Running After 40: Why You Can Actually Get FASTER With Age

Starting or continuing to run in your 40s is not just possible, it may be optimal. Research shows that older runners often achieve benefits that rival or exceed those of younger athletes.

The human body retains remarkable adaptability throughout life. Understanding how to work with these capabilities unlocks potential many assume is lost.

Read through each section carefully. The details matter more than the headlines suggest.

The Science of Running Speed

Running speed is determined by two factors: stride length and stride frequency (cadence). Elite runners typically maintain cadences around 183 steps per minute, though optimal cadence varies based on individual biomechanics and pace.

Improving speed requires developing multiple physiological systems. VO2 max, your maximum oxygen uptake, sets the ceiling for aerobic performance. Lactate threshold determines the pace you can sustain without accumulating fatigue. Running economy affects how efficiently you use oxygen at any pace.

These systems respond to different training stimuli. Building speed effectively requires targeting each system appropriately throughout your training cycle.

• VO2 max: Improved through interval training at high intensity
• Lactate threshold: Developed through tempo runs at comfortably hard pace
• Running economy: Enhanced through consistent mileage and form work
• Neuromuscular power: Built through hill sprints and strides

Training Methods That Build Speed

Interval training is the most direct path to improved speed. By running repeated efforts at paces faster than race pace, you create specific adaptations that translate directly to faster running.

Short intervals (200-400 meters) develop leg speed and neuromuscular coordination. These should be run at near-maximum effort with full recovery between repeats. Long intervals (800-1600 meters) build VO2 max and the ability to sustain fast paces.

Tempo runs target your lactate threshold. These continuous efforts at “comfortably hard” pace teach your body to clear lactate more efficiently, allowing you to run faster before fatigue sets in.

• 400m repeats: 8-12 repeats at 5K pace or faster, equal recovery
• 800m repeats: 4-6 repeats at slightly slower than 5K pace
• Tempo run: 20-40 minutes at half marathon to 10K effort
• Fartlek: Unstructured speed play mixing fast and slow segments

Form and Technique for Faster Running

Running form affects how efficiently you convert energy into forward motion. Small improvements in technique can yield significant speed gains without requiring additional fitness.

Focus on running tall with a slight forward lean from the ankles, not the waist. Your foot should land beneath your center of mass, not reaching out ahead. Overstriding creates braking forces that slow you down with every step.

Arm swing affects leg turnover. Keep your elbows at roughly 90 degrees, swinging forward and back rather than across your body. Relaxed shoulders and hands prevent wasted energy.

• Run tall with eyes forward, not watching your feet
• Land with foot beneath your hips, not ahead of them
• Drive elbows back rather than pumping arms forward
• Keep hands and face relaxed, even when working hard
• Practice good form during easy runs so it becomes automatic when racing

Recovery and Speed Development

Speed development happens during recovery, not during the workout. Hard training creates the stimulus for adaptation, but rest allows those adaptations to occur. Most recreational runners underestimate recovery needs.

Sleep is the most powerful recovery tool. Aim for 9-10 hours nightly. Growth hormone, essential for muscle repair and adaptation, releases primarily during deep sleep. Cutting sleep short compromises your training response.

Easy runs between hard sessions promote recovery by increasing blood flow without adding stress. These should feel genuinely easy. If you cannot hold a conversation, you are running too fast for recovery.

• Allow 48-72 hours between high-intensity sessions
• Prioritize sleep over early morning workouts when necessary
• Include at least one full rest day weekly
• Reduce training load during high-stress life periods

Tracking Your Speed Progress

Tracking your progress helps ensure training is working and provides motivation to continue. However, choose the right metrics and avoid obsessing over daily fluctuations.

Time trials at standard distances provide objective fitness measures. A monthly mile or 5K time trial shows whether you are getting faster. Avoid racing these too frequently. Testing fitness requires recovery that takes away from training.

Workout performances tell a more nuanced story. If your 400-meter repeats feel easier at the same pace, or you can complete more at a given pace, fitness is improving even before race times drop.

• Test with time trials every 4-6 weeks, not more frequently
• Compare workout performances to previous weeks
• Track heart rate at standard paces (should decrease as fitness improves)
• Note perceived effort during benchmark workouts

How to Apply This

Taking action on what you have learned requires a practical approach. Here are concrete steps for implementation.

This Week

• Assess your current situation and identify one specific area to address
• Schedule three specific times for action in your calendar
• Gather any resources or equipment you need
• Tell someone about your plan for accountability

This Month

• Establish a consistent routine you can maintain
• Track your completion rate and results
• Make adjustments based on what you learn
• Add complexity only after basics are solid

Ongoing

• Review progress monthly and set new goals
• Continue learning and refining your approach
• Connect with others working toward similar goals
• Maintain consistency through life changes and challenges

Frequently Asked Questions