Veteran marathoner and ultra-marathoner Andy Heyden reflects on how to adapt to the demands of running in middle age.
Andy writes: Running can be a lifelong activity, but as we age, our bodies change - and therefore we need to adapt our approach to training. Whether you’re a seasoned marathon racer or a recreational jogger, reviewing and adapting your running routine can help you stay healthy, injury-free and motivated for years to come.
There are many considerations for adapting your training plans such as ability, injuries, number of years of running - and, of course, age - but here are some general considerations that I have experienced through my 40s and into my early 50s.
1. The need to Prioritise Recovery
One of the most significant changes any sports person notices with age is that recovery takes longer. Muscles and connective tissues lose some of their elasticity, and the body’s ability to repair itself slows down. Here are some simple things I have adopted in recent years to help get the most out of my training:
- Schedule rest days: Don’t be afraid to take an extra day off if you feel tired or run down
- Utilise active recovery: Walking, swimming, or cycling at an easy pace are great and will promote blood flow and aid recovery without adding stress. And of course a daily dose of CurraNZ has been hugely beneficial for me too.
- Prioritise sleep: Aim for the ‘magic 8-ish hours per night. Your body does most of its repair work during quality sessions of sleep.
2. Incorporate Strength Training
We can’t escape the fact that muscle mass naturally declines with age. However, strength training can slow or even reverse this. Stronger muscles are important in your 40s and 50s to support joints, improve running economy and reduce injury risk.
I aim to do 30 minutes of strength exercises 2-3 times per week and focus on my core and lower body. Think exercises like squats, lunges, planks and calf raises.
3. Warm Up and Cool Down Thoroughly
As you age a dynamic warm-up is more important than ever. Our muscles and tendons become less pliable as we age, increasing the risk of strains. I find this even more important on cold mornings. Things that I incorporate are leg swings, knee lifts, and butt kicks.
4. Make adjustments to Your Training Volume and Intensity
I have run regularly for over 30 years but certainly can’t handle the same mileage or intensity in my 50s as I did in my late 30s and early 40s. The change is gradual but seemed to accelerate in my late 40s.
To stay fit and able to still run competitively without many injuries, I have found a few things helpful:
- Quality over quantity and consistency conquers: Focusing on purposeful workouts and consistency of training over blocks.
- Listening to your body (and coach if you have one!): If you feel persistent aches or fatigue, back off and reassess.
- Reduce the intensity or length of interval or tempo runs. I find more hill training is effective in maintaining fitness with fewer aches and injuries.
When I broke the Australian over-45 age group record for 50km I focused on consistency and plenty of running over hills. I didn’t do any training below 3:30 per km pace at all but still managed to run a 33min, 10km race without tapering during my training block.
5. Importance of Hydration and Nutrition
As our metabolism slows with age so can our nutrient absorption. So it is ever more important to focus on some key areas:
- Track and prioritise protein intake to aid with muscle repair and maintenance.
- Seek to intake enough calcium and vitamin D to support bone health
- Maintain hydration as our thirst signals can diminish with age, so drink regularly, especially in hot weather.
6. Adjust Expectations and Goals
I can't keep up with younger runners over shorter races anymore – but I can in ultra races where experience and mental strength become more important. There are plenty of other things we can focus on to maintain enjoyment and a competitive thirst!
- Focus on your age-group PBs: Try new events: Trail runs, relays, or charity races can reignite your passion.
- Enjoy the journey: Appreciate getting out, reducing stress, being social and the mental and physical benefits running brings, regardless of pace.
Running in your 40s and 50s can continue to be rewarding but better to train smarter, not harder. By adapting your training to fit your energy levels and body’s changing needs, you can continue to enjoy the sport you love - strong, healthy, and happy - for decades to come.