We are all inspired by the runners who keep lacing up as the decades go by. We look at the 90-year-old Parkrunner or the 77-year-old world record holder and think: "I want that to be me one day."

The good news is that while genetics play a part, your lifestyle and training choices give you a lot of control. At Seasons Run Club, we want you to run with us for years, not just for a season.

Here are 10 secrets to help you keep clocking miles for longer.

1. Track Your Aches (The Traffic Light System)

The threat of injury can hover over runners like a black cloud. It is critical to address irritations early before they turn into something serious. Consider a "niggle" as a preview of an injury.

Try using a simple tracking method:

• Green: Felt good.
• Yellow: Some irritation.
• Red: Pain.

If more than 10% of your running is in the yellow or red zone, it is time to take a rest day.

2. Redefine Consistency

As we get older, consistency takes on a new meaning. You do not need to run seven days a week. Many successful older runners find that running three or four days a week is the sweet spot.

On your off days, try cross-training like swimming, walking, or cycling. This keeps you fit and boosts your running economy without the impact.

3. Get Serious About Strength

Sarcopenia is the age-related loss of muscle mass. Strength training is the best way to slow this process down. We recommend at least two strength sessions a week, focusing on lower-body exercises like lunges that challenge your balance and bolster your hips.

4. Keep It Fresh

Variety helps you sidestep plateaus and keeps you mentally engaged. Don't run the exact same route every time. At Seasons Run Club, Jamie ensures we mix up our Wednesday routes around Andover so it never gets boring.

5. Continue Setting Goals

Goal setting provides excitement and energy. It does not always have to be about a Personal Best. It can be about completing a new distance or just finishing a race with a smile.

6. Make It Social

This is the most important secret. Research shows that people with strong friendships have a 50% higher chance of survival than those without. Finding a community helps you feel less alone in your journey.

Joining a group like ours connects you with people who understand the highs and lows of running.

7. Commit to Mobility

Mobility work, such as foam rolling and dynamic stretching, is vital. You might get away with skipping a warm-up in your 20s, but not as you age. Regular flexibility work reduces the chance of strains and helps you move better in daily life.

8. Find Joy in the Mileage

At a certain point, it comes down to acceptance. You may not be faster than you were ten years ago, but you can still love it. Focus on gratitude: "I get to run another mile."

9. Dial Back Intensity

Most older runners need to scale back the sprinting. Our joints stiffen with age, and all-out sprints can increase injury risk. Instead of sprinting, aim for a "vigorous" effort—about a 7 out of 10 intensity. You still get the benefits without redlining your heart rate.

10. Think Holistically

Just because you are fit does not mean you are healthy. Take a holistic approach: sleep well, eat a balanced diet, and manage your stress. Your running will thank you for it.

Run With Us Next Wednesday

We are a community that prioritises the social side of running. Come along for a session in Andover.

Join Seasons Run Club