If you’re an endurance runner, chances are your training calendar is full of long runs, tempo sessions, and perhaps the occasional hill repeat. But there’s one powerful training tool that many distance runners overlook: plyometrics. These explosive, jump-based exercises might seem more at home in a sprinter’s gym routine, but they offer real, measurable benefits for endurance athletes of all ages—especially those over 45 looking to stay strong, fast, and injury-free.

For many runners, strength training is the spinach to their Popeye—essential, but often overlooked. If your running goals include improving performance, reducing injury risk, or simply feeling stronger and more confident on every stride, then it’s time to embrace the iron. Hitting the weights at least twice a week can be the game-changer your training has been missing.

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