Running After Age 40

We dive into an issue that many runners face—overthinking. Whether you're hesitating to start running, debating on signing up for a race, or just getting stuck in your thoughts, these 10 strategies can help simplify your running journey and bring more ease to your routine. Drawing from insights from friends, top running advice, and mental strategies, these tips are perfect for runners of all levels.

Key Takeaways:

1. Use the 5-Second Rule
   Inspired by Mel Robbins, the 5-Second Rule (counting down 5, 4, 3, 2, 1… and go!) helps you overcome hesitation and self-doubt to get out the door.
2. Focus on One Enjoyable Thing
   Shift your focus to one positive aspect of the run—whether it’s the fresh air, your favorite song, or a little sunshine.
3. Set a Clear Intention
   Instead of overthinking, set a simple intention for the run, like gaining energy or relaxing. This helps curb the tendency to spiral into unnecessary thoughts.
4. Give Yourself Permission to Be a Beginner
   Embrace the beginner’s mindset—don’t worry about others or comparing yourself. Remember, every runner starts somewhere!
5. Stay Curious
   Treat each run as an opportunity to explore, stay engaged, and prevent nervous overthinking by noticing new things along the route.
6. Play the Noticing Game
   Focus on specific colors or sounds during your run (e.g., looking for yellow leaves or listening for birds). This simple mindfulness exercise makes your run feel more meditative and less cluttered by thoughts.
7. Establish a Pre-Run Routine
   A familiar song or quick routine signals to your brain that it’s time to run, reducing overthinking and helping you stay consistent.
8. Treat It as a Trial, Not a Commitment
   Sign up for a running club or race as a trial to avoid pressure. Viewing it this way makes it easier to enjoy and reduces stress.
9. Adopt a Learning Mindset
   Approach each run with curiosity—“I’m learning!”—to lessen performance anxiety and keep a positive, open attitude.
10. Set a Timer for Decision-Making
    If you’re caught in analysis paralysis, set a timer for five minutes to make a decision and move forward.

Episode Sponsor:

This episode is sponsored by Garden Cup! Enjoy healthy, ready-to-eat salads delivered to your door. Use this LINK for 20% off your first order. Perfect for quick meals, on-the-go lunches, and healthy snacks.

Additional Resources:

• Holiday Gift Ideas for Runners: Check out the show notes for our holiday gift list for runners.
• https://runningwithgrit.com/gifts-for-runners/

Join us and try these tips to kick overthinking to the curb and keep your running simple and enjoyable. Don’t let overthinking hold you back—run, walk, or crawl, but just keep moving!

Special Guest Episode with Joseph Emas-  his philosophy that running, like fine wine, only improves with time. Joe’s inspiring story includes overcoming health challenges, running marathons, and finding joy in every step of his running journey.

Key Highlights:

1. Introduction to Joe’s Running Journey
   Joe shares insights from his 47 years of running, including completing 50 marathons and building lasting friendships through the sport. His positive mindset and determination have helped him face both personal and health challenges, including cancer and heart issues.
2. The Power of Community and Connection
   Joe discusses the sense of camaraderie running fosters, bridging age gaps and building friendships. Whether in training groups or races, he emphasizes the value of shared experiences.
3. Memorable Race Stories
   From a Halloween costume run in Miami dressed as a cow to dodging falling iguanas in a South Florida race, Joe’s race stories are unforgettable! He even recounts a special moment from running alongside Oprah in the Marine Corps Marathon.
4. Racing Plans and Future Goals
   Joe plans to keep running and celebrating milestones with unique races, including the Marine Corps Marathon’s 50th anniversary in 2025. He shares his goal of continuing to run, enjoying the journey, and keeping up with the friends he’s made along the way.
5. Tips for Longevity in Running
   Joe attributes his longevity in the sport to maintaining a balanced routine with cold showers, using massage tools, and allowing time for proper recovery. He stresses the importance of adapting training as you age, including hill work instead of track speed workouts.
6. Travel and Racing Preparation
   Joe gives practical tips for managing stiffness and recovery while traveling for races. He advises giving yourself extra time to acclimate and stay loose with light movement before the race.
7. Maintaining Motivation in Your 70s and Beyond
   Reflecting on his journey, Joe highlights the value of continually learning and adapting. He encourages runners of all ages to focus on enjoying the sport and the relationships it brings, not just race results.

