Lisa Weightman is a prominent Australian marathon runner who has continued to perform at an elite level in her 40s. She competed in the Tokyo 2020 Olympics at the age of 42 and set two marathon PBs within six months in late 2022 and early 2023.
And of course Steve Moneghetti, known as one of Australia’s greatest marathon runners, achieved significant success by winning the 2002 Commonwealth Games marathon at the age of 40.
Long-distance running after 40 is super rewarding if you approach it with the right mindset and strategies.
Here are three essential tips to help you run longer and stronger in your 40s.
1. Focus on Injury Prevention and Recovery
As we get older, our bodies need more care to stay injury-free, especially in your 40s.
Strength training focused on your knees, hips, and core can help prevent common issues like IT band syndrome or plantar fasciitis.
Recovery also becomes crucial—not just with rest days, but by including stretching, foam rolling, and mobility work in your routine.
And don’t forget sleep! A solid 7-9 hours can do wonders for muscle repair.
2. Adjust Your Training Load and Be Smart with Intensity
You may still feel strong, but your body might not handle high-intensity efforts as well as it used to.
That doesn’t mean you can’t push yourself—it just means training smarter.
Try balancing your runs with low-impact activities like cycling or swimming to protect your joints.
Focus on quality over quantity by incorporating interval training or hill work to maintain speed without overdoing it.
3. Prioritize Nutrition and Hydration
Your body’s nutritional needs change as you age, and it’s important to fuel it accordingly, especially for long-distance running.
Muscle recovery becomes slower, and your metabolism may shift, so eating a diet rich in protein, healthy fats, and complex carbohydrates can support muscle repair and sustained energy levels.
Hydration is equally crucial. In your 40s, your body may be less efficient at regulating temperature and hydration levels, so staying on top of your water intake before, during, and after your runs is key.
Additionally, consider incorporating electrolytes into your routine, particularly on longer runs, to help avoid muscle cramps and fatigue.
Conclusion
Running in your 40s presents an opportunity to run with wisdom and experience.
While you may need to tweak your approach slightly, by focusing on injury prevention, smart training, and proper nutrition, you can continue to enjoy the benefits of long-distance running well into the future.
In case you needed any more convincing... At the 2021 Melbourne Marathon, Sydney’s Peter Sanders, who had just turned 75, smashed the 75-79 age group record with his amazing time of 3:55.31
Embrace this new phase with confidence, and remember, many runners have found that their 40s and beyond are some of their best running years!
