If you are still running in your 40s and enjoying it, then it’s no longer just a hobby. It has become a part of your lifestyle, a testament to your dedication and perseverance. Running becomes a normal part of your everyday life, just like having your coffee or brushing your teeth in the morning.
Running in your 40s is a privilege that you’ve earned through consistent effort and dedication. You cannot buy your fitness at the stores. You can purchase workout machines and equipment, but they are a complete waste of money if you don’t use them. As you grow older, running becomes even more rewarding. It is an excellent way to:
- Maintain bone density
- Improve cardiovascular health
- Boost mental well-being
Whether you are training for a marathon or just enjoying your daily runs, it will make a difference in your quality of life. Over-40 runners can optimize their performance and reduce the risk of injuries by understanding what they want. Should they be running faster or running longer? I will address this discussion later in the post.
If you are starting to run or resuming after a long break of many years, you must tread with some caution. Firstly, you need to become familiar with the intricacies of distance running and fast running, encompassing biomechanics, training, and nutrition. It will help you set realistic goals and stick to your training. The idea is to experience the benefits and joys of running for years to come.
Distance runners [running long]
Imagine running for miles and miles for hours without stopping. That is the aim of a distance runner!. It is all about strength, resilience, and endurance – having sufficient stamina to keep your legs moving even when they are screaming for rest. It is not just physical strength that plays a role; mental toughness is also involved. Distance runners must be capable of:
- Pushing themselves through pain
- Fight off fatigue
- Stay focused on the finish line [no matter how far it seems]
Preparing your body for long-distance running
You will need a proper training plan to run long distances, which should also include things that you need to do outside the training sessions. This plan should include a mix of long runs, speed workouts, and recovery days, as well as strength training and flexibility exercises. It’s important to gradually increase your mileage and intensity to avoid overtraining and injuries.
Stamina & endurance building
Distance running training is all about building endurance that allows you to maintain a strong pace for miles and miles. One of the best ways to build stamina is to increase the distance and intensity of your runs gradually. However, remember that it may take several months to progress to a new level. Our job is to trust the process and stay consistent with it. It prepares your body and mind to adapt and get stronger.
Long-distance training also encompasses mental toughness. Your mind gets the training to push through discomfort and stay calm and focused. It makes a big difference to your physical performance.
Rest & recovery
Recovery is as crucial as training, especially if you are running after 40. It’s a time for your body to repair and recharge after the impact of running sessions. Without sufficient rest, you are at risk of getting burned out or injured. You will feel the struggle while running if you haven’t slept well the night before. Eight hours of restful sleep can work wonders for your body. You will be all charged up and looking forward to your training session the next day.
Monitor your progress
Run tracker gadgets and apps can help you monitor your progress. These fitness trackers provide valuable data, including distance, speed, caloric expenditure, and heart rate, to help you track your progress. You will be able to identify the areas you need to improve upon and optimize your performance accordingly.
It is beneficial for solo runners like me, as it allows you to recognize when your performance starts to decline. It is also helpful for performing training variations, such as increasing speed or distance. You are your own competitor when you are running alone, and the progress data will keep you on track. Progress tracking also helps runners stay motivated to improve.
Your competition is not with the world but with the older version of you!
Nutrition for long runs
Just like how the miles matter to distance runners, what you eat also matters. Carbs are the go-to fuel for your body, so ensure to fuel your stomach with whole grains, veggies, and fruits before the big races.
And don’t forget about hydration! Losing too much water can slow you down. So, drink plenty of fluids, not just before and after, but also during the runs if you are covering more miles. Add electrolytes to your water to keep your muscles strong and healthy.
Common challenges of running long distances
Distance runners are aware of common overuse injuries, such as stress fractures and shin splints. Sometimes, your body may ask you to slow down or even stop before you complete your running session. A few bad sessions do not mean it is the end of your running journey. It is not the sign for you to hang your running shoes for good. It only means that something is missing in your training plan. The way I see it, it is an opportunity to improve my fitness level.
There are ways to prevent these issues. Muscle loss is inevitable after the age of 40, but maintaining strong legs, hips, and upper body is crucial for maintaining good form while running. You cannot develop those muscles just by running miles, because running as an exclusive workout plan is the recipe for disaster. Your ageing body will eventually crumble with the impact of running sessions if the muscles cannot support your proper form, balance, and mobility. Your joints will hurt, and running will become painful.
For strength training, consider exercises like squats, lunges, and deadlifts. Cross-training can include activities such as swimming, cycling, or yoga. Flexibility exercises such as stretching or yoga can help improve your range of motion and reduce the risk of injury. Listen to your body and take a break if you need to. There is no shame in it, because you can always come back stronger the next day. Long-distance running is always a mental challenge. You need to develop mental resilience, stay focused, push through fatigue, and believe in yourself. All of this will come to you with practice and progressive improvement.
