A realistic approach to staying injury-free after 40

Motivation looks different from person to person.

Some people can train without much thought. They just push themselves and get it done.
Others need something to look forward to, a goal, a plan, or a reason to stay consistent.

Neither approach is better than the other. We’re simply different.

For me, I know that if I want to improve, I need something ahead of me.

A goal gives my training direction and meaning. But just as important as wanting to train is how you train, especially if you want your body to feel good and if you actually want to enjoy the process.


How often you train really matters

I often explain it like this:

If you train once a week, it can feel like starting from scratch every time. It rarely feels easier, it just feels the same, week after week.

You may still see small improvements if you really focus during that session and carry the awareness into daily life. But progress is slow.

If you train twice a week, things change. Your body starts to recognise the work. Training feels lighter, more manageable, and less demanding. Over time, you begin to improve, especially if you challenge yourself a little each time.

If you train three times a week, this is where the real benefits start to show.
You notice that training feels easier, and you often feel that extra energy, the sense that you could lift a bit heavier, run a bit faster, or go a bit further.

This frequency is also strongly linked to health and resilience. Your body is challenged often enough to adapt, but not so much that it breaks down.


Consistency is important, but variation keeps you healthy

If you want to get better at one specific thing, doing that type of training consistently will lead to improvement.

But if your goal is long-term health, strength, and good function, variation becomes essential.

That means combining:

  • strength training
  • functional training
  • cardio

This mix supports not just performance, but also durability, so you can keep training without constant setbacks.


Why I’ve signed up for a marathon

For the first time in my life, I’ve registered for a marathon.

I’ve done several half marathons before, and even those require commitment and energy. A marathon is something entirely different, and yes, a bit nerve-wracking.

But having this goal motivates me. It gives my training structure and purpose.

At 40+, staying injury-free matters more than ever.

Recovery takes longer, and overload is harder to bounce back from. That’s why having a plan is non-negotiable for me.

Most marathon plans run over 16–18 weeks and often suggest running four times a week plus cross-training. Realistically, that doesn’t always fit into my life. So I run three times a week, consistently, making sure I get enough mileage in my legs.

Alongside that, I prioritise:

  • heavy strength training
  • Pilates and functional training

For me, that combination works exceptionally well.


Why strength training becomes non-negotiable after 40

After 40, building and maintaining muscle strength simply isn’t as easy as it used to be. We lose muscle mass and power more quickly, and if we don’t challenge the body enough, it adapts in the wrong direction.

Strength training isn’t an optional extra, it’s essential.

You can train in a gym, which is often the easiest way to load the body. But you can absolutely build real strength at home too. Dumbbells, kettlebells, resistance bands, and weighted exercises all work, as long as the load is heavy enough to challenge you.


Strong legs, stable hips, efficient running

When you run, you want your legs to move freely underneath you. For that to happen, your trunk and core need to be stable.

If your core is weak, your body spends a lot of energy just trying to stabilise itself.

Extra movement in the trunk costs energy, increases fatigue, and makes running feel much harder than it needs to be.

That’s why strength around the hips, glutes, thighs (especially the back of the thighs), and deep core is so important. Many women over 40 become weaker in the hamstrings without noticing, so leg curls and hip-dominant exercises are key.


Don’t forget your calves and feet

Your calves and feet take a huge load when you run, especially over long distances.

Heel raises are one of the simplest and most effective strength exercises you can do. Foot and ankle mobility and strength matter too, especially good movement in the big toe.

Strong calves and feet reduce strain further up the chain.


Core strength is about stability, not a six-pack

Core strength for running isn’t about hard abdominal muscles.

It’s about deep stability.

Your pelvic floor and transverse abdominis need to activate, support you, and have the endurance to keep working throughout your run. This deep support allows your legs to generate power efficiently and helps prevent unnecessary compensation in your back, hips, or neck.


Breathing ties it all together

Breathing is part of your stability system.

Breathing through your nose when possible helps regulate rhythm, relax the shoulders, and support efficient oxygen delivery to your muscles. When breathing is calm, heart rate settles, tension decreases, and your arms can move naturally with your stride.

Tension costs energy, energy you’ll need later in the run.


Simple strength checks you can use as guidance

If you want a general idea of whether your strength level supports running and other sports, a few simple tests can be helpful. These are not strict rules, just useful reference points.

  • Single-leg heel raises
    Aim for around 25 controlled heel raises on one leg. You can use support for balance, but not to help lift yourself.
  • Single-leg sit-to-stand
    Try standing up from a low chair on one leg with control and not using your hands.. This reflects functional leg and hip strength. Plus it tests dynamic balance.
  • Leg press (gym-based)
    If you train in a gym, being able to leg press roughly double your body weight from a 90-degree knee angle is a helpful strength reference.

These tests don’t tell the whole story, but they can give you a clear sense of where you are, and whether building more strength could make your training feel easier and more enjoyable.


Final thoughts

If you’re over 40 and want to keep running, training, and feeling strong, the goal isn’t to do more, it’s to do things smarter.

Have a goal that motivates you.
Train often enough to create progress.
Strengthen your legs, hips, feet, and deep core.
Vary your training and start early.
Respect recovery.

Train in a way your body can handle, and you’ll be far more likely to stay injury-free and enjoy the journey.

That’s where long-term results are built.