9 tips for older runners who want to maintain longevity in the sport
Despite what some people think, you really can start running at any age. In fact, more people than ever – especially women – are feeling motivated to lace up their running shoes in their golden years.
As an example, in 2022, the number of female runners aged 50 or older finishing the London Marathon had been found to have increased by 65% since 2018. What’s more, the number of female runners aged 60 to 69 registering for the race had also increased by 91%.
‘I absolutely love the fact that at my age, I am still running and still able to follow my training plan,’ says 80-year-old Connie Brown from Florida, USA. ‘I enjoy running by myself while listening to a good book. I love running shorter races listening to country music and I love the socialisation of running, talking and sharing with friends on a level that is closer than most people would guess. My running friends are some of my very closest friends.’
While running after 50 may require some adjustments to your training routine – like more rest days, for example – that will only help you to maintain longevity in the sport. Research says that those who exercise regularly live longer than their sedentary counterparts, so by simply moving more you’re already ahead on enhancing your health and fitness in the longer term.
‘While running in older years comes with new challenges – like changes in training, injury risk and pace – runners are proving it can be done in a healthy and sustainable way,’ says 59-year-old Charlene Hubbard from Oregon, USA.
To identify the habits that will help you to run well into your later years, we turned to runners over 50 who have done just that.
1. Do some cross training
Muscle mass and strength naturally decrease with age, which is why it’s more important than ever to implement cross training into your running routine.
‘I do workouts to maintain muscular balance and strength, as well as yoga and stretching to maintain flexibility and balance,’ says Hubbard. ‘These have been crucial for running as I age.’
Chris Christenberry, a 62-year-old healthcare executive from Florida, USA, agrees. He says that he has turned to cycling, swimming and strength training more often in his older years.
By swapping some of your running days for cross training activities, you can still maintain a high level of physical activity, just without the same repetitive movement. ‘As I’ve got older, I’ve had to pay more attention to moderation in what I do,’ notes Brown. ‘In my early years, I ran six days a week and up to four or five marathons a year. Now, I run three days a week and one marathon a year (or occasionally two), and I do a lot more cross training by participating in other sports such as biking, swimming, tennis and pickleball.”
2. Remember your ‘why’
Maintaining a reason to get out and run is as important for older runners as it is for runners of any age.
‘I always remember my ‘why’, which motivates me to do some type of movement – even on the days that I lack motivation,’ says 70-year-old Gisela Perez, a run coach from New York, USA. ‘As an older adult, my ‘why’ is to maintain health and mental wellbeing through movement.’
3. Warm up and recover well
To reduce the risk of injuries, take time to warm up properly for a run and allow yourself enough downtime after the effort, too. Giving your mind and muscles adequate rest is essential for older runners.
‘Another challenge that I face as an older adult runner is that nowadays it takes me longer to get out of the house to go for a run, because my body needs a longer warm up than it did when I was younger,’ says Perez. ‘I now give myself extra time to warm up before starting my runs. I also need more recovery time after a long run. When I was younger, I could run 10 miles and go out the next day and do another run. Nowadays, I need a recovery day or two after a long run.’
If you’re not feeling great at the start of most of your runs or feel more tired than usual the day after a run, take these as signs that you need less intensity. You can still move your body in other ways (say, via yoga), but you may benefit from an added rest day or even a longer walking warm up or cool down.
4. Know when to back off
‘I have been blessed with good genes plus a mindset that has helped me to listen to my body, push it as far as it will go and know when to back off before causing serious injury,’ says Brown. ‘When I run longer distances, I do the Galloway interval method where I walk/run, too.’
‘What has kept me strong all these years and helps maintain longevity is listening to the signals that my body sends me and knowing when I need to rest,’ adds Perez.
5. Keep your ego in check
Don’t let your ego get the better of you as an older runner. Appreciate what your body can do, rather than what it can’t.
‘As an older runner, ego is a challenge,’ says Hubbard. ‘You remember how fast you used to be and that it takes so much more work to maintain what used to come easy. However, I do believe that with age also comes the ability to have patience and grace with yourself. I’ve learned to enjoy the fact that I’m still out there doing it, rather than how fast I can do it.’
Brown agrees that comparing the runner he is now to the runner that he used to be can sometimes test his motivation. But then, he turns to gratitude. ‘The memories of my faster times confound me. I sometimes think that I should still be able to run those paces. My effort seems the same, but my results are much slower,’ he says.
‘Whenever I feel nostalgic about how much [faster I used to be], I remind myself how lucky I am that I am still out there on the roads and trails enjoying what I love,’ continues Brown. ‘I am filled with gratitude that I can still go out, put one foot in front of the other and keep moving forward.’
Christenberry says that he also focuses on his participation rather than his pace. ‘I think that mindset is important – being satisfied with the participation and acknowledging that it is normal to get slower. It is more important to be injury-free and rested,’ he says. ‘Celebrate the past, but embrace your ability to still run.’
6. Stretch – then stretch some more
Stretching has multiple benefits for runners. It helps you to stay flexible, improve your range of motion and sidestep aches and pains.
‘My disciplined recovery and prep routine with assisted stretching has helped my mobility and flexibility, which in turn has helped my longevity,’ says Hubbard. ‘Please don’t ignore the tiny little aches or pains that used to just go away. Listen to your body. You know who you are inside by now, so you know when something’s just not right. Flexibility and strength are your two best friends.’
7. Keep setting goals
Setting new goals as you get older is a great way to stay motivated and dedicated to your running.
‘My goal is to continue to run for as long as I can, never stopping,’ says Perez. ‘With the craze of the Six Stars of the Abbott World Marathon Majors, I have made completing them a must-do goal. I also want to complete a triathlon. Age is not a limitation to exercising.’
Brown, who is also a goal-oriented runner, aims to run the New York City Marathon for as long as she can. In addition, she has added triathlon training to her schedule and list of goals this year. ‘I was inspired by my grandson who competes in Ironman competitions,’ she says.
8. Find a running community
Running with others, of all ages, is more than just a social outlet – it can also add energy and interest to your training, keep you accountable and support your mental wellbeing.
‘If you are new to running or returning to running after a long absence, my advice is to join a group of non-competitive runners in your community,’ says 72-year-old Robert Moore from New York, USA. ‘I have run with [New York Road Runners] for the last seven years, when I started running at the age of 65. I have done numerous elite races with New York Road Runners since then, including 5K, 4-mile, 10K, 10-mile and half marathon events, plus all six New York City Marathons since 2017.’
9. Speak kindly to yourself
Maintaining a positive attitude as an older runner can be a powerful motivator as you keep going into your golden years.
‘Give yourself positive messages,’ advises Brown. ‘If one part of your body is complaining to you, focus on another part and talk to yourself about how good that part is feeling. Many little aches are just passing through. I think of myself as a strong healthy person and I believe that contributes to me actually being so.
‘Finally, congratulate yourself when you are finished,’ she adds. ‘Enjoy the feeling of a completed run and then go out and seize the day!’
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