Comment by mikestew

Not OP, but I’ve been running competitively for 50 years (yes, I can collect Social Security). I ran 10x20” sprints yesterday, I’ll do tempo later this week. I still race, from cross country to ultramarathons. I ran cross country nationals this past year and didn’t embarrass myself, I’ll run a 12 hour race in April.

My secret? Genetics. I used to tell people that would ask about what I know about their injuries: “I don’t really know, I don’t get injured.” That isn’t true anymore, I’ve been nursing plantar fasciitis for about six months now. But I will say this about injuries: if it doesn’t get better in a couple of days, take a little time off, and see a doctor if it persists more than a couple of weeks. And my other “secret” is to be reasonable about your mileage. OP has the right idea with a few runs a week at a reasonable distance. I don’t do that, that’s probably why my foot hurts right now. You can miss a day, none of us are going to the Olympics.

Otherwise, after 40, don’t just run. Do yoga, lift weights, ride a bicycle once in a while. Sacrifice a run if you have to so you can lift twice a week, you’re not getting any stronger. Take ten minutes with a YouTube video to do some yoga, you’re definitely not getting any more flexible. You should do these things when you’re young, but they are almost a requirement after age 50.