Running After 50: Stronger, Smarter, (and Faster) Than Ever

Turning 50 (or 60, or 70) is no longer a signal to hang up your trainers. It’s the green light to run better than you ever have. At Save Our Soles, we’ve seen hundreds of masters runners smash PBs and silence the ‘you’re too old’ myth. With the right tweaks, running after 50 builds bone density, sharpens cognition, and keeps joints supple. Here’s how to make every decade your fastest yet.

Why Your Best Running Years Can Still Be Ahead

Experience is the ultimate coach. Runners over 50 tend to train more sensibly, they warm up properly, respect easy days, and rarely chase Strava segments that leave them hobbling. The result? Fewer niggles and more consistent, enjoyable miles.

Five Golden Rules for Masters Running

Strength First: Two short strength sessions weekly (squats, deadlifts, calf raises) preserve muscle mass and protect tendons.
Recovery Is Training: Sleep 8+ hours, walk the day after hard efforts, and book monthly podiatry check-ups. Collagen peptides + vitamin C taken 60 minutes pre-run boost tendon resilience.
Shoe Science: Carbon-plated racers aren’t just for elites. Older runners gain the biggest efficiency boost. Pair with 8–10 mm drop shoes to ease load on ageing Achilles and knees.
Run Less, Run Better: Swap volume for quality. One speed session, one long run, and two easy runs weekly will deliver.
Foot-Specific Care: Thinning fat pads and stiffer arches are normal after 50. Custom orthotics with shock-absorbing poron layers restore cushioning nature removes. We see clients drop 2–3 minutes off 10K times just from better foot support.

Your 5-Minute Over-50 Foot Check (Do This Tonight)

It’s important for runners of all ages to take care of their feet, but this only gets more true as you age, and your recovery ability slows down. Here’s a few things you should do regularly as a runner over 50 to keep your feet as spritely as your spirit.

Roll each foot over a tennis ball or frozen water bottle for 60 seconds – note any tender spots.
Stand and rise onto your toes 10 times – if it’s hard on one side, that calf and Achilles need more love.
Check your big toenails – if they’re thick or dark, trim carefully and keep them short to avoid trouble later.

Do this once a week and you’ll catch almost every common issue before it becomes a problem. Small habits now = many more happy running years ahead.

Keep enjoying every step. The best is still to come.