9 New Ways to Stay Motivated as an Older Runner

The day comes for all of us, no matter how competitive or talented, when our times start to slow down. For some, it’s a day of dread. Years of hard work and PRs over and out? What now?

I always assumed I’d fall into that category. A consummate competitor who measured my running by race results, the drive to improve gave me a raison d’ etre. I logged my long runs, ran speedy ovals around the track (masters are not exempt from track running either!) and pushed through tempo run upon tempo run.

I loved the hard work and the payoff on race day.

As my late 40s approached and I began to recognize that I was on borrowed time, I worked myself even harder. I had a shrinking window of time in which to grab my final PRs and I wasn’t going to let it close without a fight.

And then somewhere along the line, ever so subtly, I mellowed.

This year I turned 50 and after 18 years of running, I KNOW my PRs are in the rearview mirror.

But:

Strangely, I am enjoying my running now more than ever.

How do I Motivate Myself as an Older Runner?

If you’re facing the reality of a slowdown in your near future, don’t despair. You’re best days can still be ahead of you, and you can accept change, while still progressing as a master.

My advice for aging gracefully as a runner:

Change your reason for racing

The PRs will end; it’s just a fact.

But that’s not a good reason to give up racing if it’s something you enjoy. I’ve changed my game when I race.

Now instead of aiming for a certain time on the clock, I set my sights on age group wins. When I toe the line—provided it’s not a huge line like my local Cherry Blossom 10-miler—I take a look around and see who else is there.

You can’t necessarily judge a book by its cover, but you can gauge who might be your age-group competition.

I size up the field and then try to beat any other masters ladies I see. I still satisfy my love for competition, but I’m not after a certain time on the clock. Win/win.

Change your race distance

For years, I chased PRs in the marathon distance, following a marathon training schedule perfectly, even at the cost of not running many shorter races, something I had always loved.

I realized I was missing out.

Now I’ll do the occasional marathon but I refuse to make it my be all, end all.

Instead, try to work hard for good results at shorter races like 10-milers and half marathons but take the marathon training very relaxed.

I’ve excelled at the shorter distances and enjoyed my marathon racing so much more than before.

Change your type of racing

If you haven’t tried a cross-country race yet, you’re missing out.

They are such a fun way to test yourself. The same goes for trail racing or a tough mudder.

Neither has to be long (in fact cross-country rarely is) but they require fitness and strength and deliver a big dose of variety you never see in road racing.

Try one or the other. You might be surprised how much you enjoy getting dirty.

Change your speed work approach

I used to faithfully perform speed work two to three times per week.

One day was spent on the track (we have a fantastic masters guide for track running) and another one or two was spent at tempo or race pace.

Today, my speed work is much less focused. I do one day each week but don’t even look at my watch or try to hit a particular number.

I let my body dictate what the right pace is for me on a given day. I’ve found it to be effective enough to keep me competitive, but much less stressful than facing numbers that I may or may not hit.

Try setting yourself up for speed work by distance but not pace—it works and it’s much more enjoyable, trust me!

You can also sneak speed into your training program without the pressure of a track workout.

Change the routine

Running all the miles is never the smartest approach, in my opinion, but it becomes even less desirable as a masters runner.

I used to regularly run six days each week, but now I keep it to five.

That schedule offers up a day of total rest plus one for cross training, which could keep you healthy and actually make you fitter than purely running!

Cross training might come in the form of swimming, cycling, or some sort of boot camp, barre or other strength-focused class.

I am stronger and more injury proof for the effort. You can even race well off cross training if you are injured.

Change the scene

If you’ve always been a solo runner, your over-40 years might be an ideal time to join a running group.

Odds are your kids are older and you have a bit more freedom of schedule now to do this. By making running more social, you gain a different focus than when you’re all about the competition.

Long runs are more fun with friends, trust me.

If you are not able to find a physical group to meet up and run with, you will love sharing your experiences with an online community. You can compare marathon training programs or half marathon plans if you have a specific goal in mind.

Your running friends will celebrate your highs with you, and encourage you during the lows. As a master, having that sense of community will make more of a difference to the way you feel about running than you realize.

Change the intensity

Another bonus to running with a group?

Runs with a social focus. My friends and I have regular runs we look forward to each year.

If there’s an excuse for a themed run, we’ll find it. Boxing day?

Yep, with brunch after.

Holiday lights run couple with a cookie exchange? That, too. And don’t forget summer solstice, a great excuse to switch things up and run at night.

If you do not have a group to run with, many cities have special events for those special times in the year, check your local running store to see what they have going on.

Change the number on the clock

If, in spite of everything, you still want to compete for time, you can.

Just don’t measure your 50-yr. old self against your 30-yr. old self.

Instead, reset the clock with every age group.

Try to beat your PRs within that five-yr. period of time rather than over your lifetime of running. Not only is it more practical, but also inevitably more satisfying.

In sum, running version 2.0—as my friends and I like to call it—has all the benefits and none of the drawbacks as far as we’re concerned.

To everything there is a season, and once that very competitive season of your running life is over, there’s plenty for which to look forward.

Make sure you check out our brand new masters runners page for more running resources for older runners