How To Start Ultrarunning After 40
Something about turning 40 feels like a good time to throw down a few wild cards in life.
You may know what I mean here. It’s a bit of the feeling of laughing at the thought of starting something new and challenging (especially something that it seems only a “younger” body may be able to do) combined with a significant reduction in accepting the status quo. Or at least, that’s what turning 40 felt like for me.
This is why I believe age 40 may be the best time to start running ultramarathons.
Before my glorious 4th decade began, I ran. Mostly on trails. But it was always just to sprinkle a little fitness into my otherwise busy working and parenting squeeze-in-the-outdoor-adventure lifestyle I evolved into.
But suddenly, running started to fit in more.
And running more started to help my body feel better. The aches and pains I had experienced in my 30s slowly disappeared. My patience for strength and mobility increased. And the miles on the trails got more and more fulfilling.
With decades of life experience, both physically and mentally, those of us over 40 bring a unique perspective and set of strengths to endurance sports that is just harder to acquire earlier in life. Ultrarunning after 40 isn’t just about pushing your physical limits; it’s about embracing a time in life where self-knowledge and endurance can combine to create truly holistic wilderness trail running experiences.
Why Start Ultrarunning After 40?
At 40, you're likely more settled in who you are and what you want to achieve. Less distractions. More purpose.
This maturity can be a significant asset in ultrarunning, where mental stamina is just as crucial as physical endurance. You might not have more time to dedicate to training, necessarily, but you do know how to prioritize your life. You know the value of setting up habits and systems to help you feel better.
Ultrarunning offers a unique blend of adventure, personal challenge, and the chance to join a community of like-minded athletes who value persistence and resilience.
And it doesn’t start with running an ultra.
In fact, I believe that any runner can work toward becoming an ultrarunner, even if they are starting as a member of a marathon relay team (like I did). Running your first ultra after that is not as far away as you think.
First Steps to Ultrarunning After 40
Sign Up for Your First 50k
Committing to a race puts a tangible goal on your calendar. This is crucial for maintaining focus and motivation during training.
You may need to put other events on your calendar first (a half marathon, a marathon, for example) and plan for the 50k to be in a future year. The important thing is simply to mentally commit.
If the thought of a race is intimidating, remember that the journey to that start line is as rewarding as the race itself. In fact, this is what makes ultrarunning fun (all the trail running and eating you get to do along the way). Allow the process to be your guide, not just the event.
Embrace the Athlete Mindset
Start seeing yourself as an athlete. This mental shift is vital for building confidence and commitment.
Regularly affirm your new identity, which will help solidify this mindset and prepare you for the challenges of long-distance running.
Select Quality Resources for Guidance
Listening to podcasts like the SWAP podcast can provide accessible, expert advice and keep you inspired. This one in particular is so full of uplifting vibes for all-abilities and all paces - something female runners need more of in my opinion.
Choose one or two primary sources of information to avoid overwhelm and focus on adapting their advice to fit your training needs.
Training Tips for New Ultrarunners Over 40
Balance Your Training
Incorporate cross-training to improve overall fitness and reduce the risk of injury. Bikes, elipticals, anything where you get get more time in lower heart rate zones will work here.
Be flexible with your training schedule—some days might call for a long run, while others might be perfect for short, recovery-focused activities. And when your schedule gets thrown into a blender, just do what feels right. No one follows a training plan exactly, so drop the expectation that you aren’t “doing it right” or are just “scraping by” (words I told myself too many times).
Adjust Your Nutrition
As you increase your mileage, your body's nutritional needs will also grow. In fact, eating more is one of the biggest keys to being able to run more with a healthy body. This is new, especially to runners who still have false images of what a runner’s body “should” look like. Eat as much as you can, especially during any run over an hour. Shoot for 60 g - 90 g of carbohydrates per hour and get in plenty of protein (more than you think you should likely). You deserve it.
Stay hydrated and learn which foods provide the best energy for long runs. Test and play with this! Gels and hydration mixes make consuming food easy, but simple muffins, PB&Js, or sweet potatoes can do the trick too. I’m currently loving the book
Prioritize Recovery (aka Self-Care)
Recovery becomes more crucial as you age. It also feels so good. Ensure you're getting enough rest, and don't underestimate the power of sleep in the healing process.
Insert mobility and strength into your routine. It doesn’t have to be a full trip to the gym. Leave that foam roller out and do it 10 min before bed. Put 3 exercises on your bulletin board and commit to doing them during your work day (like single leg deadlifts, squats, lunges). These bite-size elements add up quick and keep your body moving fluidly.
Consider practices like yoga or meditation, but don’t beat yourself up if you don’t have some sort of perfect “practice.” I like to listen to Yoga Nidra meditations before I go to bed (the Insight Timer app has a ton of free options). And I do yoga with my kids, which turns into a mommy jungle gym, but gets some flexibility in.
Starting ultrarunning after 40 is not just about proving something to the world—it's about proving to yourself that age is not a barrier to adventure. It's about transforming the narrative of what middle-aged life is supposed to be and showing that it can be a time of incredible physical and personal growth.
Plus, ultrarunning can take you to some of the most magical and beautiful places you can imagine.
Start your journey by joining us at The Wild Woman Races every June. Grab friends and sign up for the relay, shoot for the half-marathon, or make the 50k distance your first ultramarathon after 40 (or at any age).