Running as an older athlete - You're never too old!

Running as an older athlete - You're never too old!

‘’If you decide you have some degree of control over your destiny as a senior athlete, then you are taking the first step towards improved performance. Ageing is first and foremost an attitude. Whether you decide you are over the hill or not, you’re right’’ (Joe Friel., 2015)

Let’s face it, getting older is something that no one can avoid, however that doesn’t mean that we have to feel old or even stop running!

Running regularly and maintaining a physically active lifestyle into middle and older age brings so many benefits; it reduces the age-related reduction in bone mineral density, muscle strength, and cardiovascular health compared with those who live a more sedentary lifestyle. These tremendous benefits lead to reduced musculoskeletal pain (those aches and pains we all get) and reduces coronary heart disease, if that’s not a reason to stick on your running shoes and get out the door we don’t know what is!

Of course, there are some things to consider when aiming to keep running for as long as possible, we have put together some of our best running advice below.

Injury in the older athlete

With age there is the increased risk of developing running related overuse injuries, especially over the age of 45. These may include Achilles's tendinopathy, plantar fasciopathy and degenerative knee and hip pain. They occur partly due to the ageing process itself (something even athletes can’t outrun!), and reduced muscle strength and flexibility. However, this does not mean that you should stop running. You may need to adjust your training approach and incorporate some supplementary strength-based exercises to help your body respond to training loads.

Importance of strength

Sarcopenia is the technical term referring to the loss of muscle mass associated with ageing, it can lead to loss of muscle strength and physical function. There is growing evidence suggesting that progressive strength training can combat sarcopenia. Strength training has a profound effect on all physiological mechanisms in the nervous system and muscular systems that help us to remain stronger for longer, and we all want that!
Not only can strength training help negate age related muscle loss, but it has also been proven to improve running performance. It can significantly help improve a runner's VO2max (the amount of oxygen that an individual can utilise during exercise) and the amount of force a runner can produce with each step. So, while also combating the effects of ageing, you may also improve your running performance, it is a total win.
The national guidelines for physical activity recommend that adults incorporate two resistance training sessions into their week. These training sessions should include exercises for each major joint and muscle group, such as your ankles, knees, hips, and so on. We know you’re thinking, where do I find the time, but this type of training can be done at home. Delving deeper into the strength requirements for running, single-leg strength is vital. It is estimated that runners subject ground force reactions of 1.5 to 3 three times their body weight, just imagine that over the course of a marathon! Being able to tolerate these repetitive forces is essential and single-leg strength training can help with that. Below are some examples of strength exercises that you can consider incorporating into your routine.
 

Managing load. Goal is to keep running for as many years as possible.

The best way to keep running for as long as possible as we age, is simply to keep running! However, it is even more important to allow greater time to recover from training. Our muscles cannot recover at the same rate as they could when we were younger. This may mean having more rest days and for those who are new to running it’s important to gradually increase your training. We see so many running-related injuries occur from doing too much too soon. If you feel any niggles, always allow your body some extra time to rest before running again. If pain or niggle persists or gets worse, it is important to see a physiotherapist for the best advice.

Extra little bits to include are things like mobility work, stretching, foam rolling or sports massage. They can be great for your general health as well as helping with your running performance and helping to keep us going for longer!

 

Strength Exercises

Stretches/Mobility

Calf Raises

Calf Stretch

Double Leg or Single Leg Squats

Quad Stretch

Double Leg or Single Leg Hamstring Bridge

Hamstring Stretch

Press Up

Glute Stretch

Shoulder Press

Spinal Segmentation (Cat & Cow Yoga Poses)

Bicep Curl

90/90 Hip Transitions

Tricep Dips

Thoracic Spine Rotations

 

This blog was contributed by our partners Coach House Physiotherapy (CSPC). Find out more about the team and the work they do here

Up & Running's Road To London | Team Line Up | Part 2

Up & Running's Road To London | Team Line Up | ...

The countdown to the 2025 London Marathon has begun, and here at Up & Running, our dedicated team is gearing up for one of the most iconic marathon events in...

Up & Running's Road To London | Team Line Up | ...

The countdown to the 2025 London Marathon has begun, and here at Up & Running, our dedicated team is gearing up for one of the most iconic marathon events in...

