The 40+ Runner's Blueprint: Training, Strategy, & Mindset with “Coach of the Year” Michael McGrane

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Mar 20, 2025

Michael McGrane, the head cross country coach at Norwich University with over 40 years in running, shares his insights for runners over 40. He discusses how aging impacts physical and mental performance, highlighting strategies to maintain health and strength. McGrane emphasizes the importance of personalized training approaches and adapting nutrition as we age. He also explores the benefits of strength training and hill work, urging older athletes to embrace challenges and keep their passion for running alive for lifelong engagement.

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ANECDOTE

Late Bloomer

Michael McGrane started running competitively later in high school, discovering his talent as a sophomore.
He tried various sports before realizing running was his strength, a common way many runners find their passion.

INSIGHT

Training in Early Masters

Early masters runners (40-45) can train similarly to 25-year-olds, but supporting their bodies is key.
Prioritize sleep, fuel, and potential use of super shoes for enhanced recovery.

ANECDOTE

Lifestyle Impact

Michael McGrane gained 30 pounds after changing jobs due to altered lifestyle and diet.
A wake-up call led him to change his eating habits and regain fitness in six months.

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Running gets harder as we get older. Being a master's runner makes it harder to focus on health, speed, and improvement.

But with a sound approach, we can thrive in our 40's, 50's, and beyond.

Joining us is Coach Michael McGrane, who has been in the running industry for more than 40 years. Currently the head coach of the Norwich University Cross Country team, he's won "Coach of the Year" awards, holds a 2:30 marathon PR, and is currently training for his 24th Boston Marathon.

We’re going to discuss the physical and psychological changes that have to occur as Master’s runners if we want to stay healthy and keep running well. Michael is pulling insights from his long personal running career, his work as a college cross country and track coach, as well as his prior experience coaching with the Boston Athletics Association.

If you're a runner in their 40's or beyond, get proven training programs that prioritize your health and strength here.

Thank you Previnex!

After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in my personal life, I’m optimizing for longevity. I want to be my healthiest self for as long as possible and I’m excited to partner with Previnex to make that happen.

Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need.

Their new Muscle Health Plus is something I’m now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it’s designed in a way to maximize protein synthesis and the absorption of amino acids.

Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they’re going to do.

They’re now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well.

Previnex offers a 30-day money back guarantee. If you don’t feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you’ll try it!

Use code jason15 for 15% off your first order at Previnex!

Thanks to Ketone-IQ!

Ketone-IQ increases the levels of ketones in your blood – and raised blood ketone levels do increase focus and alertness, which is why I take a shot before every podcast recording and have for almost two years even before their sponsorship. I feel dialed in and quick for these high-stakes conversations.

There’s also promising research – and loads of anecdotal evidence – that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery.

Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today.

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT’s products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.