Fix These Common Weaknesses to Run Better After 40
These 5 small exercises can make a big difference
Running after 40 feels different. That’s normal. But here’s the truth most runners miss: the problem isn’t always your heart or your quads. It’s the smaller muscles you stopped thinking about years ago.
Your body shifts as you age. Posture slips. Breathing changes. Stabilizers go offline. I’ll be honest. Some of these exercises are ones I hadn’t tried before. But once I understood how much they affect strength, posture, and injury prevention, I knew they were worth try.
What’s Could Be Holding You Back
Slower times aren’t just age. Often, it’s specific muscles that aren’t doing their job. Fix those, and your whole run improves.
Problem: Your Breathing Is Too Shallow
Sitting and stress train you to breathe from your chest. That kills your running efficiency. Your diaphragm gets lazy, and your body fights for oxygen.
Fix it: Practice belly breathing.
Lie on your back. One hand on your chest, one on your stomach. Breathe so only your lower hand moves. Do this daily—on the couch, in bed, whenever.
Problem: Weak Shins = Shin Splints
Most runners work their calves and ignore the tibialis anterior. When this muscle fails, shin splints show up.
Fix it: Do tibialis raises.
Stand against a wall. Keep heels down. Lift your toes high, hold 2 seconds.
Problem: Rounded Shoulders
Life at a desk weakens your upper back. Your shoulders round forward. That posture mess makes running harder. Just check your shoulders reading this - are they rounded forward? Yes? See.
Fix it: Do wall angels.
Back flat against the wall. Slide arms up and down like making a snow angel. Keep ribs down and arms touching the wall. It’s harder than it sounds.
Problem: Your Shoulder Blades Drift
The serratus anterior keeps your shoulder blades in place. When it’s weak, your arms swing sloppy and waste energy.
Fix it: Do serratus wall slides.
Face the wall. Forearms on the surface. Slide them up while pushing into the wall. Keep your blades stable and moving smoothly.
Problem: Calves Are One-Sided
Everyone trains the calf muscle (gastrocnemius) but ignores the deeper soleus, which powers endurance and blood flow.
Fix it: Do bent knee calf raises.
Stand with knees slightly bent. Raise heels off the ground, lifting your body up onto your toes, and then slowly lower back down.
## Where These Fit in Your Routine
You don’t need a full overhaul. Just slot the right move at the right time:
Before runs: Do tibialis raises, and belly breathing to activate key muscles.
After runs: Try wall angels, and bent calf raises while your body’s warm.
On strength days: Add serratus slides to your regular lifting.
Anytime: Use breathing drills and shin work as mini movement breaks during the day.
Final Thought
These exercises won’t impress anyone at the gym. But they’ll keep you running while others are stuck on machines.
Some of these moves were new to me too. But once I started testing them out, it became clear how much they matter - not just for running, but for everyday movement and long-term health.
Pick one or two issues that sound familiar. Start there. Small tweaks now mean stronger runs later. Your future self will be glad you did.
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Reference: 10 Muscles Everyone Neglects & 10 Exercises You Should Start Doing Immediately