{"id":634703,"date":"2026-08-13T08:55:12","date_gmt":"2026-08-13T08:55:12","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/634703\/"},"modified":"2026-08-13T08:55:12","modified_gmt":"2026-08-13T08:55:12","slug":"running-in-your-40s-7-tips-to-stay-strong-and-injury-free","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/634703\/","title":{"rendered":"Running in Your 40s: 7 Tips to Stay Strong and Injury-Free"},"content":{"rendered":"

I\u2019ve been running since I was 20 years old, so by the time I hit my 40s, I thought I had my formula figured out: log the miles<\/a>, do a few hip and core exercises, and rest a couple of times a week depending on my training schedule.<\/p>\n

When I began training for my first marathon, Berlin, just after my 40th birthday in 2024, that formula was put to the test. Runs that used to feel easy started to feel sluggish<\/a>, my usual 8:00 pace became impossible to hold, and I started losing steam as I attempted longer runs. As a physical therapist, I knew my body was telling me something, so I decided to listen.<\/p>\n

My situation isn\u2019t unique. Women in their 40s face a mix of physiological changes, from declining muscle mass<\/a> to hormonal fluctuations, mood swings, and dipping energy levels. These small changes can affect your training over time, but a few adjustments to your routine can help you mitigate them.<\/p>\n

By listening to my body and understanding the physiological changes that were beginning to happen, I discovered new ways to support my running as I step farther into this new decade. Here are the small changes I\u2019ve made that helped me become a stronger runner in my 40s.<\/p>\n

Spotting Injury Red Flags<\/p>\n

When I was younger, I used to think I didn\u2019t need much strength<\/a> and mobility work, and I could run through minor aches and pains. Well, not anymore. After a knee injury in my mid-20s left me unable to run for more than a year, I began to learn more about my body.<\/p>\n

Physical therapy replaced runs at that time. And through my sessions, I learned more about my areas of weakness, including ankle stability and glute strength<\/a>, and how they contributed to an increased risk of injury.<\/p>\n

Now, I pay attention to the signs of a potential injury. A stiff Achilles means dialing back mileage and doing more calf<\/a> exercises. An ankle that keeps rolling tells me it\u2019s time for single-leg<\/a> stability and balance drills. Catching these signs early and addressing them with targeted strength, mobility, and recovery has kept me training consistently, even at higher mileage.<\/p>\n

I\u2019ve also noticed changes in my mobility as I\u2019ve gotten older. My hips became less flexible, and my back became less resilient. So I started swapping runs for yoga classes and mobility exercises to keep my body running smoothly.<\/p>\n

Making Strength Training a Priority\u2014Not an Afterthought<\/p>\n

Women begin to lose 3 to 5 percent<\/a> of muscle mass per decade beginning in their 30s, and strength starts to decline around this time as well. A decrease in estrogen levels<\/a> and reduced mitochondrial function contribute to impairments in force production and weaker muscles. While these changes are gradual, they can affect how you feel on your runs. And I was definitely feeling it.<\/p>\n

\u201cStrength training twice a week is non-negotiable, and adding some agility or plyometric<\/a> work keeps your tendons healthy,\u201d says Jaclyn McKenna, MD<\/a>, internal medicine and sports medicine physician at the Hospital for Special Surgery.<\/p>\n

In my late 30s and after having a child at 37, I noticed a dramatic change in my general strength, speed, and power levels, especially during plyometric and HIIT workouts. Even after months of postpartum<\/a> strength training and cardio, plyometric exercises still required more effort from me than they used to\u2014but that doesn\u2019t mean I ditched them. While it\u2019s hard to get the air I used to get, plyometrics help me stay springy and resilient, protecting my tendons and joints from running-related injuries.<\/p>\n

Committing to strength training<\/a> at least twice a week and adding in heavier resistance exercises<\/a> to my routine helped me rebuild the power and stability I once took for granted.<\/p>\n

Strengthening My Pelvic Floor Muscles<\/p>\n

Another area many women overlook as they begin training in their 40s is the pelvic floor<\/a>.<\/p>\n

\u201cDuring perimenopause and menopause<\/a>, hormonal changes can cause vaginal dryness and atrophy [shrinking of cells, tissues, and muscle], which may impact how the pelvic floor muscles work with your core, hips, and glutes\u2014essential players in running,\u201d says Jessie Klein, DPT<\/a>, doctor of physical therapy, and owner of Willow Pelvic Health. \u201cIf you notice urinary leakage, pelvic pain, or urgency while running, it\u2019s a sign to see a pelvic floor therapist<\/a> who can help you keep logging miles symptom-free.\u201d<\/p>\n

If pregnancy or childbirth is part of your story, Klein stresses the importance of a slow, methodical approach to rehab. Though your timeline can vary depending on your situation, she recommends beginning with foundational exercises such as diaphragmatic breathing, hip, and core exercises in the early months postpartum.<\/p>\n

\u201cStrengthening and coordinating your lumbopelvic and pelvic floor muscles sets you up for a successful, sustainable return to running,\u201d Klein says. \u201cWhen you start your return-to-run program<\/a>, start with a short jog\/run to long rest ratio. This might look like one minute of jogging and four minutes of walking in the beginning.\u201d From there, monitor how your body responds, then gradually increase your run time and decrease your rest.<\/p>\n

Laying this groundwork of pelvic floor strength and learning how to both activate and relax your pelvic floor<\/a> before menopause can also reduce symptoms later and keep you running strong.<\/p>\n

