As a runner in my 40s, I certainly feel different than I did as a runner in my 20s, from being more wiped out the evening following a long run to random pains and the gradual slowing of my pace. Getting older is a good thing—it means you’re living!—but some of the side effects are…less than fun. Recognizing them and learning both what to accept and how to stay happy and healthy moving forward can make a huge difference when running in middle age and beyond.
Change Is the Only Constant
Starting in middle age, our bodies experience a reduced range of motion and lower cardiovascular capacity. Aging also brings on lower bone density, increasing the risk of stress fractures and osteoporosis. Additionally, muscle mass decreases by about 3-5% per decade starting at age 40.
All of this contributes to slower race times, slower recovery after an injury, more aches and pains, increased fatigue, and a sense of general frustration. (What is happening to me?!) Given that, what can we do?
Staying Strong and Injury-free
- Rest: Adequate sleep is important for recovery at any age. Aim for 7-9 hours each night and consider a catnap after an early morning run. If you feel frequent aches, your performance drops, or you dread running, take a day off.
- Strength training: Strength training is key to staying healthy, boosting metabolism, reducing injury risk, and maintaining independence as we age. It builds muscle that absorbs running’s impact, reducing joint stress and injury risk. It also improves endurance, form, bone density, and metabolism. While runners typically devote most of their time to running, strength training should be in your routine. Aim for two full-body sessions per week, covering upper, lower, and core muscles.
- Nutrition: As muscle mass decreases, it is important to assess protein intake. A standard recommendation for someone wanting to maintain or increase muscle mass is to consume .8 to 1 gram of protein per pound of body weight per day (meaning about 120-150 grams of protein for a 150-pound person). It’s also important to get plenty of fiber and omega-3s, which reduce inflammation and contribute to healthier joints.
Walking the Fine Line Between Acceptance and Giving Up
Knowing all this is helpful, but I still feel conflicted. Even as my body changes, I can’t help but notice amazing runners older than me cranking out PRs, age group victories, and times I’ve never hit at any age. (I’m looking at you, Spokane Swifts.) I feel like I’ve still got some room to become a faster, fitter, and more efficient runner, especially if I do it wisely—with more rest, better nutrition, and plenty of strength training and yoga to help me.
At the same time, there are limits. So even as I try for some new achievements—I love a good goal—I want to focus most of my mental energy on gratitude for what I can do now. Yes, I used to race faster on less training, but I now nourish myself better and experience the benefits of a regular strength training practice. I now have the wisdom to recognize how running regularly improves my physical and mental health. And, at 44, I have something that was totally unattainable for younger me: memories of thousands of hours spent doing something I love.
Sarah Hauge is a writer, editor, and grant writer and lives in Spokane with her husband and children. Having completed many half marathons, she’s contemplating running her first 5k.
