Running News Daily

Running strong past your 30s takes dedication. As you age, your body faces new challenges, and new roles and responsibilities enter your life that affect where, when, and how long you can run. We talked to nine runners about the day-to-day physical and logistical challenges of running in your 40s, 50s, 60s, 70s, and older to steal their tips for staying fast (and in some cases, becoming faster than ever!).

Then, experts weigh in on each runner's habits to talk about how you can apply their strategies to your running life. Plus, how to fuel your runs in each age bracket.

If you take care of your body, you can compete for a long time. I made my last Olympic team when I was 36 years old. But you have to adapt as you age. When you’re a young athlete, you’re still developing. You’re pushing to get stronger and faster. But once you’ve built the athleticism you need for your sport [and reached your ceiling], you don’t have to train the same, because you hit a rate of diminishing returns. Injuries come from pushing to get better and not being able to recover.

I still train six days a week, because it’s how I get my thinking in, but if I go hard two days in a row, I’m risking injury. I follow every high- intensity day with two low-intensity days, even if I feel great. On low-intensity days, I drop my effort to 70 percent. After a hard 10-mile tempo run, I’ll do 7 miles the next day, or run at 70 percent of my previous pace. When I do strength work, I use lighter weights or perform fewer reps, and I prioritize more rest between sets. I always stretch after workouts, and on off days, I’ll soak in hot water with Epsom salt, take vitamin D, and even go get a massage. To make sure I get enough protein, I take collagen, eat boiled eggs, and supplement with whey protein shakes.

The Experts Say: Reduce intensity and emphasize protein in your 40s to maintain muscle strength and cardiovascular endurance. By the time men hit age 40, strength and cardio start to drop by a percent or two per year, according to a study in Sports Medicine. Training smarter instead of harder—that means prioritizing recovery—helps you maintain performance, says Dr. Michael Fredericson, director of sports medicine at the Stanford University School of Medicine. He advises runners to do only two or three high-intensity runs a week. Research from the Netherlands suggests that eating 40 grams of protein after a training session can restore muscle faster than if you’d skimped on the protein, and research from Spain shows that adequate vitamin D is associated with improved performance and lower risk of injury. —As Told To Michael Easter

Reach for Your Peak

The Experts Say: Hormonal changes can diminish muscle and power in your 40s, so prioritize strength over endurance. “As estrogen and progesterone fluctuate and decline [during menopause], runners can experience muscle loss, loss of power, hot flashes, increased stress, and inflammation,” says female-performance physiologist Stacy Sims, Ph.D. Less estrogen makes it difficult for women to rebuild muscle, so consume more protein—0.7 grams per pound of bodyweight daily. Women also lose bone density with age, so supplementing magnesium, vitamin K2, calcium, and vitamin D3 can help you maintain a strong skeleton, per a 2020 study in Maturitas. —As Told To Emily Shiffer, With Additional Reporting By Selene Yeager

Find More to Love In Every Mile Amid a loss of muscle mass and testosterone levels, focus on movement quality, correct imbalances, and start experimenting, says Peter Park, C.S.C.S., three-time winner of the World’s Toughest Triathlon. Planks, squats, deadlifts, push-ups, and pull-ups with good technique can help you keep a balanced running form. Don’t neglect calf raises—Achilles issues are common among men in their 50s.

Park adds that racers in their 50s should quit worrying about PRs and enjoy the ride. “Put away heart monitors, pace charts, and goals. If you feel good, go faster. If not, go slower. Focus on your breath and the experience, and let running become your meditation.” —As Told To M.E.

Mobilize to Add Power Build mobility to stay elastic and prevent injury, says Jordan Metzl, M.D., sports medicine doctor at New York City’s Hospital for Special Surgery. “Muscles and connective tissues lose elasticity, which shortens your stride. People who only run tend to develop injuries as they get tight and lose strength. Building strength and mobility through your entire kinetic chain—all of the muscles, ligaments, tendons, and bones running the length of your body—is extremely important,” he says. That’s especially true for women, because they start with less muscle than men. Managing stress is important, too, because lower levels of estrogen can result in increased anxiety. While strength training helps with that, supplement your workouts with lots of sleep: Most experts agree six hours is the absolute minimum. —As Told To Selene Yeager

Feed Your Muscles to Stoke Your Speed Maintain stride length by working your glutes and hamstrings. Marathoners in their 60s had stride lengths 16 percent shorter than those of marathoners in their 40s, per a 2006 study from the British Journal of Sports Medicine. Hills can help older runners build leg strength and speed to keep strides long, says Greg McMillan, running coach and exercise physiologist. But approach hills carefully. McMillan suggests you have a consistent, strong running base, with strides at least twice per week, before you try hills. Start with shorter hills at a slow pace and build up gradually.

