10 tips to boost your running in your golden years, from experts and seasoned runners

Running knows no age, and more people than ever are lacing up in their golden years. Starting to run after 50 is fine, but it’s essential to follow tips for older runners to enjoy the sport for many more years.

Take 72-year-old Leroy Cummins, for example.

He began running marathons just two years ago. He recently finished the Brooklyn Half Marathon in 1 hour and 47 minutes, winning first place in his age group with a pace of about 8 minutes per mile.

Leroy prioritizes health and balance in his routine. He stays hydrated with coconut water, fuels up with his wife’s Caribbean-inspired Rasta pasta, and dedicates two days a week to strength training instead of running.

On his running days, he alternates between slower paces and short bursts of speed.

“I call it base work,” he told AARP. “It’s not about time, initially. Fast times will come.”

Leroy also said staying injury-free and avoiding muscle fatigue becomes even more important after 50.

While many older adults are joining the running community—and some are even getting faster—chasing record times isn’t the goal. Just being out there is an accomplishment.

With age come physical changes that require more care. Older runners benefit from focusing on stretching, proper form, intensity, hydration, and nutrition.

Checking with a doctor to ensure there are no health risks is a wise step, too.

When training for races, starting earlier can help, as older runners generally need more recovery time. And if pain arises, letting the body rest and recover is essential.

“You’re never too old to learn new things,” he said. “You just have to be smart about it.”

Below are some tips for older runners if they are planning to run for some more decades:

1. Stay connected to your purpose.

Having a clear purpose for running is important for older runners, just as it is for athletes of any age. Gisela Perez, a 70-year-old running coach from the Bronx, New York, emphasizes this idea. In an interview with “Runner’s World,” she explained that keeping her “why” in mind motivates her to stay active, even when her motivation wanes. For Perez, the goal is simple: she runs to support her health and mental well-being.

2. Set realistic expectations.

As people age, their bodies undergo several changes, including a decrease in VO2 max levels, which measure how efficiently the body uses oxygen during exercise. This can decline by as much as 10 percent each decade. Additionally, maximum heart rates typically drop over time.

Research indicates that runners usually lose about 1 percent of their speed each year after age 40, with that decline increasing to 2 to 3 percent after age 70. As a result, older runners are encouraged to start at a slower pace and gradually increase their speed as they become more comfortable.

Sachin Narain, an interventional pain physician at The Pain Center of Arizona and a former distance runner, notes, “as we get older, we may not realize that we have certain limitations we’re not used to.” He advises against pushing one’s limits the way one might have in younger years.

3. Manage your ego.

Managing ego is one of the best tips for older runners, as it helps them focus on their current abilities rather than past performance. Charlene Hubbard, a 59-year-old flexologist from Beaverton, Oregon, recognizes the ego challenge. She told Runner’s World that while it requires more effort to maintain speed as one ages, it’s also an opportunity to practice patience and self-kindness. She has learned to appreciate that she is still running rather than fixating on her speed.

4. Continue setting new goals.

For older runners, setting fresh goals can be a powerful way to stay motivated and active.

Perez, for example, is determined to complete the six World Marathon Majors and is now training for a triathlon. “Age is not a limitation to exercising,” she says.

Brown shares a similar outlook. Inspired by her grandson, who competes in Ironman events, she plans to continue running the New York City Marathon. She has recently started triathlon training as well.

5. Join a supportive running community.

Running with a group can provide more than social connection; it can improve training, boost motivation, and support mental health.

For beginners or those returning to running, joining a local, non-competitive group is a helpful step, says 72-year-old Robert Moore from New York City. Moore began running with the New York Road Runners at age 65 and has since completed various races, including 5Ks, half marathons, and six NYC Marathons in a row since 2017.

6. Prioritize hydration and good nutrition.

As people get older, the natural sensation of thirst often fades, which means older runners need to stay vigilant about staying hydrated. Lack of hydration can lead to joint pain, reduce muscle oxygen, and strain the heart.

Experts recommend a simple guideline: drink half your body weight in ounces of water daily, not counting fluids during exercise.

One of the tips for older runners from East Flatbush runner Leroy, who’s training for the New York City Marathon, is to stay hydrated, which includes reaching for coconut water. Reflecting on his running passion, he says, “I didn’t want to sit around with the retirees.” Leroy plans to keep running as long as possible, adding, “There’s no age limit on running.”

7. Make stretching a priority.

Running coaches now recommend dynamic stretching, which includes active movements to warm up muscles and joints, instead of traditional static stretches. While warming up may not be the most enjoyable part of a runner’s routine, it is essential for maintaining flexibility and reducing pain and inflammation. The calves, quads, hamstrings, and glutes are key areas to focus on during a warm-up.

For those short on time, Dr. Jeffrey Newman, a retired triathlete and medical director at Delray Medical Center in Florida, advises that a quick 10-minute walk before running can be beneficial. Stretching after a run is also important, as it can aid in faster recovery.

8. Incorporate cross-training.

As people age, strength and resistance training becomes vital because muscle mass and tone naturally decrease. “The more muscle we have, the longer we can run,” explains Julie Pollard, a gerontologist and exercise physiologist at Ageless Fitness in Santa Barbara, California.

Experts suggest incorporating cross-training on days off to stay fit while resting from running. Low-impact activities like cycling, swimming, or yoga can help protect joints from the stress of running while keeping the body active.

9. Pay attention to any pain.

While younger athletes might push through pain, experts warn that this approach can be especially risky for runners over 50. They advise taking a few days off to allow aches and pains to heal, as ignoring discomfort can worsen inflammation and extend recovery time.

Runners may hesitate to hit the pavement for a lack of motivation or physical discomfort. However, paying attention to the body’s signals is essential instead of giving in to laziness. Taking even a day off to address pain can help prevent a longer period of injury-related downtime.

10. Practice positive self-talk.

A positive mindset can greatly enhance the running experience for older athletes. Brown recommends that runners focus on the parts of their bodies that feel good, especially when they experience discomfort, as many minor aches are usually temporary. After finishing a run, it’s essential to celebrate the accomplishment and make the most of the day.

Maura Shoop, 56, a coach for Stride Fitness in Nashville, Tennessee, also suggests avoiding the “older” runner label. Instead, running with others at similar paces can shift the focus away from age and create a more enjoyable and inclusive environment.

Here are some more tips for older runners from an athlete coach, Ben Parkes: