Running in your 40’s - a story of knee pain
Starting running in your (late!) 40s, should be easy right? I’m active, an avid mountain biker in spring, summer and autumn doing long demanding rides and in the winter I ski and snowboard upwards of 40 days a season with splitboarding a ski-touring a big part of my season.
So, without getting into my “why?”, you’d think I was ready to go all in and it would be pretty easy. Think again.
When I got off the sofa that first day and decided to see if I could replicate my mate Simon’s (regular runner and ultramarathon competitor) from Strava it wouldn’t be that hard, it was only about 5k. So, I just got up, put some trainers on and off I went. Did I overdo it, maybe….
I was pleased that I got round in almost the same time but the next day, my legs and particularly my knees were killing me. My wife is a physio and she said to rest a couple of days and take it easy next time. I took her advice, well part of it anyway, I rested for a couple of days then went out to do the same run again and see if I could beat my time. I managed to beat it, yay!!!!....
Next morning, I could hardly walk, the knee pain in particular was really bad, so I heeded my wife’s advice and waited another few days before my net run, then I went out and ran 10k. Same result. I couldn’t understand it but I rested again and this time I listened to more of my wife’s advice, she suggested I do a walk/run combination which seemed stupid to me as my cardio wanted me to run. Clearly my knees didn’t.
I had set my sights on a marathon in June, not an easy one, The Swaledale Marathon, it’s a fell race in the Yorkshire Dales.
Over the 5 months of training I ramped up slowly but my kneed gave me constant pain and it was only about 6 weeks out that I thought I should start some strength exercises but it was too late. I managed to get round the marathon but one of my knees almost gave way and I was pretty sure I needed surgery but when I got back on my feet and saw the doctor, a sports and athletic specialist, guess what he said… “You went too hard too fast and didn’t spend the time you needed ramping up and didn’t do the strength work”
So, my experience with training for a marathon for someone who hasn’t run since their teens might be worth reading.
Start Where You Are, Not Where You Used to Be
One of the biggest challenges for new runners in midlife isn’t physical—it’s mental. Many of us remember the fitness levels we had in earlier life and perhaps the fitness we have from other sports like cycling or skiing and try to jump straight back to that pace or distance. That’s a fast track to soreness, frustration, or injury. You will get sore knees!
Instead, start with realistic expectations. Walking is not a step backward—it’s part of the journey. Begin with walk–run intervals, such as one minute of running followed by two minutes of walking, repeated for 20–30 minutes. Over several weeks, you can gently shift the balance toward more running as your body adapts. There are loads of training plans out there that are specifically for this.
Your Knees Are Talking. Pay Attention
For many people in their 40s, knee discomfort and downright knee pain is one of the biggest concerns when starting to run. The good news? Running itself does not damage healthy knees. In fact, research shows recreational runners often have better knee health than non-runners.
But that doesn’t mean you can ignore what your knees are telling you.
Pay attention to:
- Sharp or worsening pain
- Pain that lingers for days
- Swelling or stiffness
- Discomfort that changes your gait
These are signals to slow down, rest, or cross-train. Mild, short-lived soreness is normal when you’re building new strength, but persistent or sharp pain is your body asking for a gentler approach.
Strength Comes First
Running is only one part of being a runner. If you’re starting in your 40s, strength training becomes even more important, especially for your knees. Weak glutes, hips, and quads can place extra strain on the knee joint.
Incorporate simple strength moves twice a week:
- Bodyweight squats
- Step-ups
- Glute bridges
- Side-lying leg raises
- Calf raises
These help stabilize the joints, support your stride, and reduce the risk of knee pain. Check out this strength training plan for runners
Choose the Right Gear
A supportive shoe. one that fits your foot shape and running style, makes a huge difference. Visit a specialist running shop for a proper fitting if you can. Lightweight knee sleeves or compression can also offer comfort as you ease into longer or more frequent runs. You might even consider going to a specialist and getting gait analysis done, I was doing it all wrong which was worsening my problems, I was advised to get a specific shoe which really helped.
Progress Slowly. Slower Than You Think
A useful guideline is the 10% rule: increase your weekly running time or distance by no more than 10% per week. Many people benefit from progressing even slower.
Remember, consistency matters more than speed or mileage. Two or three comfortable runs each week will carry you farther than one painful, over-ambitious effort.
RUN SLOWLY!
There is a reason that is in capital letters, it’s because it is one of the most important things, progress is slow and steady if you take care of yourself but it will mean less injuries (I didn’t even write about those!). You will thank yourself when you are doing those longer runs or even if you are signing up to a race or a long run. Being injury free will help you massively. Standing on the start line with your legs tapes up wondering how long they are going to last isn’t a fun thing!
Take care of your feet
One thing is for sure, your feet need to get used to this new thing too so take care of them. You WILL get blisters and your toenails might fall off! Give yourself the best chance of keeping those important things at the end of your legs in good condition. Taping your feet with a toe tape can help the toenail situation and will also keep blisters at bay and an Atacama Shoe Dryer will make sure your shoes are nice and dry and ready for your next run during those wet winter months, by the way, wet shoes are one of the biggest cause of blisters, athletes foot and that horrible smell you weren’t sure about the origin of…
Enjoy it
Running in your 40s isn’t about being the fastest, it’s about building energy, confidence, and resilience. Celebrate small wins: your first 10-minute continuous run, your first parkrun, the moment running feels like a habit rather than a challenge.
Take it slow. Listen to your knees. Be patient with your body. And enjoy discovering what it can do, right now, in this chapter of your life.
