Running in Your 30s

Your 30s are a prime season of life as families grow, careers emerge and bodies change. Physically, men and women experience peak strength during this decade , which can help them become faster, stronger runners. By taking advantage of the decade and its benefits and by learning how to overcome its challenges, you can develop your ability and achieve your running goals.

  1. Body Strength

    • The average age of marathon runners in the U.S. is 38. With your body’s natural running strength at its highest, you can log more miles at faster times, making it an ideal time to participate in road races or attempt your first 26.2 before age-related muscle decline sets in during your 40s. You can further leverage the situation by engaging in strength training, which can cultivate both speed and endurance and help you avoid injuries.

    Pregnancy

    • Many women in their 30s either have children or are preparing to start a family. Returning to running after pregnancy involves patience and a slow return to the road. Even if you work out throughout your term, your body still needs time to recover. During your first two weeks post-delivery, begin doing exercises to strengthen your hips and core muscles. Take slow walks during that period and gradually start building your activity level. Begin cross training at 4 weeks using an elliptical or bike and start doing light running/walking at 6 to 8 weeks. After week 8, start rebuilding your endurance base with 20-minute runs and listen to your body to determine how fast you increase your mileage.

    Mental Capacity

    • Your cognitive ability reaches its peak in your 30s and 40s, which can help you overcome the mental challenges of distance running and training. Pitfalls such as boredom, fatigue and the mental “wall” of long runs and races plague runners, but with a 30-year-old mind, you are better able to stay focused and complete the run. Take advantage of the situation by setting high running goals during your 30s and use mental strategies such as repeating mantras, distraction and visualization to complete your workouts.

    Schedule

    • Many men and women in their 30s balance career and family, which makes training a challenge. To maintain your running schedule with kids, recruit the help of your spouse, friends or hired child care workers who can watch them while you’re out or invest in a running stroller and take your children along. When it comes to your career, take advantage of any opportunities your workplace offers for fitness such as extended lunch breaks or corporate workout facilities. With both family and career, schedule your runs as appointments on your calendar and keep them just as you would a doctor or dentist visit.