409: If I Only Had 10 Minutes to Help You Run Better…

I have been asked this question: Angie, if you had 10 minutes with someone who was struggling, how would you help them? 

For me, it almost always comes down to strength. 

Whether it’s nagging injuries, plateaued progress, or just feeling off, the key lies in strengthening your foundation. In this post, I’m breaking down the core takeaways so you can run stronger, stay injury-free, and feel good doing it—especially if you’re navigating the changes that come with age.

Kickstarting (or Restarting) Your Running Journey

No matter where you are on your running journey—getting back into it, training for your next race, or just trying to enjoy your runs again—success starts with the basics. But here's the secret: the basics aren’t boring. In fact, they’re powerful.

Running isn’t just about logging more miles. It's about creating a body that can handle those miles—especially after 40. That means embracing strength training and learning how to manage stress. These two pillars can completely transform the way you train, recover, and perform.

Strength: The Foundation of Sustainable Progress

Let’s talk strength. After 40 (and truthfully before 40 also), strength training isn’t optional—it’s essential. It helps prevent injury, supports your joints, improves running efficiency, and even boosts metabolism and hormone health.

But this isn’t about bulking up or spending hours at the gym. It’s about strategic, functional strength—especially single-leg work, because running is essentially a series of controlled one-legged jumps.

And strength isn’t just physical. Mental strength—how you respond to challenges, how consistently you train, and how you trust your body—is just as vital.

Stress: The Catalyst for Growth

Here’s a truth we don’t hear enough: you need stress to grow.
 

Running is a stressor. Strength training is a stressor. But too much, too soon—or without enough recovery—leads to breakdown, not progress.

That’s where the “Goldilocks principle” comes in: not too much, not too little, but just right. And what's just right for you might be different from someone else. That’s why I’m such a big advocate for individualized training plans that honor your body, your lifestyle, and your goals.

But here’s the thing that a lot of people don’t realize…

You don’t get stronger during your workouts—you get stronger when your body has time to adapt. Recovery is where the magic happens. And after 40, our bodies often need more time and care to recover fully, especially for women navigating perimenopause and beyond.

This is where many runners get tripped up. Pushing through fatigue. Skipping rest days. Ignoring sleep. But when we respect recovery, our running gets better—faster, smoother, and way more fun.

Your Next Step: Join the Running Reignited Challenge!

Reading about this is one thing—experiencing it is another.

That’s why I created the free five-day challenge, Running Reignited—specifically for runners over 40 who are ready to run smarter, get stronger, and rediscover their joy for the sport.

🗓️ It kicks off May 12 and includes daily lessons, workouts, and coaching—all focused on helping you:

• Build strength without spending hours in the gym
• Train with the right kind of stress (and avoid burnout)
• Maximize recovery so your body can adapt and thrive
  
  

👉 Ready to reignite your running?

Join the challenge now at realliferunners.com/challenge.

Let’s train smarter, move better, and build the strongest version of you—together.

Because running after 40 isn’t about slowing down. It’s about leveling up—with the right support!