Running is supposed to feel freeing, right? A chance to move, clear your head, and feel strong in your body. But if you’re in your 40s or beyond and noticing more aches, nagging injuries, or frustrating plateaus, you’re not alone—and it might not be your fault.

A lot of runners unknowingly follow outdated advice that simply doesn’t serve them anymore. It’s not that you’re “getting too old to run.” It’s that your strategy might need an upgrade.

Let’s bust some of the most common running myths that could be holding you back—and talk about what actually works when it comes to running well for the long haul.

Myth #1: “I just need to run more to get better.”

When progress stalls or endurance slips, the natural instinct is to run more miles. Push harder. Squeeze in extra sessions.

But more doesn’t always mean better.

In fact, increasing your mileage too quickly—especially without recovery or strength training—can backfire. Instead of gaining endurance, you might wind up nursing shin splints, tight hips, or yet another bout of knee pain.

What works better: Quality over quantity. Building a strong, resilient body through strength training and smart recovery practices can actually help you become a better, faster runner—with less time pounding the pavement. And that’s especially important as we get older and need a little more care between workouts.

Myth #2: “Stretching before my run prevents injuries.”

This one’s stuck around for decades. Many of us grew up learning that stretching before a run was the golden rule. But newer research tells a different story.

The truth: Static stretching (the kind where you hold a stretch and wait) can actually reduce your power output before a run. It doesn’t prevent injuries, and in some cases, it can make you feel tighter or more unstable.

A better warm-up: Think movement. Dynamic stretches like walking lunges, high knees, or gentle leg swings help activate the muscles you’ll be using and get your joints moving in all the right ways. It takes just a few minutes and can make your run feel smoother and stronger from the start.

Myth #3: “Running will ruin my knees.”

This one makes a lot of people stop running altogether—and that’s a shame.

Here’s the truth: Running doesn’t automatically damage your knees. In fact, when done with proper technique and training, running can actually strengthen your joints, improve bone density, and support overall mobility as you age.

It’s not the running that’s the problem—it’s often the way we’re moving before and during a run that leads to issues. Weak hips or glutes, poor form, or lack of core control can cause your knees to take the brunt of the impact.

What to focus on instead: Building strength in the muscles that support your joints—your hips, glutes, and core—can take pressure off your knees and allow you to run longer and more comfortably. It’s about running smarter, not tougher.

Improve Your Running Performance and Stay Injury-Free

If you’re still passionate about running in your 40s, 50s, or beyond, you’re already ahead of the game. You know your body, you care about your health, and you’re willing to adapt—that’s powerful.

The truth is, most running “rules” were designed for younger athletes or a one-size-fits-all crowd. But your path to better running performance, fewer injuries, and more enjoyable miles doesn’t have to look like anyone else’s.

Keep running. Keep moving. But do it on your terms.
With the right tools and a little guidance, your best running years might still be ahead of you.

Are you ready to break free from running myths and take your performance to the next level?

That’s exactly what we do at Movement Solutions—help active adults move better, stay pain-free, and keep doing what they love for years to come. Contact us today to learn more about how we can help you improve your running performance and injury prevention with personalized training that fits your goals and needs.