Running in Your 40s: Stronger, Smarter, and Just Getting Started

When I first started running, I didn’t know what I was doing. I didn’t grow up athletic. I wasn’t sure I belonged. But I kept going—slowly, walk breaks and all—and years later, I found myself finishing a 50K trail race in my 40s. Not because I’m a “natural runner.” Because I learned to run on my terms.

If you’re in your 40s and wondering whether it’s too late to start running—or to start again—this post is for you. Spoiler: You’re not behind. You’re exactly on time.

Why Your 40s Are the Perfect Time to Run

Your 40s can feel like a paradox. You’re juggling a lot—career, family, aging parents, mental load—but you’ve also gained something powerful: clarity. You’re less concerned about impressing others and more interested in what feels good and meaningful. That’s the perfect mindset for building a running habit that sticks. I don't care if I come in last place. That's not what matters. I'm doing it, and that's pretty damn good for a 40+ year old!

When I wrote about how slow runners deserve the loudest cheers, I meant it. And for many women in their 40s, speed isn’t the goal—consistency, self-respect, and freedom are. And those are way more sustainable. 

What Changes When You Run in Your 40s (and What Doesn’t)

Let’s get real about what to expect.  

1. Recovery takes more intention

You may find you’re more sore than you used to be, or need an extra day between runs. That’s not weakness—it’s wisdom. I've found that some gentle stretching goes a long way to help with recovery. Oh and Epson salt baths - they're a great for some kid-free time too! 

2. Hormones might be shifting

Perimenopause can bring sleep disruptions, energy dips, or hot flashes. These can make your running feel different from one week to the next. Flexibility becomes your superpower. You don’t have to be rigid to be committed. I've especially been struggling with night time hot flashes - not fun, and can really play a number on my sleep. I have to admit I haven't quite found the way to handle them yet...what I can do is adapt the intensity of my runs. On low energy days I will go slower on my runs or take routes that I know are less challenging than others.

3. You’re emotionally stronger than ever

You’ve been through things. You’ve built a career, a family, or a life full of responsibility. Running in your 40s isn’t about proving anything—it’s about reclaiming space for yourself.  That's probably the thing I enjoy the most about running. I know myself more - I know what kind of runner I want to be: the kind who can challenge herself while respecting the limits of my body. It's not about performance anymore. It's not about appearances either. It's become about challenging myself to do a little better every time. 

How to Start (or Restart) Running in Your 40s—Without Burning Out

When I work with beginner runners, especially women in midlife, the same concerns come up: “Am I too old?” “What if I’m last?” “What if I can’t finish a run?”

I get it—I’ve had all those thoughts too. But here’s how we move past them:

Start small and feel proud, not punished

You don’t need to run a 5K to be a runner. In my free guide on what beginner runners need to know, I talk about how walk breaks are not just okay—they’re smart. Start with intervals like 1-minute run, 1-minute walk. Focus on consistency over distance.

Warm up and cool down like it matters (because it does)

A 5-minute dynamic warm-up and 5-minute post-run walk can save you from unnecessary soreness and fatigue. Your 40s body needs prep time—and that’s a good thing. It gives you a moment to arrive in your run. Personally, if I only have time for one of the two I will always choose the cool down - and my body usually thanks me for doing so.

Fuel and hydrate smarter

You may need to tweak what you eat or drink before and after runs. I sometimes crave toast with butter or fruit post-run—your body tells you what it needs. Listening to it is part of the journey. (See my new runner nutrition guide for more.) 

Respect recovery as part of the plan

Rest days aren’t “lazy.” They’re when your body gets stronger. Incorporate active recovery: walks, yoga, stretching, or nothing at all. Your progress depends on how well you rest—not just how hard you train. Here Friday's are recovery days - they're perfectly timed to get me primed for my Saturday long-run.

The Mindset Shifts That Set You Free

Running in your 40s isn’t about hustling. It’s about reclaiming joy, time, and agency.

Ditch the “shoulds”

You don’t need to be fast. You don’t need to compete. You just need to show up. Even once a week. Even slowly. Even imperfectly. 

Comparison is a trap—especially on social media

Celebrate the run you did, not the one you think you should’ve done. You’re not running to impress anyone—you’re running to feel more like you.

Make it feel good

Find your favorite playlist. Wear the shorts. Run on trails if that soothes you, or stick to sidewalks if that feels safer. There’s no one “right” way. 

You Deserve to Feel Strong and Proud in This Season

Whether you’re running your first 2K or your first trail race, running in your 40s is a celebration of everything you’ve already overcome—and a reminder that there’s still so much to look forward to.

One of my favorite things about coaching beginner women runners is seeing that shift—that moment when they realize: “I can do this. I AM doing this.”

You don’t have to do it alone. That’s why I created resources like the Beginner Runner’s Glossary—so you never feel lost in jargon—and why I built the “Dream, Plan, Run” framework to help women build real momentum.

Ready to Begin? Let’s Run This Decade Together

You’re not behind. You’re right on time. The runner you are today—yes, in your 40s—is capable, worthy, and already winning. Not because of the distance. But because you showed up.

 Ready to take the first step?

Grab my free beginner guide to learn what every new runner needs to know—without the intimidation.

You’ve got this. I believe in you.