Are you wondering how you should approach running as a masters runner? (A masters runner is usually anyone over the age of 40.)
Are you too old to start running?
Or if you’ve been a runner for years, should you continue pounding the pavement?
The thing is, you’re never too old to start running.
And your age is no excuse to retire your running shoes.
Keep reading, and you’ll learn about some masters runners who’ve refused to let their age slow them down.
And then, we’ll jump into the 5 things you can do to keep yourself running strong and injury-free as a masters runner.
Let’s get started.
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Think you’re too old to start running? These masters runners will say otherwise.
This is by no means an exhaustive list, but I hope that these masters runners can inspire you to begin and continue running.
Ida Keeling began running at age 67 and later set records in the 60 meters (at age 95) and 100-meter dash (at age 99). Then, she completed a 100-meter dash at age 100.
She’s also the author of Can’t Nothing Bring Me Down: Chasing Myself In the Race Against Time.
Julia “Hurricane” Hawkins, at age 105, set a new world and US Record in the 100-meter race on November 6, 2021.
She says, “stay healthy and keep running. I’m going to keep running as long as I can. I find it fun, and I like doing it.”
Heather Knight Pech began running at age 47. And at age 58, won the 55-59 age group at the Boston Marathon in 2017, 2018, and 2019.
“So much is mental,” she says, “I try to message that your potential increases with age.”
Lynn Rathjen, set the American 75-79 record for the mile at 5:59:18 on August 9, 2020.
His normal running routine includes four easy miles, skips a long run, and does core and strength work.
5 things you can do to keep yourself running strong and injury-free as a masters runner
No matter your running ability or level, the little things matter as a runner, but even more so as a masters runner, if you want to keep on top of your fitness and stay injury-free.
Do one day of faster running
With every year, your body’s ability to breathe in oxygen and drive it to the rest of your body declines.
This internal physical process is essential to you as a runner because you need energy to run, and oxygen is used to break down glucose for energy.
But you can teach your body to deliver oxygen efficiently if you do one speed run a week.
Your speed run might be an interval session, some hill running, or even picking up the pace for a few seconds.
It doesn’t have to be complicated, but speedwork slows down slowing down. And if you’d love to dive deeper, you’ll find more details on speedwork for masters runners here.
Keep your easy runs easy
Easy running builds your running endurance and on recovery days, helps you recover from hard efforts.
But you do not have to follow a running training plan that includes all these components (speedwork, tempo runs, tempo intervals, and more)—running because you enjoy it is reason enough.
If you’re a masters runner who’s curious about your potential and you’re jumping into a training plan, then remember: every run you do has a different purpose.
Run too hard before a speed day and you’ll be too tired to tap into your fastest speeds.
Run too hard after a speed run, and you won’t recover well and wear yourself down.
So how fast should you be running on these easy days?
Don’t get too hung up on your pace for your easy run days.
Instead, tune into yourself on your run and let your body guide your pace for the day.
Does running at a gentle pace (whatever that may be) feel good? If you have to slow down to a walk, then that’s okay too.
Keep your easy runs easy, so you have the energy to do your hard runs.
Respect the days when you don’t feel like running
There will be days when it may seem as though you’re slogging through mud or navigating the challenges of menopause.
When you’re stressed, tired, or can’t quite pinpoint why you’re not up to running, running will feel like extra work.
If that happens, pay attention to those signals—when running doesn’t feel that good.
Your top priority is to avoid overdoing it and injury.
Feeling a little off on your run?
Slow it down, walk, take the day off—do whatever feels good for the day.
You don’t have anything to gain from getting an injury, which will take you away from running for weeks or months.
If you need a little more guidance on when and how to adjust your workout for the day, this free guide can help.
We’ll go through some questions to help you decide when you should tweak your run, do an active rest day, or take the day off.
Measure your runs by minutes instead of distance
Measuring your runs by minutes instead of distance is a way to feel success, rather than frustration and disappointment in yourself.
Your running speed varies by day, depending on your stress levels, your energy, the weather, and more.
Maybe today you didn’t run as fast as you’d like because it was hot and humid.
Or maybe you didn’t do the number of miles you wanted to do because you’ve been stressed.
Going any faster isn’t going to make 30-minutes fly by—it would only make it harder.
For beginner master runners, running by time removes the pressure to run at a “fast” pace and compare yourself to faster runners.
For experienced master runners, running by time can help you let go of past performances and what you did. It’s natural to compare your current running fitness to your past self and push yourself to reach those same speeds, but this can be a recipe for injury and overtraining.
When you run by time, you get your run in without overdoing it by forcing yourself to meet time and distance numbers.
Do at least 2 days of strength training
You might have already heard this distressing news: as we get older, we lose muscle.
But all this research has focused on mainly sedentary adults.
With normal aging, inactive adults lose muscle size, strength, and power, because they move less as they age.
Inactive adults don’t use their muscles, so their muscles wither away.
But you’re a runner, and you don’t have to lose your muscle strength.
That’s right—you can get stronger muscles, but only if you use them.
Strengthen your running muscles *and* the rest of the body.
You have strong legs from running, but don’t forget about all the other muscles that support your running form.
From your core to your arms, your whole self must be strong to support your running.
To build and maintain your muscles through the years, set aside at least two days to weave in some strength work—one day for your upper body and another day for your lower body.
Use your muscles, or lose it.
I hope these 5 masters running tips have shown you that you are never too old to start and continue running.
“Take what you have and get out there.
Don’t get stuck on what you don’t have and what you’ve lost.
Get out there and use what you have to do whatever you can do and whatever you can accomplish.”
Runner’s World: Remembering Ida Keeling, Who Set Track Records into Her 100s
Don’t forget your free guide! In this free download, we’ll go through some questions to help you decide when to adjust your run, do an active rest day, or take the day off.