🎙️ Episode 5: Masters Runners – Stronger, Smarter, and Still Getting Faster

 

Masters runners are the fastest-growing group in distance running, yet they experience higher rates of injury, late-race fade, and inconsistent training. In this episode of The Rehab Runway Podcast, Luke dives deep into the science and practical realities of running after 40, unpacking how ageing affects muscle, tendon, bone, hormones, recovery, and durability.

This episode is designed for runners who want to keep improving beyond 40, and health professionals working with masters athletes who want to move beyond a wear and tear narrative.

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🎧 Episode Overview

In this episode, we discuss:

• What defines a masters runner and why participation has exploded globally

• Why aerobic fitness is often preserved, but tissues struggle to keep up

• How sarcopenia and power loss affect running performance

• Why distal muscles such as the calf and foot decline faster than proximal muscles

• The concept of durability and why it often limits performance after 40

• How running biomechanics shift from the ankle to the hip with age

• Hormonal changes in male and female masters runners and their clinical relevance

• The role of energy availability, bone health, and RED-S in masters athletes

• Why recovery and sleep matter more with age

• Practical training strategies to stay consistent, resilient, and fast

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Key Takeaways

• Age itself does not cause running injuries, unmanaged load does

• Strength training is non-negotiable for masters runners

• Durability, not VO₂max, often determines late-race performance

• Training density matters more than weekly mileage

• Recovery capacity declines with age, even when fitness remains high

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🔗 Related Blogs

• Age Is Just a Number: The Power of Exercise

• Changes in the Masters Runner

• Our Number One Tip for Masters Runners

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🎙️ About the Host

🎙️ Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.

Follow on Instagram @sportschiroluke
Learn more at www.healthhp.com.au

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👉 Listen on Spotify

👉 Listen on iTunes​

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🔗 Resources & Links​

• 📱 Follow Luke on Instagram: @sportschiroluke

• 🌐 Learn more & explore upcoming courses: www.healthhp.com.au​​​

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📚 References

• Burtscher, J., Millet, G.P., Burtscher, M. and Burtscher, M. (2022). The impact of training on the loss of cardiorespiratory fitness in aging masters endurance athletes. International Journal of Environmental Research and Public Health, 19(17), 1–12.

• Coudy-Gandilhon, C., Combaret, L., Fraysse, B., Chabi, B., Pialoux, V., Noirez, P. and Roche, F. (2022). A single bout of ultra-endurance exercise reveals early signs of muscle aging in master athletes. International Journal of Molecular Sciences, 23(7), 1–18.

• Devita, P., Fellin, R.E., Seay, J.F., Ip, E., Stavros, E. and Messier, S.P. (2016). The relationships between age and running biomechanics. Medicine & Science in Sports & Exercise, 48(1), 98–106.

• Jamkrajang, P., Preatoni, E., Del Coso, J., Olmo, J., Sandford, G.N., Millet, G.P. and Ortega, J.D. (2023). Spatiotemporal and kinematic adjustments in master runners may be associated with the relative physiological effort during running. Frontiers in Sports and Active Living, 5, 1271502.

• Kearns, Z.C., Hunter, I., Gillette, J.C., Seeley, M.K. and Ridge, S.T. (2023). Gender differences on the age-related distal-to-proximal shift in joint kinetics during running. Scandinavian Journal of Medicine & Science in Sports, 33, 1–10.

• Klein, M. and Patterson, C. (2023). Changes in running biomechanics in master runners over age 50: a systematic review. Sports Biomechanics, 1–29.

• Loudon, J. and Parkerson-Mitchell, A. (2022). Training habits and injury rate in masters female runners. International Journal of Sports Physical Therapy, 17(3), 501–507.

• Marcell, T.J., Hawkins, S.A., Wiswell, R.A., Ahlberg, K.M. and Blum, M.S. (2014). Leg strength declines with advancing age despite habitual endurance exercise in active older adults. Journal of Strength and Conditioning Research, 28(2), 504–513.

• McKean, K.A., Manson, N.A. and Stanish, W.D. (2006). Musculoskeletal injury in the masters runners. Clinical Journal of Sport Medicine, 16(2), 149–154.

• Raiser, S.N., Powell, D.W., Berry, M.S. and Tenforde, A.S. (2024). Bone health and the masters runner. PM&R, 16(4), 363–373.

• Riemann, B.L., Myers, J.B., Kotsifaki, A. and Drew, M.K. (2020). Comparison of balance performance between masters Olympic weightlifters and runners. Scandinavian Journal of Medicine & Science in Sports, 30(9), 1586–1593.

• Tanaka, H. and Seals, D.R. (2008). Endurance exercise performance in masters athletes: age-associated changes and underlying physiological mechanisms. Journal of Physiology, 586(1), 55–63.

• Tayrose, G.A., Weber, M., Somers, S., Hsu, A.R. and Parekh, S.G. (2015). The masters athlete: a review of current exercise and treatment recommendations. Sports Health, 7(3), 270–276.

• Willy, R.W. and Paquette, M.R. (2019). The physiology and biomechanics of the master runner. Sports Medicine and Arthroscopy Review, 27(1), 15–21.

• Wroblewski, A.P., Amati, F., Smiley, M.A., Goodpaster, B. and Wright, V. (2011). Chronic exercise preserves lean muscle mass in masters athletes. The Physician and Sportsmedicine, 39(3), 172–178