Faster as a Master?
As you enter the hinterland of “masters running” it’s easy to believe that your best years are behind you. But I’ve learnt from my own racing and the many successful masters athletes I coach: running well as a master is not only possible, it can be your strongest chapter yet. With the right mindset, strategy, and training approach, age can bring wisdom, resilience, and even new speed to your running.
Embrace adaptation, not decline
You cannot train like you did as a younger athlete, physiological and biological changes mean you will need to adapt, and those adaptations might not look the same for everyone.
Some of the athletes I coach have slower recovery times, so I limit them to just one hard training session per week. Instead of adding another tough workout, their second structured session focuses on a few short, full-speed sprints (on flat ground or hills). These sprints help build and maintain speed, strength, and power without the need for lengthy recovery, making them perfect for a Thursday or Friday workout that won't make the weekend long run miserable. If there’s one thing I’ve learned as a coach, it's that enjoying the process is crucial.
The power of experience
One of the biggest advantages that comes with being a masters runner is your depth of experience. You've spent years logging miles, learning what works for your body, and mastering the mental aspects of endurance. This pays dividends particularly in ultra running where older runners tend to move rapidly up the field in the later miles as their younger competitors fade. As someone who apparently looks younger than I am I’m often tempted to shout “I’m 42!” as I pass younger men with 10km to go. But so far I’ve restrained myself.
Prioritise nutrition and recovery
If there’s one thing masters runners should prioritise, it’s recovery. While the 20-somethings might bounce back quickly from a hard workout older bodies take longer, and we know that the recovery period is when adaptations happen. So if you need more time to repair and rebuild, respecting that is important.
This might mean slowing your recovery runs right down, it might mean occasionally swapping out a run for a bike ride or swim. It definitely means paying attention to the basics, like sleep and nutrition.
What does that mean? It means a generally healthy diet rich in whole foods, fruit and veggies with sufficient protein and carbohydrate. Whilst there are differing opinions on amount and timing of protein intake, I advise following Renee McGregor’s guidance in More Fuel You: 25-40g quality protein 3-5 times a day. My go-to post-run shake between meals is: 25g soy protein isolate, a banana, a dash of oat/almond milk and a few chunks of frozen mango. A quick, no blend version is: unflavoured soy protein isolate with maple syrup and salt (plus a slice of malt loaf, a banana or a cereal bar).
Timing post workout is really important. Aim to start your nutritional recovery within 15-30 minutes.
Strength and mobility
Aging will lead to a decrease in muscle mass if you don’t work to keep it. Strength training is one of the most powerful ways to maintain muscle mass, and so are hill sprints.
Focus on compound movements like squats, lunges, and deadlifts. Core, balance and mobility can be combined to save time and keep the exercises relevant.
Train smart, not hard
Masters runners thrive when they train intelligently. Gone are the days of running every workout hard or feeling like you need to prove something on every run. Instead, train smart by following a structured plan that emphasises balance between hard efforts and easy days (these can be very easy).
Think of your easy run days as your “me time”. A chance to relax and maybe even find a flow state. Don’t over-focus on pace (either thinking you are too slow or too fast), learn to run by feel (or compromise if you run with others!). My easy running pace has dropped considerably, in part because I run on winding, undulating trails, but my race pace over 10k is still pretty much the same. In short, don’t sweat the easy.
If you are doing hard workouts pay attention to the volume and intensity. Make sure it is usually something you can recover from in a day or two. Every so often go to the well with a really tough workout then take a few extra easy days to soak up the adaptations (you might hear this referred to as “super compensation”).
Just doing what you’ve always done is unlikely to be successful in the long run. Get smart!
Mindset: focus on the joy of running
When you’re a masters runner, mindset is everything. Rather than chasing a PB in every race or comparing yourself to your younger self, shift your focus to what brings you joy about running. This might be the peaceful solitude of long trail runs, the camaraderie of running with friends, or the simple pleasure of hearing your feet rhythmically tapping the ground.
That doesn’t mean your PB days are over. Many of the athletes I coach are still getting faster into their 40s and 50s. But you need to pick your battles! Focus on the races you want to excel in and use the others for training/fun. Set realistic expectations for training races. Choosing a few “A” races allows you to focus all your resources on those and do just as well as you might have done a decade ago.
I used this approach to qualify for an elite place at UTMB 2025 at 42. For most of my races this year I let my ego take a lie-in, but when it mattered I went all in.
The mental side of running is just as important as the physical. Cultivating a positive mindset, setting realistic goals, and staying present in the moment can transform your running experience, making (almost) every mile enjoyable, regardless of pace or distance.
Set realistic, challenging goals
One of the best parts of being a masters runner is that your goals evolve with you. Maybe it’s no longer about setting PBs, instead you might find yourself aiming to tackle new distances, improve your technique, or simply enjoy running for what it brings to your life. There’s also the new joy of the age group podiums!
Challenge yourself, but also allow your goals to reflect your current fitness, lifestyle, and priorities. Whether it’s running your first ultramarathon, completing a marathon at 60, or simply staying injury-free, having goals keeps you motivated and focused.
Conclusion: keep moving forward
Running well as a masters runner is about embracing where you are and playing to your strengths. Age is not a barrier; it’s a new frontier. With experience, consistency, and smart training, there’s no reason you can’t continue to improve and enjoy running well into forever.
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