Guide to Injury Prevention for Master Runners

Are you a runner over 40? Then you are considered a Master Runner. Before you get too defensive, it’s important to know that Master Runners rock. There was a 170% increase in NYC Marathon finishers over 40 from 1980-2000, and Master Runners are seeing faster finishing times on average year after year.

However, there are still important considerations when it comes to being a Master Runner and avoiding injury. Unfortunately, while your running performance may still be excellent, your risk of injury does increase.

Read this guide to learn all about what happens to your body when you are a Master Runner, common injuries, and how to stay strong.

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Optimal Running Dose for Master Runners

The recommended running dose for Master Runners is 75 minutes of vigorous intensity or 150 minutes of moderate activity per week. However, going above that recommended limit is safe to do so. While it will likely not substantially improve cardiovascular health, it also is not likely to cause harm. Master runners need to be careful to avoid injury.

Changes that Occur in Master Runners

While you may still feel great as a Master Runner, there are changes that occur in your body that you cannot avoid, including cardiovascular changes and biomechanical factors. They include:

  • Decreased max heart rate

  • Decreased vertical oscillation of center of mass

  • Decreased calf muscle volume

  • Decreased tendon stiffness

  • Decreased ankle power and propulsive force

  • Decreased leg stiffness

  • Decreased knee and ankle excursion

  • Increased risk of achilles tendinopathy and calf strains

  • Increased stride frequency

  • Decreased step length

All of these factors mean it’s important to run and train with increased caution and awareness. You may need to change your training or running regime. Meeting with a physical therapist that specializes in runners may help you understand how to adjust your running form to accommodate to these factors. Working with a specialist can help Master Runners avoid injury.

How to Maintain and Improve Running Performance

Unfortunately, as described above, the natural aging process will likely impact your running performance. However, there are a variety of ways you can continue to strengthen your body and maintain your current running performance, whether you’re running marathons or just through the neighborhood.

To keep running strong, you can absolutely maintain your running volume as a Master Runner. Unless you are starting to feel extra fatigued or have an injury coming on, you can maintain your running volume. Of course, if it feels more difficult, listen to your body and adjust as needed. This can help Master Runners avoid injury.

Introducing shorter and faster intervals can help strengthen your body and improve cardiovascular health.

If you do not already have a cross-training regime, it’s time to introduce one. Intense cross-training will keep muscles strong and help reduce your risk of injury. Working with a trainer can help you create a personalized training plan for your goals.

In addition to cross training, it’s a good idea to introduce heavy strength training focused on plantarflexor musculature. The plantarflexor muscles are in your lower leg and help you flex your ankle, and are more likely to be injured in Master Runners.

Plyometric exercises are also a helpful addition to your training routine.

Common Running-Related Injuries in Master Runners

Master Runners are typically more injury prone because of the weakened musculature mentioned above. Generally , older runners see more muscular and tendinous injuries (hamstrings, plantarflexors, and achilles). Younger runners, on the other hand, see more knee and lower leg injuries, including IT band pain and shin splints.

Achilles tendinopathy and calf strains are two particularly common injuries for Master runners.

How to Recover from Common Master Runner Injuries

If you are an older runner that is overcoming an injury, it’s important to take a slow return to running and take extra care to rehab the injured muscles.

One tip is to prioritize lifting over stretching. For at least 6 months, progress slowly with lifting to provide sufficient training stimulus and time for tendon adaptation.

If you are suffering from achilles tendinopathy, lift slow and heavy. Introduce slow, heavy resistance training and pylometric exercises to strengthen the muscles and reduce the risk of repeat injury.

If you have knee or hip osteoarthritis, load the quads and reduce volume. Introduce more cross training days and quad strengthening days to your routine.

Mix up your routine and include strength training to remain injury-free as a Master Runner.

Master Runners are among some of the best runners in the world. Keep training, listen to your body, and as always, consult a physical therapist if you have questions or concerns.

Jen Davis