If you’re a runner who tends to prioritise piling on miles while skipping strength work, this quick and effective strength routine is designed for you. It can be completed at home in under 30 minutes and is especially important for runners over 40, when the body begins to change in ways that can affect performance.
“As we move into our 40s, the body naturally shifts, which can influence running ability, particularly speed,” explains Louise Humphrey, a 60-year-old personal trainer, Pilates instructor and founder of Studio 44 Pilates, a specialist platform for runners. “The positive side is that with targeted strength training, it’s still possible to become faster, stronger and reach new running goals.”
Why Strength Training Matters More After 40
According to Humphrey, once we pass 40, several physical changes begin to occur. “The heart becomes slightly less efficient at delivering oxygen to working muscles, so maintaining faster paces can feel more demanding,” she says.
She also notes that muscle mass and strength gradually decline, reducing power in each stride, while bone density decreases, particularly for women approaching menopause. This is linked to changes in oestrogen levels, a hormone essential for maintaining muscle and bone strength.
“Joints and ligaments naturally stiffen over time, which can make movement feel less fluid,” Humphrey adds. “Without adapting training, these changes can slow you down. Strength work plays a key role in counteracting them.”
How Strength Training Can Help You Run Faster
Incorporating short, regular strength sessions into your routine offers more than injury prevention. “Strength training reshapes how your body performs while running,” says Humphrey. “It slows muscle loss, strengthens bones and improves coordination between muscles and joints.”
This leads to greater power in your stride, improved posture when fatigued and better breathing efficiency, all of which help you maintain speed and form for longer.
“For runners in midlife, strength training isn’t optional,” Humphrey emphasises. “It should be a priority, and it doesn’t require an intimidating gym environment. Bodyweight exercises at home are an excellent place to start.”
How Often Should Runners Over 40 Strength Train?
While strength work is increasingly important with age, balance is key. Humphrey recommends two to three strength sessions per week, each lasting around 20 to 30 minutes.
As strength improves, the challenge can be increased gradually by adding resistance or adjusting movement patterns. The focus should always remain on controlled progress rather than rushing results.
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Key Muscle Groups to Prioritise
Humphrey advises focusing on muscle groups that directly influence running speed and efficiency. These include:
- Core: Supports posture and breathing as fatigue sets in, with Pilates being particularly effective.
- Glutes: Often weakened by prolonged sitting but essential for stride power.
- Hamstrings: Frequently overlooked, yet vital for forward propulsion.
- Calves: Absorb high impact with every step and drive momentum.
- Upper body: Helps maintain an upright, efficient running posture.
A Four-Week Strength Routine for Runners Over 40
“These movements are simple but highly effective for runners new to strength training,” says Humphrey. “As confidence grows, weight and repetitions can be adjusted while maintaining good technique.”
She recommends performing two to three sets of each exercise, depending on experience and daily energy levels.
Weeks 1–2: Building the Foundation
- Squats x 10
- Calf raises x 10 (aim for 30 daily, even during everyday tasks)
- Lunges x 10 each side
- Deadlifts x 6–8 (start with light weight)
- Pendulum balance x 8 each side
- Shoulder bridge x 10
- Plank hold up to 30 seconds
Weeks 3–4: Progressive Challenges
- Squats progress to goblet squats
- Calf raises increase repetitions or perform on a step
- Lunges progress to reverse or walking lunges
- Deadlifts increase weight gradually by 5–10%
- Pendulum add a light kettlebell
- Shoulder bridge add weight across the pelvis
- Plank introduce alternating leg lifts
“Each week, aim for small improvements without sacrificing form,” Humphrey explains. “Sometimes that means fewer reps with better control, which is perfectly fine.”
She stresses that technique and recovery are essential. “As we age, the body needs more time to adapt. That’s not a limitation – it’s where real strength develops.”
Common Strength Training Mistakes to Avoid
Humphrey highlights several key points for runners beginning their strength journey:
- Avoid lifting heavy too soon – progression should never compromise form.
- Don’t skip recovery – adaptation and results happen during rest.
- Seek medical advice if you have conditions such as high blood pressure.
- Stop if pain feels sharp or unusual – good technique always comes first.
While this routine provides a strong starting point, Humphrey notes that working with a qualified trainer can help tailor exercises to your body, goals and lifestyle, ensuring you remain consistent, confident and injury-free.
