Top 5 Tips for Running in Your 40’s

by kellylavieri on August 26, 2015

running over 40 img

Becoming a master’s runner (it takes 10,000 hours of running to become one) can breathe new life into your 40’s. While many woman dread the big “4-0-no”, running in your 40’s keeps you motivated, health-conscious, energetic, and gorgeous. Here are my top 5 tips for running in your 40’s.

1. Stay Extra Hydrated
As your kidneys age, they are less likely to conserve water as you use it up, and the nerve endings found in your throat and mouth that are responsible for communicating thirst won’t function as well as when you were 18. Make sure to hit up every water stop at races you compete in and always take water with you when training.

2. Strength Train & Eat for Bone Density
Our bones serve as the foundation for the “house” of the body. Without strong bones, our bodies won’t be their strongest and won’t perform their best. Simply put after about age 30 women can no longer “add” calcium to their bones, only maintain current reserves. This is one of the reasons why osteoporosis is so common among older women, as are breaks. Running is a high-impact sport; in order to protect your bones (and therefore the rest of your body!) train for strength and eat plenty of calcium-rich foods. Strength training will create strong, dense muscles to protect and support bones and consuming plenty of calcium will help ensure that your reserves aren’t depleted too much as you age.

3. Pair Up
Find a group of runners around your age and ability level and create a training plan together. Running with women your age will provide the support, motivation, encouragement, and fun you need to keep going! Plus, running with buddies will help you keep a healthy pace (when training for races, run at a “conversational” pace: run slow enough to carry on a conversation, but don’t walk).

4. Pace Yourself
If you are new to running—or just reviving the habit—start slow. Your body needs time to get into its training routine and shouldn’t be pushed to hard from the get-go. By starting slowly and going at a pace that feels comfortable, you’re more likely to stick with running and perform better.

5. Eat Well
By this point in your life, you’ve probably noticed that consuming certain foods makes your body feel…icky. As our bodies age, it’s essential that we fuel them with nutrient-rich foods. This means choosing your calories carefully—no more “empty” calories from starchy foods, white breads and grains, and excess refined sugars. Choosing whole fruits and veggies and lean meats will keep your body strong and feeling light and energetic.

It’s never too late to start running! What are your running goals this season?

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