Master Runner Mindset
Keep Running to Stay Fit After 40
“At the center of your being, you have the answer; you know who you are, and you know what you want.” - Lao Tzu
What is Master Running?
Runners become Master Runners as they pass the age of 40. While dreams of performance faded away, the pure joy of running remains. Running at any age is a great way to stay active, fit and lean.
The Simplicity of Running
Running is simple. All you need are shoes and shorts. You can run anywhere, discovering new places. To enjoy the experience fully, disconnect from technology — no smartwatch, no music — just pure running.
The Beauty of a Daily Practice
- Each Day is a Life to Enjoy: Running daily, ideally in nature, reminds you that each moment counts.
- Gentle Start: Begin your day with a dose of humility and positive energy.
- Mindful Running: Experience running as a form of meditation and self-care.
- Natural Habit: Make running a second nature and the foundation of an active lifestyle.
- Sunlight and Nature: Get sunlight, listen to nature, and observe your surroundings.
Train Smarter, Not Harder
- Mindfulness: Be aware of your current fitness, fatigue, stress, and energy levels.
- Time-Based Training: Aim for 3 to 6 hours of running weekly, depending on available free time.
- Optimal Training: Find the sweet spot — how much is just enough but not too much.
- Effort Management: Don’t give it all, ensure you can enjoy your run the next day.
- Frequent Running: Run 3 to 6 days a week mostly easy runs to build a healthy aerobic base.
- Adaptability: Adjust your runs based on weather, seasons, and your sensations.
- Flexible Plans: Don’t follow rigid training plans especially those designed for younger runners.
- Injury Prevention: Avoid excessively long runs and intense intervals.
Play it Safe
- Alcohol Avoidance: Skip alcohol the evening before a run.
- Early Meals: Eat early, with a light dinner.
- Nutrition: Hydrate well and eat a whole food, plant-based diet.
- Recovery Activities: Walk or cycle in the afternoons.
- Recovery Aids: Use compression socks post-workout.
- Rest Days: Take rest days as needed, not as scheduled.
Humility and Acceptance
- Gratitude: Be grateful for your health.
- Beginner Spirit: Stay curious, open, and learn about yourself from practice.
- Acceptance: Embrace your abilities and current fitness level to adjust your training accordingly.
- Achievable Challenges: Choose inspiring yet achievable distances and challenges.
Run Your Best
- Self-Competition: Challenge yourself. Try to beat your previous self. Don’t compare your fitness to others.
- Constructive Racing: View races as constructive feedback on your current fitness.
- Celebrate Small Wins: Showing up is enough.
- Stay Motivated: Enjoy the practice for itself, beyond metrics or outcomes.
- Keep it Fun: Explore new routes and run in nature whenever possible.
- Trail Adventures: Plan trail trips and personal challenges.
Summary
Running after 40 is not just about staying fit; it’s about feeling alive, embracing a positive mindset, staying flexible, and enjoying the journey. By focusing on the joy and simplicity of running, you can have fun while staying active and healthy for years to come.