Up & Running's Road To London | Team line up

Up & Running's Road To London | Team line up

The countdown to the 2025 London Marathon has begun, and here at Up & Running, our dedicated team is gearing up for one of the most iconic marathon events in...

Up & Running's Road To London | Team line up

The countdown to the 2025 London Marathon has begun, and here at Up & Running, our dedicated team is gearing up for one of the most iconic marathon events in...

New Balance TCS London Marathon: The official kit for 2025

New Balance TCS London Marathon: The official k...

With the TCS London Marathon 2025 fast approaching, make sure you're ready for the challenge. Whether you're training for the iconic London Marathon route or preparing for race day, the...

New Balance TCS London Marathon: The official k...

With the TCS London Marathon 2025 fast approaching, make sure you're ready for the challenge. Whether you're training for the iconic London Marathon route or preparing for race day, the...

THE RUN PROJECT: YOUR 30 DAY RUN CHALLENGE 2025

THE RUN PROJECT: YOUR 30 DAY RUN CHALLENGE 2025

With the new year on the horizon, it’s time to lace up those running shoes and hit the ground running—literally! Up & Running’s 30-Day Challenge, The Run Project, is here...

THE RUN PROJECT: YOUR 30 DAY RUN CHALLENGE 2025

With the new year on the horizon, it’s time to lace up those running shoes and hit the ground running—literally! Up & Running’s 30-Day Challenge, The Run Project, is here...

Coopah How To: Achieve Your Running Goals

Coopah How To: Achieve Your Running Goals

When it comes to goal setting, it can be hard to know where to start. You may have lots of things you want to achieve, and don’t get us wrong...

Coopah How To: Achieve Your Running Goals

When it comes to goal setting, it can be hard to know where to start. You may have lots of things you want to achieve, and don’t get us wrong...

Coopah How To: Avoid Injury and Setbacks During Your Training

Coopah How To: Avoid Injury and Setbacks During...

We know that getting injured is pretty much the last thing that any runner wants to happen. And whilst unfortunately we cannot 100% guarantee this won’t happen (sorry) there are...

Coopah How To: Avoid Injury and Setbacks During...

We know that getting injured is pretty much the last thing that any runner wants to happen. And whilst unfortunately we cannot 100% guarantee this won’t happen (sorry) there are...

Coopah How To: Stay Motivated During Your Training.

Coopah How To: Stay Motivated During Your Train...

As much as we all love running here at Coopah, even we understand that sometimes it can be tough to always feel motivated when it comes to running and sticking...

Coopah How To: Stay Motivated During Your Train...

As much as we all love running here at Coopah, even we understand that sometimes it can be tough to always feel motivated when it comes to running and sticking...

ASICS Novablast 5 vs Superblast 2: Which Running Shoe is Right for You?

ASICS Novablast 5 vs Superblast 2: Which Runnin...

Both the ASICS Novablast 5 and Superblast 2 bring something special to the table, but the right choice depends on your running goals. Dive into the details of these two much-loved modesl from ASICS.

ASICS Novablast 5 vs Superblast 2: Which Runnin...

Both the ASICS Novablast 5 and Superblast 2 bring something special to the table, but the right choice depends on your running goals. Dive into the details of these two much-loved modesl from ASICS.

Coopah How To: Start Your Running Journey

Coopah How To: Start Your Running Journey

In this series of ‘HOW TO’ blogs, we are going to share our tips for the most common questions we get asked by our community of runners, and this blog...

Coopah How To: Start Your Running Journey

In this series of ‘HOW TO’ blogs, we are going to share our tips for the most common questions we get asked by our community of runners, and this blog...

New Balance Cyber Jade Pack - First Impressions:

New Balance Cyber Jade Pack - First Impressions:

Runner Reviews | Cal Mills - Neutral - Speed/Race Day From the outside an eye-catching aqua blue contrasted with bright white could often be mistaken for an admittedly attractive, but rather...

New Balance Cyber Jade Pack - First Impressions:

Runner Reviews | Cal Mills - Neutral - Speed/Race Day From the outside an eye-catching aqua blue contrasted with bright white could often be mistaken for an admittedly attractive, but rather...

