Running News Daily

Five tips to stay motivated at an older age

What is the key to running well and enjoying it as you age?

I imagine this intriguing question is asked and answered often by senior runners all over the world. As we leave our youth and the physical abilities that accompany it behind, how do you keep running in a healthy and enjoyable way?

These days there are so many runners who are in their forties and beyond. Every one of them, of course, is an individual, and what works for them may be different to the next person. Being not far off 50 now, and eight years into retirement from life as an elite athlete, I often ask myself these questions. If anyone has any good answers, I’m all ears!

The recent London Marathon on 3 October incorporated the inaugural Abbott World Marathon Majors Wanda Age Group World Championships. This race brought together the world’s best marathon runners over the age of 40. The winners of the various categories were deservedly lauded for becoming world champions, and the sheer energy and enthusiasm of all these senior runners was quite something.

After the race, I was fortunate and humbled to meet Koichi Kitabatake (87) from Japan. A relative newcomer to the marathon, having taken it up at age 78, he was a picture of good health. The sight at these championships of fit, healthy and energetic role models left me feeling incredibly inspired.

From coaching senior runners and from my own, admittedly limited experience of ageing, I offer up a few tips which might answer the questions I posed above.

1 Less is more

As we age, recovery takes longer and we may be more prone to injuries as our bodies get older. To maintain the cycle of super-compensation, in which training stimulates the adaptation that makes you fitter and faster, less training and more rest is often necessary.

2 Set new goals

Looking forwards and creating fresh, exciting challenges is helpful for finding motivation. They need not be outcome goals – process goals are a practical and useful tool for organising a sustainable training routine.

3 Leave your young self behind

Comparing your times and achievements to your younger self risks leaving you feeling disappointed. I spent several years unable to accept the inevitable passage of time – and none of that was helpful!   

4 Seek out variety and enjoyment

Making running something you look forward to, a sociable activity with your friends, and overall a positive experience will certainly help with motivation. Trying races you’ve never run before, running on a different surface, or in a new place, are all ways to refresh your routine and keep it interesting.   

5 Just keep moving

During difficult times when you can’t or don’t want to run, simply doing some physical activity is key. Once you become inactive, it’s much more difficult to restart. Walking, or a mixture of running and walking, cycling, hiking, swimming… any activity will keep your fitness going.