Episode Sponsor:

Today’s episode is brought to you by Garden Cup, making it easy to fuel your run with nutritious, ready-to-eat salads. Find the link in the show notes for 20% off your first order!

Closing Thoughts:

In Joe’s words, retirement is just the beginning of new adventures. Keep exploring, connecting, and embracing each run as part of a joyful life journey.

Today’s episode is sponsored by Garden Cup. Enjoy their convenient, delicious salads on the go! Get 20% off your first order using THIS LINK.

• Favorite Things: https://runningwithgrit.com/favorites/

Welcome to Episode 122 of the Running After Age 40 podcast! Today, we’re tackling a topic that every runner, and really anyone committed to a fitness routine, has likely faced—burnout. We share seven powerful strategies to help you manage those times when you feel drained and ready to give up on running. Here’s a rundown of what to expect:

Key Takeaways:

1. Reconnect with Your Why
   Burnout often comes from losing touch with your deeper motivation. Rediscover your purpose, whether it’s to stay active for your future grandkids or simply to feel energized each day.
2. It’s Okay to Take a Break
   A break from running could be just what you need! Explore alternative workouts or consider other challenges like triathlons. Sometimes, stepping away reminds you what you love about running.
3. Embrace Discipline Over Motivation
   Not every day will feel inspiring, but showing up with discipline can keep you moving forward even on tough days.
4. Check Your Sleep Quality
   Fatigue often masquerades as burnout. Ensure you’re getting restful sleep—reduce caffeine, minimize screen time before bed, and create a relaxing pre-sleep routine.
5. Try Something New (or Stick with Routine)
   Adding variety can refresh your routine, but sometimes sticking to simple, familiar runs can be just as grounding.
6. Social Connection Helps
   Call a friend while you run or connect afterward. Combat the loneliness of running by sharing your experience and motivation with someone else.
7. Make One Small Change
   Don’t overwhelm yourself with drastic changes. Try something small, like a new route or a post-run treat, to keep things fresh.

Sponsor Mention:

Today’s episode is sponsored by Garden Cup. Enjoy their convenient, delicious salads on the go! Get 20% off your first order using THIS LINK.

• Favorite Things: https://runningwithgrit.com/favorites/

Let's exploring countdown framing—a powerful strategy where you start with a total goal and count down, not up. This approach, sparked by a post I saw about the remaining days of 2024, can bring new motivation to your running. 

Counting down the days left in the year made me feel that extra push, so today we’re applying that same idea to training and races. 

Let’s make the final stretch of any goal as rewarding as the finish line!

Key Topics

1. Countdown Framing Explained
   • How this technique gives you a clear sense of progress, making it feel like you’re always moving closer to the finish line.
2. Why Countdown Framing Works
   • Increased Perceived Progress: Seeing goals shrink as you go makes every step feel meaningful.
   • Goal Gradient Effect: Get an energy boost by counting down to zero, creating a powerful finish.
   • Reduced Overwhelm: Start with a bigger number and let each mile or minute feel like progress toward a smaller goal.
   • Enhanced Satisfaction: Each step counted down adds a feeling of completion and reward to your runs.
3. How to Implement Countdown Framing in Running
   • For Training: Set your timer or distance countdown, and enjoy the sense of completion at each mile.
   • For Races: Mentally count down each mile or minute to stay motivated, especially in the toughest sections.

Garden Cup Link to save 20% 

Welcome to Episode 120 of the Running After Age 40 podcast! Today we’re tackling a mindset shift that can make a big difference in your running and overall health: turning “I wish” into actionable steps.

In This Episode:

• Five Common “I Wish” Statements: I dive into five “I wish” thoughts we often have around running, training, and health, and how to flip those into actions that move us forward.
  1. "I wish I had started sooner": Instead of dwelling on when you began, appreciate where you are now and focus on what’s ahead.
  2. "I wish I hadn’t gone out so fast": Change the narrative—acknowledge a strong start and build on it, keeping your mindset open to possibilities.
  3. "I wish I had done more": Stop focusing on past missed runs. Focus on what you can do now—put those running shoes on today or plan for tomorrow.
  4. "I wish I wasn’t injured": Shift your focus to gratitude for what you can do now—find exercises that keep you active and motivated.
  5. "I wish I hadn’t eaten/drank that": Instead of regretting indulgences, focus on how to fuel and reset your body moving forward.