PUMA Fast-R Nitro Elite 2 Review: A Speedster's Dream

PUMA Fast-R Nitro Elite 2 Review: A Speedster's...

Ready to elevate your race performance? Discover how the PUMA Fast-R Nitro Elite 2, with its cutting-edge design and unmatched speed, can help you smash your personal bests. Read our...

PUMA Fast-R Nitro Elite 2 Review: A Speedster's...

Ready to elevate your race performance? Discover how the PUMA Fast-R Nitro Elite 2, with its cutting-edge design and unmatched speed, can help you smash your personal bests. Read our...

Run For The Hills: The Benefits of Trail Running

Run For The Hills: The Benefits of Trail Running

Trail running is more than just a workout; it’s an adventure that brings numerous benefits to both body and mind. Here are the top three reasons to hit the trails:...

Run For The Hills: The Benefits of Trail Running

Trail running is more than just a workout; it’s an adventure that brings numerous benefits to both body and mind. Here are the top three reasons to hit the trails:...

Feeling Inspired? 3 steps to starting your running journey

Feeling Inspired? 3 steps to starting your runn...

Top 3 Essentials Steps for Beginners Runners Running is one of the most accessible and rewarding forms of exercise. Whether you're aiming to boost your fitness, relieve stress, or simply...

Feeling Inspired? 3 steps to starting your runn...

Top 3 Essentials Steps for Beginners Runners Running is one of the most accessible and rewarding forms of exercise. Whether you're aiming to boost your fitness, relieve stress, or simply...

Hylo Impact Shoe Review: Comfort, Responsiveness, and Sustainability

Hylo Impact Shoe Review: Comfort, Responsivenes...

Clocking up 100km in the Hylo Impact running shoe, Jacob from our Nottingham teams dives right into the its features and benefits that make it a game-changer in the world...

Hylo Impact Shoe Review: Comfort, Responsivenes...

Clocking up 100km in the Hylo Impact running shoe, Jacob from our Nottingham teams dives right into the its features and benefits that make it a game-changer in the world...

Conquering London: Mark's Marathon Triumph

Conquering London: Mark's Marathon Triumph

Mission accomplished: Mark crossed the finish line of the London Marathon in 3:52, just 48 minutes slower than the iconic run of 1981. Here's how the marathon went 25 years...

Conquering London: Mark's Marathon Triumph

Mission accomplished: Mark crossed the finish line of the London Marathon in 3:52, just 48 minutes slower than the iconic run of 1981. Here's how the marathon went 25 years...

Running the streets of London: Ironmate Mark

Running the streets of London: Ironmate Mark

Mark has been trying for 25 years to run London once again, he never gave up on his dream and in 2024, he took to the start line to fulfull...

Running the streets of London: Ironmate Mark

Mark has been trying for 25 years to run London once again, he never gave up on his dream and in 2024, he took to the start line to fulfull...

Journey to the Start Line - Rob Burrow Leeds Marathon By Stuart Macfarlane

Journey to the Start Line - Rob Burrow Leeds Ma...

As I've never been much of a runner, I knew I'd need to put in a lot of training, so my journey began.

Journey to the Start Line - Rob Burrow Leeds Ma...

As I've never been much of a runner, I knew I'd need to put in a lot of training, so my journey began.

Runr: The importance of mental health

Runr: The importance of mental health

As well as the physical benefits of running, Runr are passionate about supporting  mental health charities, bringing together a community of runners to help raise awareness and support those in...

Runr: The importance of mental health

As well as the physical benefits of running, Runr are passionate about supporting  mental health charities, bringing together a community of runners to help raise awareness and support those in...

Runr: The story behind the brand

Runr: The story behind the brand

Running isn't just an exercise, it’s a passion, and a lifestyle choice. As runners, we take pride in our achievements and we love the supportive sense of community spirit. That’s why...

Runr: The story behind the brand

Running isn't just an exercise, it’s a passion, and a lifestyle choice. As runners, we take pride in our achievements and we love the supportive sense of community spirit. That’s why...

Altra Torin 7: A winter-ready running shoe for anyone

Altra Torin 7: A winter-ready running shoe for ...

I tested the Torin out at various distances including easy recovery runs and up to 16 mile progressive long runs. The excellent balance of lightness and cushioning make the Torin...

