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Thirty-five might still feel young, but in the world of running, it marks an important milestone—you’ve officially become a masters runner! While it sounds like a fancy title, it simply reflects that your body is beginning to change in ways that affect how you train, recover, and stay injury-free. But don’t worry—this isn’t about slowing down. With smarter strategies, you can stay fast, fit, and injury-free for decades. Whether you’re male or female, understanding the nuances of how your body evolves is key to making the most out of every mile. Here’s what you need to know.
Your Gait is Changing—Time to Adjust
One of the most noticeable shifts for masters runners is a change in gait mechanics. As we age, stride length shortens, ankle power declines, and ground reaction forces decrease. In older runners, studies have shown an increase in knee flexion at initial contact, higher vertical loading rates, and reduced muscle elasticity. Without intervention, these changes can increase your risk of injuries such as shin splints, Achilles tendinopathy, and calf strains.
What to Do:
For Everyone: Incorporate strength training targeting the hips, calves, and core to counteract muscle loss and maintain running efficiency.
Men: Since tendon stiffness declines with age, add calf-strengthening exercises and plyometrics to improve muscle-tendon elasticity.
Women: Women, especially postmenopausal, should focus on plyometric drills and explosive power work to preserve stride length and power.
Bone Health: Strength Training and Nutrition Are Critical
Bone health is a significant concern for masters runners. After 35, bone density begins to decline, with postmenopausal women experiencing accelerated loss due to decreased estrogen levels. While men experience slower bone loss, testosterone declines can still affect bone strength over time.
What to Do:
For Women: Since estrogen plays a key role in bone density, women should prioritize high-impact exercises, such as hill running and plyometrics, to stimulate bone remodeling. Ensure adequate calcium and vitamin D intake, and consider consulting a healthcare provider about your diet or to discuss if hormone therapy is something you would benefit from.
For Men: Although men have a lower risk of osteoporosis, maintaining bone strength through heavy resistance training and adequate protein intake (1.2–2.0 grams per kilogram of body weight) is essential.
For Everyone: Regular strength training, focusing on compound movements like squats and lunges, helps maintain bone density and reduces injury risk.
Recovery: Respect the Process
Gone are the days when you could run five or six days a week without issue. As we age, recovery becomes slower, and ignoring it can lead to overuse injuries. Research shows that masters runners who run more than 30 miles per week without adequate rest are at a higher risk of injury.
What to Do:
For Everyone: Focus on quality over quantity by incorporating more varied workouts, such as tempo runs, intervals, and hill repeats. Take at least one or two full rest days per week, and avoid back-to-back high-intensity sessions.
Men: Since male runners tend to suffer more soft-tissue injuries (Achilles, calf, hamstring), proper warm-ups and flexibility exercises are crucial.
Women: With a higher prevalence of bone stress injuries, female runners should build in cross-training days, such as cycling or yoga, to reduce impact and aid recovery.
Fuel Smarter: Avoid Energy Deficits
Maintaining energy balance is critical for all masters runners. Low Energy Availability (LEA)—failing to consume enough calories to meet both training and daily needs—can lead to fatigue, bone loss, and hormonal imbalances. Female runners, especially those over 50, are more prone to LEA, but male runners can also experience its effects.
What to Do:
For Women: Pay close attention to energy intake and ensure you’re getting enough protein, calcium, and vitamin D to support bone health. Women should aim for about 1.6–2.0 grams of protein per kilogram of body weight.
For Men: Since maintaining muscle mass is a priority, men should consume adequate protein post-run and throughout the day to aid recovery and muscle repair.
For Everyone: Don’t skip meals or under-fuel during heavy training weeks. Consider working with a nutritionist to optimize your diet for both performance and health.
Train Smarter, Not Harder
Becoming a masters runner isn’t about slowing down—it’s about evolving. With the right approach to strength training, recovery, and nutrition, you can continue to improve your running game well into your 50s, 60s, and beyond. Men and women face unique challenges, but by understanding these changes and making smart adjustments, you’ll set yourself up for many more strong, enjoyable miles ahead.
So, whether you’re aiming for a new PR or just looking to keep running injury-free, embrace the changes, adapt, and keep going—because turning 35 might just be the start of your best running years yet!
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Citations
McKean KA, Manson NA, Stanish WD. Musculoskeletal injury in the masters runners. Clin J Sport Med. 2006 Mar;16(2):149-54. doi: 10.1097/00042752-200603000-00011. PMID: 16603885.
Loudon J, Parkerson-Mitchell A. Training Habits and Injury Rate in Masters Female Runners. Int J Sports Phys Ther. 2022 Apr 1;17(3):501-507. doi: 10.26603/001c.32374. PMID: 35391857; PMCID: PMC8975576.
Raiser SN, Schroeder AN, Lawley RJ, Tenforde AS. Bone health and the masters runner. PM R. 2024 Apr;16(4):363-373. doi: 10.1002/pmrj.13175. Epub 2024 Mar 27. PMID: 38532664.
Piacentini MF, De Ioannon G, Comotto S, Spedicato A, Vernillo G, La Torre A. Concurrent strength and endurance training effects on running economy in master endurance runners. J Strength Cond Res. 2013 Aug;27(8):2295-303. doi: 10.1519/JSC.0b013e3182794485. PMID: 23207882.
Fukuchi RK, Stefanyshyn DJ, Stirling L, Duarte M, Ferber R. Flexibility, muscle strength and running biomechanical adaptations in older runners. Clin Biomech (Bristol). 2014 Mar;29(3):304-10. doi: 10.1016/j.clinbiomech.2013.12.007. Epub 2013 Dec 14. PMID: 24380685.
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