In last week’s article, we explored why running slows down more sharply than swimming or cycling after 50. Neurological changes, muscle fibre loss, and persistent training myths all play a part.

But decline isn’t inevitable. In this follow-up, run coach Bobby McGee and strength expert Matt Pendola share the key solutions that can help you rebuild speed, power, and resilience - so you can keep running well into your 50s, 60s, and beyond.

1. Start With Mobility and Stability

Before you think about heavy lifting or long runs, you need the right foundation. Mobility and stability are the cornerstones of safe, efficient movement.

• Mobility restores range of motion (especially in hips and ankles).
• Stability builds balance and control to hold that range under load.

2. Use “Broken Endurance” Running

For this to really work, you need to park your ego and move away from the goal of “running every step.” Instead, adopt a strategic run/walk approach - what Bobby calls broken endurance. The real badge of honour isn’t to say “I ran the whole marathon”. Instead you want to be saying “I worked smarter and had a faster run time!”

Why? Because slowing to a shuffle is worse for your form and joints than inserting short walk breaks to reset. Research and pro examples (like Chelsea Sodaro’s Kona victory) prove that deliberate walking segments can make you faster overall. (Personal Note - I wish I’d known about the run/walk sooner because the slow down after 20k to the Ironman shuffle perfectly describes what happened in many of my Ironman marathons.

3. Focus on Power, Not Just Strength

Strength is the foundation, but power (your ability to produce force quickly) is what keeps you springy and efficient as a runner.

• Strength builds the base.
• Power expresses that strength in 200–300 milliseconds of ground contact.
• Plyometrics, skipping, and explosive drills are the bridge between the two.

4. Train the Soleus and Neuromuscular System

The soleus, the deep calf muscle, carries up to 8x more force than the glutes in running and acts as a “second heart,” pumping blood back to the chest. Yet most athletes barely train it. (You can also listen to elite physio, Alison Rose talk about calf raises to strengthen the soleus and guard against injury)

Couple that with declining proprioception, and it’s clear why older runners struggle. Targeted neuromuscular work (skipping, banded drills, hill sprints) restores spring and coordination.

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​Pulling It All Together

Running after 50 isn’t about grinding through more miles. It’s about smart, focused work that addresses the gaps most athletes ignore.

Follow this progression and you’ll not only slow the decline, you’ll rebuild your speed and efficiency, while staying injury-free.

What to do next: Start with a simple self-assessment of your mobility and stability. From there, layer in soleus work, power drills and broken endurance runs.

Small, consistent steps = lasting progress.

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And if you want to take this journey further, join the Battle Ready Society — a community built for athletes over 50 who want to stay strong, resilient, and ready for life’s challenge

Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best. ​ Simon