Altra Torin 7: A winter-ready running shoe for ...

I tested the Torin out at various distances including easy recovery runs and up to 16 mile progressive long runs. The excellent balance of lightness and cushioning make the Torin...

New year, New Strides

New year, New Strides

A beginner guide to starting your running journey. As the calendar turns and resolutions abound, the call to lace up those running shoes and hit the pavement grows louder. Whether...

New year, New Strides

A beginner guide to starting your running journey. As the calendar turns and resolutions abound, the call to lace up those running shoes and hit the pavement grows louder. Whether...

How to prepare for your running challenge

How to prepare for your running challenge

Get ready to put your best foot forward in 2024 with a challenge that will stick longer than the first couple of weeks. We may be biased but running really...

How to prepare for your running challenge

Get ready to put your best foot forward in 2024 with a challenge that will stick longer than the first couple of weeks. We may be biased but running really...

Run Your Ways Days: What, Where and When

Run Your Ways Days: What, Where and When

One of the best thing about running is the community! At Up & Running we are proud to have a huge group of runners who meet weekly, and enjoy the...

Run Your Ways Days: What, Where and When

One of the best thing about running is the community! At Up & Running we are proud to have a huge group of runners who meet weekly, and enjoy the...

All you need to know about the First Step Challenge 2024

All you need to know about the First Step Chall...

New years resolutions are a great way to kick start a new, healthy, hobby, and a time of year when so many start to run. And why wouldn’t you? Its...

All you need to know about the First Step Chall...

New years resolutions are a great way to kick start a new, healthy, hobby, and a time of year when so many start to run. And why wouldn’t you? Its...

The Ultimate Review of the New Balance Fresh Foam X 1080 v13

The Ultimate Review of the New Balance Fresh Fo...

The new and improved Fresh Foam X brings a whole new experience to daily running with supreme soft cushioning, elevated comfort and an improved fit for all runners. Marketed by...

The Ultimate Review of the New Balance Fresh Fo...

The new and improved Fresh Foam X brings a whole new experience to daily running with supreme soft cushioning, elevated comfort and an improved fit for all runners. Marketed by...

The kit list essentials for Fell and Trail running

The kit list essentials for Fell and Trail running

Entering the world of fell and off-road running means a whole new adventure of terrains, trails and challenges. Whether you’re beginning the venture on to the fells or gearing up...

The kit list essentials for Fell and Trail running

Entering the world of fell and off-road running means a whole new adventure of terrains, trails and challenges. Whether you’re beginning the venture on to the fells or gearing up...

Pressio Clothing Range

Luxembourg 1500m: Pressio and ASICS Gel-Nimbus ...

Get set, get jet and heading to Luxembourg. Tyler took the start line of the CAS Internationals 2023, competing in the Men's 1500m race. Sporting Pressio kit and ASICS Gel-Nimbus 25,...

Luxembourg 1500m: Pressio and ASICS Gel-Nimbus ...

Get set, get jet and heading to Luxembourg. Tyler took the start line of the CAS Internationals 2023, competing in the Men's 1500m race. Sporting Pressio kit and ASICS Gel-Nimbus 25,...

Saucony Endorphin Pro 3 Review: "Speed, comfort and race-day energy"

Saucony Endorphin Pro 3 Review: "Speed, comfort...

First impressions Fresh out of the box and this shoe had speed written all over it. The lightweight feel, paired with the max stack of PWRRUN PB Foam cushioning, got...

Saucony Endorphin Pro 3 Review: "Speed, comfort...

First impressions Fresh out of the box and this shoe had speed written all over it. The lightweight feel, paired with the max stack of PWRRUN PB Foam cushioning, got...

Crystal takes on the Ultra-Marathon

Crystal takes on the Ultra-Marathon

As brutal and ruthless (they stopped telling us the temperature at day 3 when it was 54 degrees) as the Marathon de Sables was, it was also the happiest 10...

Crystal takes on the Ultra-Marathon

As brutal and ruthless (they stopped telling us the temperature at day 3 when it was 54 degrees) as the Marathon de Sables was, it was also the happiest 10...

