STRENGTH TRAINING FOR RUNNERS
OVER 30

We’ve all been there…

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Feeling more achy in the mornings.

Taking an extra day (or two) to recover after a long run.

Noticing you’re running slower, with less “pop” in your stride.

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That’s the natural ageing process, but you don’t have to settle for it.

 

After 30, your body changes: slower recovery, muscle loss, reduced tendon stiffness, and shifts in hormones.

Strength training for runners of any age is invaluable.

 

But for runners over 30? It’s non-negotiable.

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Here are 5 science-backed reasons why:

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1. You’re Losing Muscle Mass (Sarcopenia)

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From the age of 30, you naturally lose 3–5% of skeletal muscle mass per decade, and that loss accelerates as you hit your 6th decade.

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Less muscle = less force with every stride.

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Strength training slows that decline, helping you sustain pace, power, and endurance. It’s why many runners actually hit PBs in their 30s, 40s, even 50s when they finally add strength to the mix.

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2. Overuse Injuries Spike After 30

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Research shows most running overuse injuries occur after the age of 30.

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The Achilles tendon is a big problem area for runners. As we age, tendons lose their natural stiffness, they can’t store and release energy as effectively. This increases the risk of Achilles pain, calf issues, and other lower-limb injuries.

 

Strength training and plyometrics (like pogo jumps) improve tendon stiffness and the stretch-shortening cycle. That means more spring in your stride and fewer injuries keeping you sidelined.

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3. Better Mechanics & Balance

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Ever been 18 miles into a long run, cooked, under-fuelled, and suddenly clumsy? Trips, slips, or rolled ankles happen when fatigue sets in.

 

Strength training improves neuromuscular coordination, balance, and postural control reducing your risk of falls and inefficient form breakdown. It's one of the most overlooked benefits of strength training for runners.

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4. Improved Body Composition & Metabolism

 

After 30:

- Men see testosterone decline.

- Women experience hormonal changes in perimenopause and menopause.

Both sexes find it harder to shift weight.

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Each pound of muscle burns ~6 calories/day, while a pound of fat burns only ~3–4. Lose 10lbs of muscle, (remember you're naturally starting to lose muscle mass after 30) and your daily calorie burn drops.

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Strength training helps maintain lean muscle and metabolism, making it easier to stay lean, strong, and energised.

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5. Stronger Bones, Lower Injury Risk

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Peak bone mass is reached around 30. From 35 onward, bone density naturally declines (faster in women post-menopause).

Low bone density is linked with stress fractures (common in runners) and higher risk of breaks from falls.

 

By stressing your bones safely, strength training slows this decline and strengthens bone density, protecting you against injuries long term.

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SAMPLE STRENGTH TRAINING PLAN FOR RUNNERS

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​Here’s a sample strength training plan pulled directly from the training principles I share weekly in BUILT TO ENDURE's free newsletter:

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Dynamic warm up.

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Main set:

• 3x 15s pogo jumps

• 3× 10 reps Romanian deadlifts

• 3× 8 reps each leg RFE split squats

• 3× 10 reps each arm single arm bench row

• 3x 12 reps single leg drop calf raises

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Accessory set:

• 2x 10 reps press ups

• 2x 8 reps 1/2 kneeling shoulder press

• 2x 30s single leg isometric hamstring bridge

• 2x 45s side plank

 

Aim for an RPE around 7 (you should finish sets with 3 reps “in the tank”).

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START STRENGTH TRAINING FOR RUNNERS TODAY!

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Whether you’re chasing a marathon PB, training for your first 5k, or just want to feel stronger and reduce your risk of injury, strength training is the missing piece.

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