Staying injury free as and older runner

Running over 45 brings new challenges, but with the right approach, you can stay injury-free and keep enjoying the sport for years.

Common Injuries for Runners Over 45

As we age, our muscles, tendons, and joints lose some elasticity, making us more prone to injuries like Achilles tendinitis, plantar fasciitis, runner’s knee, and stress fractures. The key to avoiding these is prevention through proper training and recovery.

Strength and Mobility Are Crucial

A strong and flexible body is more resistant to injury. Incorporate strength training—especially core, glute, and leg exercises—at least twice a week. Mobility work, such as dynamic stretching and yoga, can improve range of motion and prevent stiffness.

Listen to Your Body

Pain and discomfort shouldn’t be ignored. If something doesn’t feel right, take rest days or switch to low-impact activities like swimming or cycling. Prioritize quality training over quantity to prevent overuse injuries.

Recovery is More Important Than Ever

Your body takes longer to recover than it did in your 20s. Prioritize sleep, hydration, and proper nutrition to aid recovery. Active recovery, such as easy walks or gentle stretching, can also help keep you moving without straining your muscles.

Final Tip: Warm up properly before every run and cool down afterward. A good warm-up prepares your muscles for movement, while a cool-down prevents stiffness and aids recovery.

By focusing on smart training, injury prevention, and recovery, you can continue running well into your later years.