London Marathon 2023: "A mixture of emotions"

London Marathon 2023: "A mixture of emotions"

Mile 12.5 Tower Bridge, I'm now in the middle of such loud cheering I can’t help but smile, at one point I actually laughed when a young woman shouted, “keep...

London Marathon 2023: "A mixture of emotions"

Mile 12.5 Tower Bridge, I'm now in the middle of such loud cheering I can’t help but smile, at one point I actually laughed when a young woman shouted, “keep...

London Marathon 2023: "It's about more than times. It’s about life, love and selflessness"

London Marathon 2023: "It's about more than tim...

Standing on the line at the London Marathon 2023 I said to myself, "this race is going to be pivotal to the next stage in my life". Eight weeks prior...

London Marathon 2023: "It's about more than tim...

Standing on the line at the London Marathon 2023 I said to myself, "this race is going to be pivotal to the next stage in my life". Eight weeks prior...

Part 4: Running Kit essentials

Part 4: Running Kit essentials

From couch to 5k to race day ready and from the first mile to a marathon, the right kit can make all the difference in keeping you running comfortably through...

Part 4: Running Kit essentials

From couch to 5k to race day ready and from the first mile to a marathon, the right kit can make all the difference in keeping you running comfortably through...

Part 3: How to choose the right running shoe for you

Part 3: How to choose the right running shoe fo...

Wherever you run, however you run and however long you run for, there will be a shoe for you.   How to choose the shoe for you can be confusing with...

Part 3: How to choose the right running shoe fo...

Wherever you run, however you run and however long you run for, there will be a shoe for you.   How to choose the shoe for you can be confusing with...

Part 2: Different types of running shoes

Part 2: Different types of running shoes

Running shoes come in many forms, neutral, support, road, trail, fell. The options are many and it can get confusing. To make it easy we have pulled together a guide...

Part 2: Different types of running shoes

Running shoes come in many forms, neutral, support, road, trail, fell. The options are many and it can get confusing. To make it easy we have pulled together a guide...

Part 1: Find the perfect running shoe for you.

Part 1: Find the perfect running shoe for you.

Choosing the right running shoe can be tricky with so many options out there, our Find the running shoe for you, guide is designed to help.  Over the next few...

Part 1: Find the perfect running shoe for you.

Choosing the right running shoe can be tricky with so many options out there, our Find the running shoe for you, guide is designed to help.  Over the next few...

Manchester Marathon 2023: Stephen's story for the 26.2

Manchester Marathon 2023: Stephen's story for t...

Stephen, Up & Running Manchester From start to finish and everything inbetween Firstly, Thank you to Adidas for the opportunity to run the race, the footwear and apparel to do...

Manchester Marathon 2023: Stephen's story for t...

Stephen, Up & Running Manchester From start to finish and everything inbetween Firstly, Thank you to Adidas for the opportunity to run the race, the footwear and apparel to do...

Find the best running shoe for you with Gait Analysis

Find the best running shoe for you with Gait An...

People talk about the importance of gait analysis in the running industry and how it can benefit your performance, you may be thinking but surely if I buy a good...

Find the best running shoe for you with Gait An...

People talk about the importance of gait analysis in the running industry and how it can benefit your performance, you may be thinking but surely if I buy a good...

Saucony: Daily training, fast & furious and race day ready

Saucony: Daily training, fast & furious and rac...

Looking for the perfect selection of lace-ups to take you from the daily miles to pushing the pace and going fast & furious, to getting those race day ready feels? Saucony's latest releases...

Saucony: Daily training, fast & furious and rac...

Looking for the perfect selection of lace-ups to take you from the daily miles to pushing the pace and going fast & furious, to getting those race day ready feels? Saucony's latest releases...

New Balance London Edition 2023... the reviews are in.

New Balance London Edition 2023... the reviews ...

New Balance have released their London Edition Collection, including the Fresh Foam X 880 v13s, tights and top and here's what Emma from our team at Teddington had to say about...

New Balance London Edition 2023... the reviews ...

New Balance have released their London Edition Collection, including the Fresh Foam X 880 v13s, tights and top and here's what Emma from our team at Teddington had to say about...

First time to the marathon start line: Our top kit picks

First time to the marathon start line: Our top ...

