Finding your stride
Turns out there’s more to running than just putting on sneakers and hitting the pavement. Whether you’re 25 or 65, staying injury-free, fueling right and building strength are key to making it stick. We talk to the experts and the everyday runners who prove it’s never too late to get out there.
words HAYLEY BARNETT
No matter how you feel about running, one thing is clear: it's everywhere. These days, it seems like everyone you know is diving into a training plan, whether they're chasing their first 5K finish line or grinding through the ks in preparation for a marathon. Running, it appears, is enjoying a major moment.
So what’s behind running’s sudden glow-up? Is it finally time to rescue your sneakers from the back of the closet and join the stampede of Lycra-clad converts?
Or is this just another fleeting wellness craze, destined to vanish like kale chips and the Atkins diet? And let’s be honest, can anyone actually start running after 40 without something falling off?
Running the numbers
The numbers suggest running as a hobby is more than a passing trend. In 2024, the Mitre 10 MEGA Tauranga City to Surf Fun Run/Walk drew over 2,000 participants across its various distances. Helping fuel this momentum are local running communities like the Mount Maunganui Runners & Walkers Club. Founded in 1987, the club has long offered a supportive space for runners of all levels, with regular training sessions and social runs that make it easy, and fun, to get moving.
“I think the idea that a running club is only for elite or ‘good’ runners is being challenged and more people are realising that anyone can get out and run,” says president of the club Clare Watkins. “People are also looking to make connections with others and a running club is an easy way to meet new people and make new friends. There are not many sports where you can participate and still chat to your friends!”
Clare says around 70 percent of the group would be over the age of 40, with the oldest members being in their seventies.
The art of impact
So what do we need to think about when starting a running routine later in life, when we’re not quite as flexible and agile as we used to be? Emma Sievwright, a podiatrist at Body Mechanix in Tauranga, says, when done with care, running is very beneficial at any age – there’s just a few things to think about first.
“Running improves cardiovascular health, bone density, mental wellbeing and metabolic function,” explains Emma. “From a podiatrist’s view, running can strengthen foot and ankle structures if approached gradually and with the right support.”
That “right support” often starts at your feet. Alison from Smiths Sports Shoes agrees: “Wearing the correct footwear is very important if you want to enjoy your runs and stay injury-free.”
She advises seeking a professional assessment. “Getting a barefoot gait analysis, preferably a video while running and at a sports shoe shop that specialises in fitting sports shoes, can help you find the right shoes for your foot type.”
Emma adds that most running injuries stem from overuse, poor biomechanics, or inappropriate footwear. That’s a message echoed by Alison, who says many runners make simple but costly mistakes when buying shoes: “People often assume their normal shoe size is the same in running shoes, or they buy what's trendy rather than what fits. You should be able to splay your toes and have at least a finger-width from your longest toe to the front of the shoe.”
Different surfaces also demand different shoes. “Road shoes are generally for smooth hard surfaces,” Alison explains, “whereas trail shoes with more grip are better for muddy or slippery terrain.”
So yes – the type of shoe matters more than you might think. Aside from choosing the right shoes, Emma says it’s easy to avoid injury by following a few preventative steps.
“Build gradually by increasing your distance and intensity slowly. Aim for no more than a 10 percent increase per week. Warm up and cool down properly to support muscle and tendon health, and work on strength and mobility, especially around the ankles, hips and core.
“Most importantly, listen to your body. Don't ignore early warning signs like persistent soreness or changes in your running pattern.”
Run smart, eat smarter
While throwing yourself into an intense running routine is not the best idea, neither is ignoring your nutrition.
“Poor nutrition can impair tissue repair, energy levels and bone health, increasing the risk of overuse injuries,” says Emma. “Runners who under-fuel are at greater risk of stress fractures, muscle fatigue and slow recovery. Adequate intake of protein, calcium, Vitamin D and overall calories is crucial, especially for female runners or those with restrictive diets.”
Phoebe de Jong, a nutritionist from Fend in Mount Maunganui, stresses that nutrition is fundamental when it comes to running, not only to avoid injury, but also to retain muscle.
“If you’re over 50 and you like to run, you absolutely do not need to stop running,” explains Phoebe. “Running is good for your bones, it's good for your mental health and for those who are part of a run club, that is often their social contact for the week. It's their social circle and how they make their friends. It can be a lifeline for some people. But any runner over the age of 35 should look at doing strength training alongside it, such as functional movements with or without weights, to support their running and protect their muscle mass.”
Because runners expend a lot of energy, when we’re not taking in enough nutrition our bodies can naturally start to use muscle for fuel, especially as we age.
“I see a lot of clients in their 50s who are just burning their muscle for energy,” says Phoebe. “A balanced diet rich in carbohydrates, proteins and healthy fats fuels the body for optimal performance. Hydration is equally important as dehydration can impair endurance and recovery. Consuming easily digestible carbohydrates, like a banana or an energy gel, during the run can help maintain blood sugar levels. Post-run, it's vital to replenish glycogen stores with a combination of carbs and protein.”
Phoebe says it’s important to be wary of fad diets or trends such as ketogenic diets or anything too low carb. “As you start to run a bit more then it’s worth considering using a carbohydrate rich snack before your run (carbohydrate is the main fuel we use to run) and then a combination of a carbohydrate and protein snack. For example, go for greek yoghurt with oat cereal and fruit or eggs on toast after your run so that you’re replacing those carbohydrate stores ready for your next session, and providing protein to repair and build muscles.”
As runs or events become longer, the specifics of nutrition become more important to maintain performance and health. Even sugar – long demonised in wellness circles – has its time and place. But no matter who you are, you might be surprised to know that sugar is not off limits. In fact, it can be very beneficial.
“A lot of runners are surprised to hear sugar being recommended in their diet,” says Phoebe. “But during training or competition, it’s often the most effective source of fuel. This is because sugar is an easily digestible source of carbohydrate to keep stores topped up, so pace can be maintained. Sports drinks, gels, fruit leathers, are all suitable options and they all contain sugar. We are then able to get all our other important nutrients in a balanced and healthy diet around our training.”
When you combine this kind of nutritional support with proper training, good technique and the right footwear, you're setting yourself up for long-term success.
Whether you're jogging around the block or prepping for your first half-marathon, one thing is clear: running is here to stay. And with the right support – on your feet, in your diet, and in your community – it can be something that truly goes the distance.
