These Simple Habits Will Keep You From Seeing the Doc for Another Running Injury.
Runner's World
February 24, 2026
AI-Generated Deep Dive Summary
Preventing injuries is crucial for runners over 50, and it’s not just about being cautious or reducing mileage—it requires a proactive approach to strength, mobility, and recovery. The new Runner’s World program, *How to Run Strong at 50+*, led by experts Deena Kastor, Knox Robinson, and Chris Twiggs, offers practical strategies to help masters runners avoid injuries and maintain their running routine.
One key factor in injury prevention is strength training, which helps counteract age-related muscle loss. As we get older, natural declines in muscle mass, especially fast-twitch fibers essential for speed and balance, increase the risk of injury. Regular strength or cross-training—recommended at least two days a week—is vital to maintain muscle mass, protect joints, and reduce fall risks. Exercises like squats, deadlifts, planks, lunges, and single-leg balance work are particularly effective in building strength and stability.
Another essential habit is proper warmup and cooldown routines. Skipping these can increase stiffness and injury risk, especially for older runners. A dynamic warmup before runs helps prepare muscles and joints, while a slower cooldown with static stretches aids recovery and reduces stiffness. Simple moves like hip openers, arm circles, and child’s pose are easy to incorporate into daily workouts.
For masters runners, running doesn’t have to mean risking long-term health issues. By focusing on strength training, mobility exercises, and consistent recovery practices, runners can stay injury-free and continue enjoying the benefits of running well into their later years. These strategies not only help maintain fitness but also ensure long-term consistency in their running routine.
The program emphasizes that pain is a signal to adjust training rather than push through it. By being mindful and proactive, masters runners can address small issues before they become major setbacks. This approach ensures runners over 50 can continue advancing their running goals safely and effectively, supporting both physical health and mental resilience in the face of age-related challenges.
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Originally published on Runner's World on 2/24/2026