When it comes to lacing up for your marathon, comfort is key. Deciding on the best pair of running shoes to complete a marathon in can be a challenge in...

First time to the marathon start line: Our top ...

When it comes to lacing up for your marathon, comfort is key. Deciding on the best pair of running shoes to complete a marathon in can be a challenge in...

What my running journey means to me

What my running journey means to me

With an industry full of incredible people, we reached out to some of the wonderful team here at Up & Running to find out their favourite running shoes and kit of...

What my running journey means to me

With an industry full of incredible people, we reached out to some of the wonderful team here at Up & Running to find out their favourite running shoes and kit of...

Coach House Sports Physio Clinic running tips

Coach House Sports Physio Clinic running tips

Bronwen Owen from our official physio partners; Coach House Sports Physio Clinic has very kindly shared her insight into both the physical and mental benefits of running below... Running is...

Coach House Sports Physio Clinic running tips

Bronwen Owen from our official physio partners; Coach House Sports Physio Clinic has very kindly shared her insight into both the physical and mental benefits of running below... Running is...

Marathon must haves

Marathon must haves

Training for a marathon? Not sure what you will need? Here at Up & Running we are here to help! ⁠Step into any of our stores and try a free...

Marathon must haves

Training for a marathon? Not sure what you will need? Here at Up & Running we are here to help! ⁠Step into any of our stores and try a free...

Up & Running will be attending The National Running Show 2023

Up & Running will be attending The National Run...

 If you’re buzzing for the Running Show, or looking to smash your 2023 goals, then Up & Running has some fantastic details at The National Running Show, Birmingham NEC!   ...

Up & Running will be attending The National Run...

 If you’re buzzing for the Running Show, or looking to smash your 2023 goals, then Up & Running has some fantastic details at The National Running Show, Birmingham NEC!   ...

Mizuno Wave Rider 26 in pink

Mizuno Wave Rider 26: Is it #ForEveryRun?

Billed as a shoe that is #forevery run, this is certainly a lofty ambition. If it’s good for everything, it does beg the question: Is it anything special? I can...

Mizuno Wave Rider 26: Is it #ForEveryRun?

Billed as a shoe that is #forevery run, this is certainly a lofty ambition. If it’s good for everything, it does beg the question: Is it anything special? I can...

The results are in for Altra's Via Olympus

The results are in for Altra's Via Olympus

The Via Olympus has been put into the spotlight by @rebel.running, from daily training to setting the pace at the Amsterdam Marathon.⁠ Find how they performed here...

The results are in for Altra's Via Olympus

The Via Olympus has been put into the spotlight by @rebel.running, from daily training to setting the pace at the Amsterdam Marathon.⁠ Find how they performed here...

SRG Wears it Purple for Heart Research UK

SRG Wears it Purple for Heart Research UK

In September our Social Run Group members ditched their usual running attire and reach for all things Purple. Gathering in front of their local Up & Running shop for a...

SRG Wears it Purple for Heart Research UK

In September our Social Run Group members ditched their usual running attire and reach for all things Purple. Gathering in front of their local Up & Running shop for a...

Which Saucony shoe is best for you?

Which Saucony shoe is best for you?

From Mud Movers and Ground Shakers to Running Like a Dream, we're here to help you find the perfect Saucony fit for your running route...

Which Saucony shoe is best for you?

From Mud Movers and Ground Shakers to Running Like a Dream, we're here to help you find the perfect Saucony fit for your running route...

Race Day Kit List

The Kit List Essentials for Your Next PB

Who made such a simple sport so confusing? Well, we are here to help cut through the noise. Here are the running kit essentials to help you achieve your next...

The Kit List Essentials for Your Next PB

Who made such a simple sport so confusing? Well, we are here to help cut through the noise. Here are the running kit essentials to help you achieve your next...

Nature Bathing - The shortcut to a Sound mind, sound body?

Nature Bathing - The shortcut to a Sound mind, ...

Heard this new phrase 'Nature Bathing'?Not sure what it is or how to do it, fear not you can get up to date on the new running craze right here.

Nature Bathing - The shortcut to a Sound mind, ...

Heard this new phrase 'Nature Bathing'?Not sure what it is or how to do it, fear not you can get up to date on the new running craze right here.