Key Takeaways:

• Replace Wishes with Action: Learn how to shift from wishing for things to be different to taking steps that make a real impact on your progress.
• Focus on What You Can Control: Whether it’s your next run, your nutrition, or adapting to injuries, taking control over your actions is what leads to improvement.
• Mindset Matters: Adjusting your perspective can open up new possibilities and help you make the most of every run.

This episode is sponsored by Garden Cup—delicious, convenient salads and chia puddings delivered to your door. It’s a great way to keep nutrition simple and stress-free, helping you focus on your fitness goals. Get 20% off using this link.

Connect with Me: I’d love to hear how you’re turning your “I wish” thoughts into action. Reach out at [email protected].

Get Inspired: Take out “I wish” from your vocabulary and start making things happen, one step at a time. Whether it’s planning your next run or making a positive change in your diet, today is the day to start!

Ever wondered how to keep your running routine intact when life throws major changes your way? In this episode, we explore how runners over 40 can navigate big life transitions—whether it’s sending kids off to college, starting a new job, or moving to a new city—while staying committed to their fitness and well-being. We share seven actionable tips to keep running at the center of your life, helping you find balance and mental clarity amidst the chaos.

Key Takeaways:

1. Don’t skip your runs – Consistency is key, no matter what changes you face.
2. Use your runs for mental clarity – Running is the perfect time to clear your mind and brainstorm.
3. Prioritize true rest – Sleep and electronic-free time are vital to navigating change.
4. Keep some things consistent – Find small ways to keep your routine familiar and comforting.
5. Set something to look forward to – Reward yourself after four weeks of consistency.
6. Reframe how you think about change – See transitions as opportunities for growth.
7. Find your tribe – Connect with like-minded runners to stay motivated and uplifted.

Resources:

LINK for all things related to running after age 40

Have you faced major life changes recently? Tune in to discover how to stay on track with your running and fitness journey, and subscribe for more tips on thriving as a runner over 40!

That title really made you want to listen to this episode huh! Why you should do what you hate related to running and fitness...

For years, I have told everyone I hate yoga. Thus, I don't do yoga. But in reality, it is something that would really benefit me as a runner and a woman over the age of 40. 

We discuss 2 reasons why you should pick a few things that you hate and do them anyway. And we discuss HOW to get yourself to do them.

https://runningwithgrit.com/category/faves/ for all things related to running after age 40

Goals and resolutions are not just for New Years! The change of seasons can be the ideal time to reassess YOUR goals and motivation in running.

We discuss specific questions to ask yourself as we approach a new season. Grab a pencil and paper and listen along. Running in the summer can be an amazing gift during vacations and sunsets- don't miss out in the craziness and have your goals and plans made in advance!

Running With Grit's Favorite Things

Have you ever experience the "runner's high"? If so, do you know what causes it?

We've always heard that endorphins produce that wonderful post-exercise feeling. 

BUT newer research proves that theory wrong, and instead, suggests that endocannabinoids are responsible.

Listen in as expert Blaise Collins, PhD, ACSM-EP-C shares an overview of what really causes the runner's high. He gives us a summary of a review article from The International Journal of Molecular Science.

View his full article here:

https://www.linkedin.com/pulse/accessible-physiology-leveraging-endocannabinoids-blaise-4yobc/?trackingId=a0NO6Vw7laMvO2IAtWOAjQ%3D%3D

Visit Blaise's LinkedIn profile here for more of his scientific knowledge!

https://www.linkedin.com/in/pblaisecollinsphd/

Blaise reminds us all of the importance of getting out there and getting in daily exercise, no matter what! 

FAVES: https://www.runningwithgrit.com/faves

How we define happy depends on the person, but we all can find our own meaning of being a "happy runner".

In this episode, we dive into 7 ways to find and maintain happiness as a runner in your 40s and beyond. Spoiler alert- it starts by putting a smile on your face.

Support the Running After Age 40 Podcast by sharing the following links: https://runningwithgrit.com/favorites/