We start with a listener question on the type of terrain to train on when preparing for a flat marathon. Then, we dive into the main topic: how to start running at 40, 50, and beyond.

Discussion points:

Benefits of starting running as a master’s athlete (4:20)
Why it may feel harder to start running at age 40 or older (7:15)
Step one of how to start running at 40 and beyond (11:00)
Reducing injury risk when you start running (15:30)
How to use run-walk intervals (17:50)
Why you should be strength training after age 40 (19:53)
Protein for masters athletes (25:12)
Recovery for new runners over 40 (26:20)
Uphill strides to preserve VO2max (28:32)
Plyometrics for runners over 40 (31:01)

If you enjoyed this episode, you may like:

- Episode 25: Running during Perimenopause and Post-Menopause

- Episode 26: Training Recommendations for Older Runners

Further resources:

Dynamic warm-up: https://www.runtothefinish.com/dynamic-stretching-warm-up-running/

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Tips to start running over age 50: https://lauranorrisrunning.com/start-running-at-50/

Tips for running after 60: https://www.runtothefinish.com/running-after-60/

References:

PMID: 22313809

PMID: 30848809

45: How to Start Running at 40 (and Beyond)