Masters Runners: Stronger, Smarter & Still Getting Faster

Masters runners make up the fastest-growing group in distance running, yet they are also more likely to struggle with recurring injuries, late-race fade, and inconsistent training. Why does this happen, and more importantly, what can be done about it?In this episode of The Rehab Runway Podcast, we take a deep dive into the science and practice of masters running. We unpack how ageing changes muscle strength, power, tendon behaviour, hormones, recovery, and durability, and why aerobic fitness is often preserved while tissues struggle to keep up.You will learn:What defines a masters runner and why participation has exploded globallyHow sarcopenia, power loss, and distal muscle decline affect running performanceWhy durability, not VO₂max, is often the limiting factor after 40How running biomechanics change with ageThe role of hormonal changes, energy availability, and bone health in injury riskWhy recovery and sleep matter more than ever for masters runnersPractical training strategies including strength training, density management, cross-training, and durability-focused long runsThis episode is designed for runners who want to keep improving beyond 40, and for health professionals working with masters athletes who want to move beyond a wear-and-tear narrative🔗 Related Blogshttps://www.healthhp.com.au/post/age-is-just-a-number-the-power-of-exercisehttps://www.healthhp.com.au/post/changes-in-the-master-runnerhttps://www.healthhp.com.au/post/our-number-one-tip-for-masters-runners📚 References: for a full list, head to the episode website https://www.healthhp.com.au/the-rehab-runway/episode-5-masters-runners🎙️ Hosted by Luke Nelson- Sports & Exercise Chiropractor, running coach, and strength coach.Follow on Instagram @sportschiroluke