Sprinters [running fast]
Fast runners or sprinters look like cheetahs chasing prey because their legs barely seem to touch the ground. Fast running is all about short bursts of energy with explosive speed and power, and it will leave you gasping for breath. Sprinters must train their bodies to activate their fast-twitch muscles, which enable them to perform high-intensity movements.
Preparing your body for sprinting
Your joints and muscles may lack strength in your 40s, especially if you’ve been neglecting your health and fitness for years. Sprinting demands explosive power, so it’s crucial to first condition your body to withstand that level of intensity without getting injured.
Strength & power building
To enhance your sprinting speed, you need to build muscle strength and power. It is just like a rocket launch; you need a powerful explosive launch to get off to a fast start. Strength training will help you build the muscle strength and power essential to accelerate quickly. Squats, plyometrics, and deadlifts are excellent starting points for building power and strength.
Enhance anaerobic capacity
Anaerobic capacity refers to your body’s ability to break down glucose to produce energy during intense exercise, thereby reducing its dependence on oxygen. It is a burst of energy ideal for short, explosive efforts. A complex metabolic process is involved in enabling the breakdown of glucose and glycogen. Glucose is converted into ATP, which becomes a usable form of energy.
Training your body to rely more on anaerobic metabolism helps enhance your ability to generate power quickly and endure high-intensity energy for short periods. Sprinters can maximize their power and speed over short distances by training for anaerobic metabolism. Some of the best workouts for sprinters are interval training, sprint work, and weight training.
Learning the art of sprinting
Sprinting is not just running fast; it also involves efficiency, and every minute detail counts. From your starting position to arm swings, each small movement can make a difference in your finish time.
- Starting position: Your body should be leaning forward with knees bent. It puts you in a proper position to explode out of the blocks. Your hand must be placed shoulder width apart to push off strongly.
- Stride length: Focus on taking short and quick strides rather than long and powerful ones to maintain speed and reduce injury risks. Pull your knees high to increase stride length and enhance your output.
- Arm movement: Arm swings must be natural and in rhythmic motion, moving opposite to your legs. Drive your elbows back to generate power and propel your body forward.
Mastering the art of sprinting takes patience and dedication. With practice, you can enhance your speed and efficiency, even as you age.
Nutrition for fast running
A sprinter needs easy-to-digest energy to fuel the explosive speed bursts. Therefore, it is recommended to consume simple carbs before workouts and races. After the sprints, be sure to have a high amount of protein to help your muscles recover and grow stronger.
Just like distance runners, hydration is also essential for sprinters. During race, you will not need water, but stay hydrated before and after workouts for optimal performance. You can replenish your body with electrolytes, as they help keep your muscles functioning properly.
Common challenges for Fast runners
Sprinting can be taxing for your body. Common injuries to anticipate are Achilles tendonitis and hamstring strains. Therefore, you must warm up properly and cool down after the training sessions. Incorporate some flexibility exercises in your routine to reduce injury risks.
Running at a high intensity can cause muscle injuries, so be sure to take sufficient breaks for rest and recovery. Ensure you get adequate sleep, eat a balanced diet, and take care of your body with techniques like massage and foam rolling.
Running long vs. running fast – Which is right after 40?
The decision to prioritize long-distance running or speed training after the age of 40 will depend on your preferences and personal goals. Both approaches offer unique benefits and challenges.
Long distance running
- Benefits: It enhances your heart functions, stamina, and mental suppleness. You can burn calories and maintain a healthy weight.
- Challenges: Long runs can be physically demanding for individuals over 40 years old. Overtraining can cause burnout and injuries.
Fast running
- Benefits: Sprint training improves your explosive power, speed, and agility. You can build muscle mass and increase your bone density.
- Challenges: Speed training is more prone to injuries than distance running for older runners.
Factors to consider
When you determine whether to train for distance or speed, consider the following factors.
- Your fitness goals – Are you looking to lose weight, enhance your overall health, or compete in a race?
- Your current fitness level – Are you a beginner? If you are new, start with long-distance as it helps build a strong foundation.
- Your injury history – If you have a history of previous injuries, it is advisable to opt for long-distance training to minimize the risk of re-injury.
- Your personal preference – Do you enjoy long run challenges or does sprinting thrill you?
While many runners tend to focus on either distance or speed, a balanced approach can offer more comprehensive benefits. You can incorporate both long-distance and fast-running training into your training.
Benefits of a balanced approach
A combination of distance and speed training can help you develop a well-rounded fitness level.
- Enhance cardiovascular health
- Increase stamina, strength, and power
- Reduce workout overuse risk and improve overall resilience
- Reduce stress and enhance your mood
- Improve performance
There are several ways to incorporate both approaches in your training plans. For example, you can incorporate speed workouts into your long runs, such as hill repeats or fartleks. Focus on building a base of fitness through distance training, then gradually introduce sprints as you gain strength and endurance.
Just experiment with different combinations until you identify what works best for you. The most crucial thing is to pay attention to your body’s warning signs and adjust your training. The right approach will help you enjoy the benefits of running for many years to come.