McMillan adds that men and women in this age group might experience noticeable weight gain. You lose muscle tissue as you age, which slows your metabolism and contributes to a higher percentage of body fat. A high-protein diet helps preserve lean muscle mass, and dietitian Leslie Bonci says runners in their 60s need at least 20 grams per meal, but should aim for 0.6 to 0.8 grams of protein for each pound of bodyweight daily. (For a 140-pound person, that’s 84 to 112 grams.) Bonci says calcium, vitamin D, and vitamin K are critical for bone health in this age group as well, plus dietary fiber—women over 50 should aim for 20 grams per day, and men should aim for 30. —As Told To Sarah Lorge Butler

Seek Running Adventures In your 60s, diversify where, when, and why you run. “Success in the 60s means reframing goals,” says Cathy Utzschneider, Ed.D., professor of high performance at Boston College. Adopt a “less is better” approach to training, and use your imagination to keep things fresh. You can use your running fitness to succeed in another sport: cycling, swimming, or even something like paddle tennis. Tony Coffey, coach of San Francisco’s Impala Racing Team, encourages cross country for his runners in their 60s because every course is different. And when you race in your 60s, Utzschneider recommends using an age-grading calculator, like the one on Mastersathletics, to score your performance on a curve. It’ll keep you competitive and be fair to your age. —As Told To S.L.B.

Embrace Leadership Prioritize balance and share your experiences with younger runners. “A comprehensive strength-training program should include balance work [in your 70s],” says McMillan. Do functional training, such as single-leg exercises, hamstring curls on a stability ball, and yoga. If you don’t have a strength routine at this age, just practice standing on one foot, then the other, for 10 seconds at a time.

Runners in their 70s should take advantage of their experience, says Utzschneider. “The brain is the biggest asset of the 70-something runner,” she adds. “Our brains help us be selective about what’s most important. Maybe it’s helping someone else get faster, whether you’re a coach or a training partner.” —As Told To S.L.B.

Outsmart Injury Use speed workouts to stay fit and competitive, says Coffey. Running at varied paces will strengthen your running economy—the energy you need to run at a given pace, adds McMillan. That can help offset the gradual decrease in max heart rate—about a beat every year—that begins sometime after age 30.

But also integrate low-impact cross training that elevates your heart rate on easy days, says Coffey, such as cycling, swimming, or even walking, to lower your injury risk. —As Told To S.L.B.

FUELING YOUR RUNS THROUGH THE DECADES

Your body’s needs evolve as you age. These nutrition strategies will more efficiently fuel your runs, and maintain muscle mass to preserve strength and metabolism.

In Your 40s...

Stop running on an empty stomach. High-carb, low-fiber foods like bananas, toast, and yogurt before a run will boost your glucose uptake and enhance performance. Make hydration a habit. Thirst response declines with age. Drink half your body weight in fluid ounces per day, plus an additional 12 to 24 ounces per hour of exercise.

In Your 50s...

Bookend runs with protein. 8 to 10 grams before a run and 30 to 40 after a run is ideal. An egg, a serving of tofu, or a cup of Greek yogurt will do it prerun, while a two-egg scramble with black beans and turkey after your run will promote recovery.

In Your 60s...

Carbs, carbs, carbs! Within 30 minutes after a run, fast-absorbing carbs help restore your glycogen, promoting better subsequent workouts. Sweet potatoes and brown rice work, but why not have some pancakes or waffles? (Three 4-inch pancakes provide about 60 grams of carbs.)

In Your 70s and Beyond...

Fuel with a meal. Eating something balanced 90 to 120 minutes before you run will boost immune function and decrease inflammation. Try a turkey sandwich with avocado on whole grain bread. Have a bedtime snack! Studies show that eating foods containing slow-digesting casein protein increases metabolic rate. Dairy is rich in casein.

 

 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.