In episode 381 of the Real Life Runners podcast, we dive into why running can feel more challenging over 40, and provide actionable strategies to counteract these challenges. We discuss the importance of tailoring your training to your current abilities and debunk myths about needing expensive gear like carbon-plated shoes. Emphasizing the critical role of proper sleep for recovery, we offer practical tips for managing insomnia and nighttime disturbances, especially for women in perimenopause and beyond. Our conversation highlights the benefits of cross-training, proper fueling before and after runs, and scrutinizing scientific research, noting the underrepresentation of women in exercise studies. We also explore stress management, the 80/20 training principle, and the value of easy runs to optimize performance and prevent burnout. Finally, we advise incorporating strength training, plyometrics, and speed sessions to maintain coordination and muscle strength. 

00:37 Nostalgia and the Reality of Running Over 40

03:31 Adjusting Training as You Age

06:13 The Importance of Sleep for Runners

11:48 Recovery: More Crucial Than Ever

17:41 Fueling Your Runs Properly

22:56 The Importance of Fueling Before and After Workouts

23:11 Gender Disparities in Exercise Research

24:08 Scrutinizing Research Studies

25:39 The Impact of Life Stress on Running

28:03 Social Media and Running Stress

31:38 The Misconception of Junk Miles

34:51 Adapting Training as You Age

39:41 The Role of Strength and Speed Training

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