It’s not just about stretching—mobility is the quiet powerhouse behind efficient, injury-free running.

You’ve made it to the end of this series — and if you’re still here, one thing’s clear:

You’re not interested in running harder just for the sake of it.

You want to train smarter.

To run well. Stay injury-free.

And feel proud of what your body can still do — not frustrated by what it can’t.

When you were younger, you could grab a free plan off the internet, skip a few sessions, and still show up on race day feeling decent.

But after 45? That approach usually leads to injury, frustration, or burnout.

Because let’s face it — your body, your lifestyle, and your goals have changed. So should your training.

Most runners over 45 aren’t lacking motivation — they’re just tired of wasting energy on the wrong things.

Good news? You don’t need a complete life overhaul to start seeing progress.

In fact, it’s often the small, consistent habits — not giant leaps — that lead to breakthroughs.

If you’re over 45, training harder doesn’t always mean training better.

In fact, pushing too hard, too often is the exact reason many runners stall, burn out, or get injured.

Here’s the truth:

Your body can still improve — but the way you train needs to evolve.

There’s no shortage of advice out there for runners — and a lot of it isn’t built for those of us over 45.

Too often, we’re told to just slow down, expect injuries, or stick to walking. It’s well-meaning, but it’s wrong.

Because if you train the right way, improvement is possible — and your best running might still be ahead of you.

If you’re over 45 and wondering whether your best running days are behind you — you’re not alone.

Maybe you’ve been running for years. Maybe you’re returning after a long break. Or maybe you’re brand new to the sport but determined to do it right. Whatever the case, welcome — you’re in the right place.

Why should I run in a group - I can do it alone…

Strength training is essential as we get older - particularly for runners.

How do I stay injury free as I get older?

What is the difference in training plans for older runners?

Injury prevention - what to do to help reduce the risk

A group of us run Canberra half marathon in 2024. This picture is from the top of Parliament House towards the shine. There are seven people in the photo.

Running is often seen as a solitary pursuit, a time to clear your mind and push your physical limits. However, when you lace up your shoes with friends by your side, running transforms into a shared journey filled with laughter, encouragement, and mutual achievement. Whether you’re training for a race or simply enjoying a brisk jog, running with friends brings a host of benefits that make every mile more enjoyable.

Turning 50 is a milestone that brings wisdom, confidence, and, if you take care of yourself, the potential to feel better than ever. Fitness at 50 isn’t about chasing youth—it’s about staying strong, energetic, and capable for the years ahead. With the right mindset and habits, you can feel fit, active, and full of life well beyond your 50s. RD is now over 50 - and this is from experience.