Running Over 40: How to Stay Injury-Free and Feeling Fresh
Running over 40 can be one of the most rewarding ways to stay active and clear your mind. But it also brings a few extra considerations: joint stiffness, slower recovery, and those pesky post-run aches that weren’t as noticeable in your 20s. The good news? With a smart recovery routine and a little targeted self-care, mature runners can stay in peak form well into their 50s and beyond.
Here’s how to run smarter, feel stronger, and recover faster.
Consult your Doctor
If you haven't exercised in a while, have a medical condition, or are new to running, it's wise to consult your doctor or GP before starting. They can offer you personalised advice to ensure your safety and may even suggest an exercise stress test to check your heart's readiness for more vigorous activity.
Invest in Quality Gear
Running doesn’t require a lot of equipment, but a quality pair of running shoes can make a big difference. Choose shoes with the right support and cushioning for your gait. If you're unsure, get professionally fitted at a running or sports shop. You might also want supportive tights or moisture-wicking clothing. These are clothes designed to pull moisture away from the body, allowing it to evaporate, and preventing you from overheating. Technology like a smart watch or signing up to a reputable fitness app to track your progress may also come in handy.
Care for Your Feet
Look after those new shoes and your feet with Nuasan Active Foot Care spray. Foot health becomes increasingly important with age, especially for runners. Hard skin, fungal issues, and odour are common problems - and sweaty running shoes don’t help. Nuasan Active Foot Care spray offers natural protection with antibacterial and antifungal ingredients like tea tree, thymol, and menthol. It cools feet instantly, freshens up shoes, eliminates odour, and even helps prevent conditions like athlete’s foot and nail fungus.
Use it daily on feet or spray it directly into shoes and socks after a run to keep your feet and shoes fresh and fungus-free.
Start Slowly and Build Gradually
Set small, achievable goals. For beginners, try running two to three times per week for 10–20 minutes. Consider a run/walk routine to gradually build endurance. Start each session with a warm-up walk or slow jog and always cool down and stretch afterwards to aid recovery and reduce injury risk. Check out the best stretches for new runners here.
Supplement with Strength Training
Simple strength training exercises, even without equipment, can improve your running and prevent injury. Moves like squats, lunges, and push-ups help build stability, while core exercises like planks or bridges improve efficiency and reduce strain on your joints.
Give Your Body a Break
Believe it or not, one of the best ways to make gains when exercising is to schedule rest days. Recovery is an essential part of training, and your body needs more time to recover as you age. Incorporate rest days into your routine, with lower-impact activities like swimming, yoga, or simply walking.
Our Nuasan Active CBD Gel can make a real difference to your recovery routine. Packed with high-strength 500MG CBD, this fast-absorbing gel targets sore spots with a soothing blend of chili, hemp oil, and plant extracts. It helps reduce inflammation, eases joint stiffness, and promotes faster recovery so you can keep up with your running routine.
Pro tip: Massage the gel into your calves, knees, and hamstrings post-run to reduce tightness and support better circulation.
Cut Out Comparisons
It's tempting to compare your current self to younger days or to other runners. But your body changes with time, and so does your performance. Embrace your own pace and progress. Research shows that many older adults can still hit impressive goals and enjoy running through regular, smart training.
Numerous studies have shown that regular runners tend to live longer than those who lead sedentary lifestyles. Even short, easy runs a few times a week can lead to major health benefits. In fact, research suggests that just 5 to 10 minutes of slow running can significantly lower your risk of death from all causes, especially heart disease.
But the perks go beyond just longevity and disease prevention. Running can lift your mood, support your mental health, and help with weight management - even if you're just starting out.
Running over 40 can be your most fulfilling fitness chapter yet. With a smart routine, the right products, and a bit of mindful care, you’ll not only keep up your pace - you’ll feel better doing it.
Explore Nuasan Active CBD Gel, Nuasan Active Foot Care and more great products here to support your running journey naturally.