Running Over 45: It’s Possible — With the Right Plan

Emma is 52, a busy working mum of two, and running is her sanctuary. Whether it’s a few peaceful miles before the kids wake up or a charity 10K, it’s the one thing that makes her feel like her. But lately, things haven’t felt the same.

It started with a slight ache in her knee. Then it was tightness in her Achilles after every run. She brushed it off as “just one of those things.” But deep down, she worried: Is this the beginning of the end of my running days? Can I still be running over 45 like I used to in my 30’s?  Do I need to change my exercise habits now I’m feeling older? 

Emma tried resting. Then foam rolling. Then she stopped running altogether for a couple of weeks. She tried to see her GP and got an appointment to see the specialist physio at the GP practice.  She was helpful and gave her a leaflet of exercises and referred her for physio within the NHS.  She didn’t want to wait 12 months so she tried some of the exercises for a few weeks, but it didn’t make much difference.  But nothing seemed to truly fix the problem — and that worried her more. She tried to rest it for a few more weeks, but every time she returned to running the pain returned.  What if she couldn’t go back to running? What if this was her body giving up on her?

She didn’t want a quick fix. She wanted clarity, a plan, and to feel in control again. She just wanted to run again – pain free.

Why Do These Niggles Happen in Runners Over 45?

• Hormonal changes, especially around perimenopause, can affect joint stability and soft tissue recovery.
• Busy lives mean more sitting, stress, and poor recovery between workouts.
• Repetitive strain from years of activity without strength training or proper load management.

These factors compound over time. It’s not about ageing — it’s about adapting.

The 3 Mistakes Most Runners Over 45 Make:

1. Ignoring the problem — hoping it’ll pass.
2. Taking extended rest — which leads to weakness and stiffer movement.
3. Using generic rehab advice — that doesn’t fit their body or goals.

What Emma Really Needed:

Emma didn’t need to be told to stop running. To keep running over 45, you simply need to understand your body better.  We all have different running styles, injury history and lifestyles.  We need to adapt slightly as our bodies change.  She needed:

• Answers — what’s causing the pain?
• A strategy — not just exercises, but a progression she could trust.
• Support and accountability — to stay consistent, adapt, and rebuild.

At Optimal Physio, that’s exactly what we gave her.

A Deep, Personalised Assessment

We took Emma through a full movement screen — looking beyond just her knee. We assessed:

• Hip strength and control
• Ankle mobility
• Core engagement
• Running gait and biomechanics

We found that her glutes and hamstrings were underperforming, her ankles lacked mobility, and she wasn’t recovering well from her runs. Her training plan also lacked structure so her running load was inconsistent, and so was her progress. Small things — but together, they created a problem that affected her quality of life and her ability to get her stress relief and personal headspace.

We also asked about stress, sleep, nutrition, and recovery — because all of it matters.

Education and Empowerment

We helped Emma understand the root cause — and more importantly, that it wasn’t the end. She learned how to:

• Adjust her running volume without stopping completely
• Integrate cross-training and strength work
• Use recovery tools like massage and shockwave when needed

Knowledge gave her confidence. And confidence gave her motivation.

Building a Long-Term Plan To Keep Running Over 45

We created a 12-week rehab and return-to-running programme that included:

• Weekly strength and mobility sessions
• Massage therapy for tight calves and lower back
• Shockwave therapy to settle persistent tendon discomfort
• Gradual return to running with tracking support

Emma felt guided and supported — like someone finally had her back.

By week 10, she was running pain-free. By week 12, she’d signed up for her next 10K. She was confidently running over 45 again.  Age was not her barrier, or her excuse!

Click here to learn more about shockwave therapy. 

Running After 45 Is Possible — If You Do It Smart

You don’t have to give up the thing you love. Running after 45 is possible.  Stop doubting yourself and stop worrying about making your injury worse.  Stop wasting time and money on quick fixes and get the expert help.  You wouldn’t attempt fixing your car yourself. You simply need:

• A clear understanding of your body
• A personalised approach
• A physio team that treats the whole you

✅ Ready to run strong again? Book a Running Assessment today.