I saw a pelvic floor physical therapist soon after giving birth to help me recover and to guide my return to running. Strengthening my gluteus medius<\/a> muscles with resisted lateral walks, squats, and single-leg hip abduction was particularly helpful for rebuilding my single-leg stability and lower-body strength. This is important because strong hips help create a stable foundation for the pelvic floor muscles to operate when running.<\/p>\n

Taking Recovery Seriously<\/p>\n

When I was younger, I would power through fatigue, skip recovery rituals, and run several days straight like it was nothing. But now I realize I was overtraining, which contributed to my knee injury. I\u2019ve learned that ignoring recovery is a clumsy mistake\u2014and a fast track to injury.<\/p>\n

\u201cRecovery is just as important as the miles you cover,\u201d says Leah Avery, DPT<\/a>, doctor of physical therapy and run coach at Train Smart Run Strong. \u201cProper recovery will not only prevent injury but also increase your ability to work harder during your training sessions.\u201d<\/p>\n

According to Avery, a good recovery strategy includes consistent fueling before, during, and after runs, and incorporating at least one rest day each week. She also recommends including deload weeks<\/a> (decreasing your mileage) every three to four weeks within any training period.<\/p>\n

I find taking the time to recover allows my runs to feel stronger and more effective. And with so many new recovery tools available, it\u2019s actually fun.<\/p>\n

These days, I take two to three rest days each week, and when I feel sore or tight after a long run, I reach for my foam roller, do more mobility exercises, or even squeeze in an infrared sauna session to improve muscle recovery, instead of another workout.<\/p>\n

Hydrating and Fueling to Adjust to Hormonal Shifts<\/p>\n

One of the biggest surprises in my 40s has been how much hydration<\/a> and fueling matter. Hormonal changes during perimenopause<\/a>, which can begin as early as one\u2019s mid-30s, can affect energy, mood, and recovery, sometimes in unpredictable ways.<\/p>\n

I\u2019ve always been a big eater, but as my runs have gotten longer and slower with age, I\u2019ve noticed I\u2019m more likely to crash midrun unless I have fuel. To prevent this crash, I pay closer attention to eating enough protein<\/a> and carbohydrates before and after a run.<\/p>\n

Before a long run, I usually eat a bagel or bread roll with peanut butter or butter and jam, a couple handfuls of peanuts, and a banana. I also drink a large glass of water with carb and electrolyte mix. Before short runs, I like oatmeal with bananas or a Greek yogurt with a little honey.<\/p>\n

I also find myself hydrating more deliberately than I used to as well. I make sure to drink at least two large glasses of water at least two hours before runs and one glass of water with electrolytes 15 minutes before. Increased fluid intake combined with electrolyte mixes or gels for runs longer than five miles gives me the support I need for sustained activity.<\/p>\n

In my 20s and 30s, I ran half marathons without fuel or electrolytes. While I survived, I know this affected my performance.<\/p>\n

Treating Sleep as a Training Tool<\/p>\n

As a mom of a small child, my sleep has gotten interrupted more than I\u2019d like. Add hormonal shifts into the mix, and I\u2019ve realized just how critical sleep quality<\/a> is for performance. Without it, recovery lags, my mood dips, and runs feel harder than they should. \u201cQuality sleep supports recovery and hormone balance,\u201d says McKenna.<\/p>\n

Now I treat sleep like a training tool. I aim for a consistent bedtime, trying to get to bed earlier so I get a full night of sleep.<\/p>\n

I know sleep is essential for muscle repair, and it helps boost the effects of training, as well as my mood. Without it, my runs would suffer.<\/p>\n

Varying My Workouts, Based on How I Feel<\/strong><\/p>\n

To continue to run strong in your 40s, McKenna says not to choose between strength, mobility, and cardiovascular fitness. \u201cKeep your workouts varied, and you can still hit ambitious goals in your 40s and beyond,\u201d she says.<\/p>\n

While it might seem like a lot to think about, the biggest shift I\u2019ve made in my 40s is simply listening to my body. Some days, I decrease my running intensity<\/a> if fatigue sets in, switching from a zone 3 or 4 workout to a zone 2<\/a> steady state.<\/p>\n

Other days, I\u2019m surprised when fatigue dissipates midrun, especially after refueling. Being more tuned in to how your body is responding to a workout will help you make adjustments that support your health\u2014and your running.<\/p>\n

I may not feel the same way I felt in my 20s, and I may not train the same way I did back then, but I feel more resilient and more grateful for every mile. I\u2019ve run distances I never thought I could, completed the Berlin Marathon without hitting the wall or getting injured, and I did it all with more joy and appreciation for this sport and its global community.<\/p>\n

So if you\u2019re in your 40s, don\u2019t stop. The best runs are still ahead.<\/p>\n

\"Headshot<\/p>\n

Rachel Tavel is a doctor of physical therapy, strength and conditioning specialist certified by the National Strength and Conditioning Association, and writer. Her writing has been published in Forbes, Fortune, Men\u2019s Health, Women\u2019s Health, Runner\u2019s World, SELF, Bicycling Magazine, The Huffington Post, and more. She co-authored the book \u201cStretch Yourself Healthy Guide: Easy Routines to Relieve Pain, Boost Energy, and Feel Refreshed\u201d (Prevention, 2020) and is a Forbes Health Advisory Board Member. Prior to becoming a physical therapist, Rachel was a travel writer living and traveling throughout South America. Connect: www.racheltavel.com<\/a>, @racheltaveldpt<\/a>, Email: hello@racheltavel.com<\/a>.<\/p>\n