How to be a strong runner even as you age

We all know the saying, "Age is just a number," but when it comes to running, that number can sometimes feel like a roadblock. However, I'm here to tell you that with the right approach, you can absolutely continue to improve your speed and perform at your best, no matter your age. So, let’s explore how to stay fast as the years go by!

Let’s dive in!

First off, it’s important to understand what changes as we age. Muscle mass starts to decline after age 30, which affects our strength and speed. Also, aerobic capacity (the ability of your heart and lungs to provide oxygen to your muscles) tends to decrease with age. This makes it harder to sustain faster paces.

But here’s the good news: these age-related changes aren’t permanent. By being proactive in our training, we can maintain and even enhance our running performance over time.

Don’t compare yourself to pro or olympic athletes. You aren’t a pro. 

💡 Consistency is Key: Staying consistent with your running routine is vital. This doesn’t mean running hard every day. In fact, your training should be a healthy mix of easy runs, workouts, and recovery. It’s all about making steady, consistent progress.

💪 Strength Training Matters More Than Ever: As we age, strength training becomes non-negotiable. If you want to keep running fast, you need to keep your muscles strong. Focus on building functional strength through exercises like squats, lunges, and core work. Stronger muscles mean better running mechanics, more power, and better injury prevention.

🏃‍♂️ Speed Work: Now, it might seem like speed work would be off the table as you age, but it’s actually one of the best ways to improve. Shorter, high-quality intervals are fantastic for increasing your VO2 max (aerobic capacity) and improving your running economy. However, be mindful of recovery time. You may need more time between hard sessions to allow your body to fully recover.

🧘 Flexibility & Mobility: The older we get, the more we lose flexibility, which can impact our stride length and overall efficiency. Regular stretching, yoga, or mobility work can help you maintain a full range of motion and prevent injuries. Don’t skip this part of your training—it’ll pay off in the long run!

Ensure you’re getting enough sleep, hydration, and proper nutrition. Additionally, don’t overlook easy runs in your schedule. These runs are crucial for building endurance without overloading your body.

Let’s talk about mindset. As we age, we might face the temptation to compare ourselves to younger runners, but that’s a trap! Your biggest competitor is yourself.

You’ve got to develop the mindset that you’re still capable of pushing boundaries, setting goals, and improving. Focus on your process, not just the outcome. Celebrate the wins, whether that’s a PR or simply finishing a tough workout.

Don’t forget that mental toughness is as important as physical toughness, especially as you face the challenges of aging.

Until next time, stay strong, stay focused, and keep running toward your goals! 🏃‍♀️🔥

 You’ve done the long runs, stacked the miles, hit your workouts—even when you didn’t feel like it. And now… race day is almost here. So what now? How do you make sure all that work pays off at the right time? How do you peak perfectly and avoid the common taper traps? In today’s episode, we’re breaking down the science and strategy behind peaking and tapering—so you can toe the line feeling fresh, fast, and fully ready to race your best.

In this episode, we’re breaking down: ✔️ The key reasons you’re feeling so drained ✔️ How to recover smarter ✔️ A few simple tweaks that can help you bounce back faster and feel like a human again by dinnertime

✔️ Eat carbs 1–2 hours before — banana and peanut butter, oatmeal, toast ✔️ Hydrate properly before you start (include electrolytes if needed)

B. During the Run ✔️ For any run over 90 minutes, take fuel during the run — every 30–45 minutes ✔️ Keep your pace easy — save race pace for race day

C. Post-Run Recovery Tips ✔️ Eat a meal or recovery snack within 30–60 minutes ✔️ Include protein and electrolytes ✔️ Gentle movement — short walk or light stretching helps reduce stiffness

D. Weekly Recovery Practices ✔️ Prioritize 7–9 hours of sleep ✔️ Don’t skip your rest days or active recovery days ✔️ Every 3–4 weeks, take a cutback week to let your body fully absorb training

If you've ever dealt with a nagging pain, an unexpected setback, or a full-blown injury that sidelined you from your training, you know how frustrating it can be. But what if you could reduce your risk of injury and keep running pain-free? Stick around, because today, we’ll break down practical strategies to help you stay on track!

Understanding Common Running Injuries]

• Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around or behind the kneecap due to overuse and poor biomechanics.

• Shin Splints – Inflammation of the muscles and tendons around the shin, often caused by increasing mileage too quickly.

• Plantar Fasciitis – A sharp pain in the bottom of the foot, especially in the heel, caused by tightness and overuse.

• Achilles Tendinitis – Inflammation of the Achilles tendon due to excessive stress and tight calves.

• IT Band Syndrome – Pain on the outside of the knee, often due to weak hip muscles and improper running form.

• Strains or muscle tares

Key Strategies for Injury Prevention

1. Follow the 10% Rule – Avoid increasing your weekly mileage by more than 10% to give your body time to adapt.

2. Strength Training – A strong body is a resilient body. Focus on strengthening your core, glutes, and legs to improve stability and running efficiency.

3. Proper Warm-Up & Cool Down – Start each run with dynamic stretches like leg swings and high knees, and end with static stretching to improve flexibility and recovery.

4. Invest in the Right Shoes – Get fitted for running shoes that match your gait and replace them every 300-500 miles.

5. Cross-Training & Rest Days – Give your body a break by incorporating activities like swimming, cycling, or yoga, and don’t underestimate the power of rest days!

6. Listen to Your Body – Pain is your body’s way of telling you something is wrong. Don’t push through it—address it before it turns into a bigger issue.

In this episode, we break down the huge changes coming to Boston Marathon qualifying standards starting with the 2027 race. The BAA has officially announced time adjustments for marathons run on net downhill courses — and it’s going to impact thousands of runners chasing their BQ.

We cover:
✅ What the new rules are
✅ How races like REVEL, St. George, and Jack & Jill are affected
✅ The new time standards by age, gender, and elevation drop
✅ Why Boston is making this change now
✅ How to adjust your race strategy going forward

Whether you’re planning your next BQ attempt or just curious about how this impacts the running community — this is one episode you don’t want to miss.

📩 Let us know your take — DM us @run4prs or send an email with your reaction!

. Best workouts to improve at the marathon distance

Whether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy.

First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.

Tips for Effective Long Runs:

• Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.

• Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.

• Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.

Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.

How to Execute a Tempo Run:

• Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.

• Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.

• Cooldown: Finish with a 10-15 minute easy jog to cool down.

Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.

Recommended Interval Workout:

• Warm-Up: Begin with a gentle jog for 10-15 minutes.

• Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.

• Reps: Aim for 4 to 8 repeats based on your fitness level.

• Cooldown: Finish with a light jog or walk for about 10 minutes.

  Interval training not only improves your speed but also builds mental toughness.

While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.

Key Points for Recovery Runs:

• Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.

• Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.

If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!