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Longevity in Running: Lessons from 20+ Years on the Road

I’m well into my third decade as a competitive runner, and I’ve experienced the ups, downs, and adaptations that come with long-term commitment to the sport. Looking back on over 20 years of high-mileage running, I’ve learned many valuable lessons, and despite the wear and tear on my body, I’m not planning on hanging up my running shoes anytime soon.

However, I can say with certainty that ‘adaptability’ has been at the heart of why I’ve been able to keep going for so long.

Earlier in my running career, in my early 20s, I was a machine. I could churn out 110-mile weeks, pushing myself through three tough sessions and a gruelling long run every week. My body seemed invincible, and I could recover quickly enough to do it for months at a time. I was focused purely pushing myself as hard as I could to become as fast as I could get.

If I attempted to sustain that same training load now, there’s no doubt I’d either burn out or break down. The physical toll would be too much, and the recovery time would be far longer. That’s where my approach had to evolve. As I’ve aged, I’ve learned that maintaining longevity in running means embracing change. For me, it’s meant going through different “versions” of myself as a runner: version 2.0, 3.0, 4.0, and beyond. Each iteration has been a response to the evolving needs of my body and mind and life circumstances.

Adapting for Longevity

Now, at this point in my running journey, my focus has shifted towards longevity. I’m more interested in what I can do today to ensure that I’ll still be running 10, 20, or 30 years from now. And for me, that’s come down to three key areas: recovery, strength training, and mindset.

Recovery is now a top priority. When I was younger, I could get away with pushing my body hard, day after day. These days, I listen to my body a lot more carefully. I prioritize sleep, allow longer between sessions and take more rest days. Things like massage are no longer “nice to haves”; they’re essential parts of my routine.

Strength training has also become a cornerstone of my running routine. While in my 20s I would always just seek out more mileage, and any strength work was an afterthought.

I’ve since learned that maintaining strength is crucial for older runners. As we get older, our bodies naturally lose muscle mass, and this loss can lead to imbalances, poor form, and increased injury risk. My S&C has become as consistent in my routine as any of the running elements. The difference it has made in how I feel when I run—and how I recover after—is significant.

Finally, mindset has played a huge role in my ability to stay motivated and sharp as a runner. Over time, I’ve realized that running isn’t just a physical challenge; it’s a mental one too. I’ve become much more grateful for the position I’m in, of still being able to run far and fast. I work hard on improving mindset via books, routines, coaching, and via the support networks around me.

Enjoying Running More Than Ever

The most surprising result of these adaptations? I’m enjoying my running as much as I ever have. I’m still able to race competitively, and I’ve found a deep sense of satisfaction in the challenge of staying strong and keeping up with younger runners. Longevity has become my biggest goal. I want to keep running for as long as possible—hopefully well into my 60s, 70s, 80s, and beyond.

This focus on longevity is exactly why I’ve created the Run Strong, Live Long 5-Day Challenge for runners over 50. In this challenge, I’ll be sharing the same strategies that have helped me and the runners I coach to continue thriving, no matter how old they are or how long they’ve been running. Whether it’s recovery, strength training, or mindset, I want to help runners understand that growing older doesn’t mean slowing down—it just requires a different approach.

Join the Challenge

If you’re a runner over 50 and want to keep running strong, injury-free, and motivated, I’d love for you to join me on this journey. The Run Strong, Live Long 5-Day Challenge starts on Monday, October 21st, and it’s completely free to join. Over the course of five days, I’ll walk you through the strategies that can help you stay fit, healthy, and mentally sharp, no matter your age.

You don’t have to let age slow you down. You just need the right tools and strategies to keep thriving. Let’s run strong and live long together. Sign up HEREhttps://mbrb.kartra.com/page/over-50-marathon-challenge