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Summary
On episode 651 of 40+ Fitness, Coach Allan hands the mic to co-host Coach Rachel, an RRCA level 1 running coach with 25 years of running experience, to lay out how to build a running program after 40.
Rachel walks through the physical and mental benefits of running, debunks the myth that running wrecks your knees, and lays out a practical run-walk approach, built on the Jeff Galloway method, for anyone starting from zero.
The conversation also covers gear, fueling, safety for early morning or night runs, and how to think about mixing running with strength training and running streaks without overtraining.
Links
- https://40plusfitness.com/media
Key Takeaways
- You do not have to run to be a runner. Walking is a legitimate part of a running program, and studies show the average age of 5k and marathon runners has risen to 40, meaning it is never too late to start.
- Get medical clearance and proper shoes first. A fitting at a running store is the most important piece of equipment you’ll buy, since poor footwear puts stress up the whole kinetic chain: feet, ankles, knees, and hips.
- New runners should start with run-walk intervals, not straight running. A beginner plan might use 15 to 20 minutes of run-walk intervals bookended by 5 to 10 minute walks, 3 days a week, which controls fatigue, speeds recovery, and reduces soreness.
- Running 3 days a week with 2 rest days is enough to build a base. You can add days as you get more comfortable, but consistent rest days, which can be active with hiking or pickleball, are non-negotiable for recovery.
- Fuel lightly before a run and refuel with protein and carbs after. A small snack such as toast with peanut butter about an hour before is enough for shorter runs; goos and electrolyte products are unnecessary for 5k and 10k distances.
- Safety comes down to visibility and awareness. Always run facing traffic, wear bright or reflective clothing and lights for early morning or night runs, and consider a run club for accountability and safety in numbers.
- Order resistance training and running based on that day’s priority. If training for a race, run first while fueled and rested; in the off-season, lift first. If both must happen in one session, do resistance training first and expect a slower run.
- Running streaks are not for everyone and carry real overtraining risk. Rachel maintained a full year-long streak but cautions that pushing through injury, illness, or recovery just to protect a streak becomes an unhealthy obsession rather than a healthy habit.
- Take summer heat and humidity seriously. A high heat index is a legitimate reason to skip or reschedule a run since you will not lose fitness from an extra rest day, and fall’s cooler weather is prime racing season.
Another Episode You May Enjoy
Episode 655 – Optimize your running with Matt Fitzgerald
Episode Notes
Podcast: 40+ Fitness
Episode: 651
Published: 2024-07-16
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): Rachel (co-host), our co host, coach Rachel
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)
