Why Runners Over 45 Need Smarter, Not Harder, Training

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.

The Old Approach: More Miles, More Intensity, More Pain

You’ve probably heard it before:

“Just run more.”

“No pain, no gain.”

“Push through — you’ll get fitter.”

But once you hit your mid-40s (and beyond), your recovery window widens, your tissue repair slows slightly, and stress from work, family, and life matters more.

That doesn’t mean you’re fragile — it means you’re smart to adapt.

What Smart Training Looks Like Over 45

Here’s what I teach the runners I coach:

1. Polarised Intensity

Most of your running should feel easy. Yes, really. Around 80% of your training in that low-aerobic zone, and 20% at higher effort — tailored to your goals.

Why? Because your aerobic engine loves consistency, and your joints and tendons thrive on lower impact.

2. Strategic Strength Work

Your muscles and bones need more support than they did at 30.

Two 20–30 minute sessions a week of age-appropriate strength training can improve posture, power, and reduce injury risk. This isn’t bodybuilding — it’s body maintaining.

3. Recovery With a Capital R

Sleep, nutrition, mobility — these are no longer “extras.” They’re part of the training.

A smart plan includes true rest days, easy weeks, and flexibility when life throws curveballs.

4. Quality Over Quantity

Running more doesn’t always equal running better.

Each session in your week should have a purpose. If your plan just tells you to “run 5km every day,” it’s not a plan — it’s a recipe for stagnation.

The Benefits of Training Smarter

• Fewer injuries

• Better energy across the week

• More progress with less stress

• The ability to enjoy your running again

What’s Next?

In the next post, I’ll introduce you to a real runner over 50 who followed this exact approach and saw surprising results — no drastic changes, just smart, sustainable tweaks.

Until then, if this smarter approach resonates with you, grab my Free Running Smarter Guide [insert link] or book a quick chat and we’ll take a look at where you’re at.

You don’t need to run harder.

You just need to run smarter.

Run smart,