Your training should be guided by your distance goals and previous experience, but for older runners the priority should be moderate intensity, adequate recovery and consistent strength and mobility work.
To help you get started, Fabio Basile – an osteopath and sport scientist – shares his top training advice and a beginner-friendly workout plan below.
A healthy mix of running and strength training – with adequate time in between to recover – can have huge benefits to your wellbeing.
Prioritise proper form
Start off by getting your gait analysed. Most running shops offer this service so you can find trainers that match your foot shape and running style to help manage the force of impact when you run.
As we age, our bodies undergo changes, such as reduced ankle strength or increased strain on the hips, which may increase the likelihood of injury. So it’s good to know what you are working with before you start increasing your mileage.
Include strength and mobility training in your plan
Strength training helps offset muscle loss, supports joint stability, and improves running mechanics. Mobility work supports your posture and range of motion.
It’s important to follow a well-structured plan – ideally designed with a coach and a therapist (osteopath, physiotherapist or sports therapist) – that will increase the load gradually.
To help you get started, here’s a list of exercises to try. The number of reps and the duration of your strength and mobility training should be agreed as part of your plan.
Strength
Glute bridges: Lie on your back, knees bent, and lift your hips up. This will strengthen your glutes and core.
Calf raises: Stand on a step, raise your heels up and then lower them slowly. This supports ankle stability and push-off power when running.
Wall squats: Lean against a wall and slide down to a position you can hold comfortably – don’t bend your knees more than 90 degrees. Hold for 30 to 60 seconds. This strengthens your quads and improves knee stability.
Mobility
Cat-cow stretch: Get on your hands and knees and alternate between arching and rounding your back. This improves spinal mobility and posture.
Dynamic leg swings: Hold onto a wall and swing one leg forwards and then back. Repeat for the other leg. This helps prepare the hips and hamstrings for running.
Hip circles: Stand on one leg and rotate your other leg in slow circles. Repeat for the other leg. This works on your hip mobility and balance.
Ankle rolls: Rotate your ankles clockwise and anti-clockwise. You can do this either standing or sitting. This will improve your ankle flexibility for a better running stride.
Get adequate recovery
Older adults generally require more time to recover between harder sessions. Be sure to space sessions out and be wary of any signs you’re overloading your body – such as slow or incomplete recovery, lingering fatigue, or soreness lasting more than 48 to 72 hours.
Pay attention to persistent or worsening joint pain, particularly in the knees, hips, ankles and feet.
Degenerative joint conditions such as osteoarthritis can occur over time, so it’s worth consulting an osteopath if you experience persistent discomfort that doesn’t improve with rest or by adjusting your workout intensity.
| Day | Session Focus |
|---|---|
| Monday | Easy run or run–walk intervals (20–30 min, or according to specific goal) |
| Tuesday | Strength training (legs, hips, core) |
| Wednesday | Rest or light cross-training (cycling, swimming, Pilates) |
| Thursday | Short interval or tempo session at moderate intensity (faster pace) |
| Friday | Strength + balance work (for example, single-leg exercises) |
| Saturday | Longer easy run at comfortable pace (40–60 min, or according to specific goal) |
| Sunday | Rest or gentle active recovery (for example, walking) |
Fabio Basile is a London-based osteopath and sport scientist who has been chairman of the London Osteopathic Society since 2023 and a councillor of the Institute of Osteopathy since 2022.
