top of page

Running and Aging: How to Adjust Your Routine as You Get Older

Running can be hard on the body, particularly as we get older, so how can we adjust to accommodate our bodies as we age?

As you age adapt your routine slowly, listen to your body and start strength training. You should choose the right shoes and run on soft surfaces. These tips will allow you to continue enjoying the benefits of running while minimising the risk of injury while you age.

Old runner

Let’s take a look at how to adjust your running routine as you age to ensure that you can continue to enjoy the many benefits of this exercise while minimizing the risk of injury.

Understanding the Changes that Occur with Age

Before we look at how to adjust your running routine, it is important to understand the changes that happen in the body as we age. Firstly, our bones become less dense, and our joints become stiffer. Our muscles also lose mass and strength, and our balance and coordination may worsen.

Tips for Adjusting Your Running Routine

Even though our body changes as we age, the good news is that with a few adjustments, you can continue to put that marathon on your bucket list for many years to come.

Adjust Slowly

Adjusting your routine slowly is one of the most important things to as you age. This means gradually adapting your routine over time. It is also important to warm up properly before each run and to stretch afterward to prevent injury.

Listen to Your Body

As you get older, it is important to pay attention to any aches or pains that arise during or after a run. It is important to rest and allow your body to recover properly after a workout to avoid injury.

Start Strength Training

Strength training can help improve bone density, muscle mass, and overall strength and balance, all of which can help make running easier and less risky. Be sure to do exercises that target your legs, core, and upper body into your routine.

Consider Cross-Training

Cross-training, such as swimming or cycling, can help you maintain your cardiovascular fitness while reducing the impact on your joints. Consider incorporating one or two cross-training sessions into your weekly routine.

Choose the Right Shoes

As we age, our feet may change shape, and our arches may begin to flatten. It is important to choose shoes that provide proper support and cushioning to reduce the risk of injury.

Be Mindful of Your Running Surface

Running on hard surfaces, such as concrete, can be hard on the joints. You could consider running on softer surfaces, such as grass or dirt trails, whenever possible to reduce the impact on your joints.

Stay Hydrated

As we age, our bodies struggle to cool down after exercise. This can lead to a higher risk of dehydration. This is why it is extremally important to drink lots of water before, during, and after your runs to stay hydrated.


Running can be hard on the body, particularly as we age. Making a few simple adjustments can allow you to continue enjoying the many benefits of running for years to come.

bottom of page