As a 40-something myself, I’ve seen these changes firsthand, but I’ve also PR’d in every distance from the mile to the marathon after turning 40, and I’m here to tell you what I’ve learned.
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Chhh-anges
How your running feels as you age is going to be so personal; e.g., if you picked up the sport in your 30s, you’ll probably notice fewer changes than a former collegiate athlete. But inevitably, there are going to be some shifts. For many masters runners, increased recovery time will be the first necessary and noticeable difference. Perhaps you could tackle two hard speed workouts and a long run every week in your 20s, but 40 and 50-year-old runners might need to incorporate more rest days or easy runs into their schedules. In addition to more recovery miles, quality sleep becomes an essential part of the plan, so aim for a minimum of seven hours each night — more if you can.
For women, the transition into perimenopause can often bring hormonal shifts, mid-section weight gain, and muscle loss that might affect how you feel on the run. Many of these symptoms can be managed, so talk to a health care provider about your options.
Training Shifts
If you notice that your usual training isn’t working for you anymore, there are some smart adjustments you can make. In addition to focusing on sleep and recovery miles, many masters runners find that following a 10 or 14-day training plan offers more flexibility than a traditional seven-day week. For example, instead of cramming in a track workout, a tempo, and a long run in seven days, spread things out over 10 or more days. You’ll still be able to take advantage of a variety of workouts, just over a more extended period.
If your training consists primarily of running, now might be a good time to incorporate low-impact cross-training. Activities like swimming, cycling, and the elliptical are great for increasing cardiovascular endurance without pounding your joints.
Support Crew
Masters runners often face the added challenge of increased professional and family responsibilities, whether that’s a senior leadership role at work, kids, or aging parents. Creating a support network and connecting with other runners can keep you on track.
If there’s an area like nutrition or physical therapy where you could use extra help, working with a professional can keep aches, pains, and muscle loss at bay. After I turned 40, I really leaned into regular appointments with my physical therapist, massage therapist, and chiropractor.
Need help with accountability or making training a priority? An in-person running club or virtual group on Facebook or Strava might make the difference between nailing a workout and hitting snooze.
Avoiding The Comparison Trap
If you’ve been a runner for decades, it can be tough to see your race times start to slow and daily mileage get a little harder. Instead of comparing yourself to who you were in your 20s or 30s, consider age 40 (or 50 or 60!) a blank slate and focus on setting masters PRs. Alternatively, if you’ve always been a road racer, now might be a great time to explore a new form of running, such as trail running or training for triathlons.
Train wisely, and hopefully you’ll be able to log healthy miles for many years to come. Remember – maturing as a runner is a gift, so get out there and enjoy it.