3 Simple Daily Habits to Boost Your Running Over 45

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.

Here are three habits I encourage every runner over 45 to build into their week. You don’t need fancy gear, expensive supplements, or extra hours in the day — just a little structure and consistency.

1. Do a 5-Minute Mobility Routine Before You Run

You don’t need to stretch for an hour — but warming up properly can change everything.

Why it works:

• Primes your joints and muscles for movement

• Reduces your injury risk

• Helps you run lighter and smoother, especially first thing in the morning

Try this before your next run:

• 10 bodyweight squats

• 10 leg swings (each leg)

• 10 walking lunges

• A few ankle rolls and deep breaths

That’s it. Five minutes. No excuses.

2. Eat Something With Protein Within an Hour of Your Run

Most runners focus on carbs — but at this age, protein is key for recovery.

Why it works:

• Supports muscle repair

• Helps reduce post-run soreness

• Boosts energy for your next session

You don’t need to chug shakes or count grams. Just add a quality protein source to your post-run meal or snack — eggs, Greek yoghurt, tuna, nuts, whatever works for you.

3. Commit to One Early Bedtime Per Week

Sleep is where the real gains happen.

And let’s be honest — most of us don’t get enough of it.

Why it works:

• Improves recovery

• Supports metabolism and hormone balance

• Sharpens mental focus for training (and life)

If you can’t get 8 hours every night, that’s okay. Just pick one night a week where you switch off earlier. Protect it like you would your long run.

Consistency Over Intensity

The runners I coach who see the biggest improvements?

They’re not the fastest, the fittest, or the most talented.

They’re the most consistent. And they’ve learned how to train smarter, not harder.

Start with these three habits this week — and you’ll feel the difference within days.

Need Help Creating a Smarter Running Routine?

I help runners over 45 build strength, stay injury-free, and make real progress — without burning out.

Want to see what that could look like for you?

[Click here to book a free 15-minute strategy call] — no pressure, just a conversation.

Next up in the series: Why a personalised running plan matters more than ever in your 40s, 50s and beyond.

Run smart,