5 Running Myths That Runners Over 45 Should Ignore

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.

Let’s clear up a few things:

Myth #1: “You’re too old to get faster.”

Not true. Speed doesn’t vanish after 45 — but how you train for it needs to change.

You might not PR every year, but with a smart plan, proper recovery, and the right mindset, many runners in their 50s and 60s do run faster than they did in their 30s. I see it all the time.

Myth #2: “You just need to run more.”

For runners over 45, piling on volume without a plan is a fast track to injury.

At this stage of life, quality trumps quantity. That means knowing when to push, when to hold back, and how to recover like it matters — because it does.

Myth #3: “Injuries are just part of the deal.”

Nope.

Injuries aren’t inevitable — they’re a sign that something needs adjusting. Most of the runners I work with come in carrying old niggles that never fully healed or were caused by training plans that didn’t fit.

Strength work, smarter pacing, and balanced load can make running feel good again.

Myth #4: “You don’t need to do strength training if you run enough.”

Truth? Strength training becomes more important as you age.

It supports joint health, builds bone density, improves coordination, and makes running more efficient.

You don’t need to live in the gym — just a couple of focused sessions a week can change everything.

Myth #5: “You’re on your own.”

So many runners over 45 feel invisible — as if all the advice out there is for 25-year-olds chasing podiums.

That’s why RD Run Coach exists.

You deserve coaching, support, and training that respects your body and your goals — whether you’re aiming to run your first 5K or your fastest half marathon.

You’re Not Broken. You Just Need a Better Plan.

If these myths have been holding you back, you’re not alone — but you don’t have to stay stuck.

The next post in this series dives into what a smart training approach actually looks like for runners over 45 — including why less can sometimes be more.

Want to go deeper now?

Join us at Run squad or reach out for a no-pressure chat.

Run smart,