I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Are you thinking about lacing up your running shoes for the first time—or getting back to running after years away from the sport? Whether you're a complete beginner or returning after a break, starting to run after 40 requires a different approach than in your younger years. But with the right guidance, you can discover the joy of running at any age.

Few people understand this better than Jeff Horowitz, a certified running, cycling, and triathlon coach who has completed over 200 marathons and ultramarathons across six continents. After practicing law for 20 years, Horowitz followed his passion and became a full-time running coach. He now teaches at George Washington University and works with runners aged 14 to 80. He's also authored several books, including "Think Like a Runner: Understanding Why We Run and How to Do It Better." Read on to discover his 12 proven rules that will help you build a strong running foundation while avoiding common injuries that plague most runners over 40.

From Law to Running: Following Your Passion

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"I had been practicing law for 20 years, but my passion for it had faded. During that time, my interest in training, racing, and coaching had grown to the point where I wanted to switch my focus and really follow my passion," says Horowitz. After coaching part-time for five years, he took the plunge into full-time coaching. "I've been doing it now full-time for 14 years," he adds.

The Journey to 200 Marathons

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"I was in my mid-20s when I discovered distance running," says Horowitz. His journey to 200 marathons wasn't planned—it evolved naturally. "Running 200 marathons was never actually my goal. I just wanted to do races that sounded fun for me, and at some point, I realized they were adding up." After completing his goal of running a marathon in every state, he kept going. "My friends and clients were very supportive of my running as I neared that milestone, and a number of them came with me to Kyoto, Japan, where I finally logged number 200."

Your Body Has Changed—Your Training Should Too

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What is the biggest mistake runners over 40 make? "Assuming that whatever worked for you in your 20s will continue to work for you," Horowitz warns. "The truth is that your body has undergone changes, and the puzzle has completely evolved and requires new solutions."

Three Critical Focus Areas

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Horowitz identifies three key areas older runners must address: "Not scheduling more recovery time after hard efforts is the biggest mistake. Not focusing enough on maintaining and improving core strength is probably the second biggest mistake. Not working on balance would be the third biggest mistake. As we age, our margin for error gets smaller and smaller, and we need to really pay attention to these details that we used to generally overlook or take for granted."

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The Truth About Weight Loss and Running

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"As a coach and trainer, I don't really like to link weight loss with running," Horowitz advises. He explains why: "Clients can make bad choices in training based on their weight loss goals. For example, your muscles may tell you that you need a day off, but you may believe that you need to run in order to reach your calorie burn goal." He adds an important insight about marathon training: "Some people think that they will lose weight when they train for a marathon, but that usually isn't the case because you need to take in so many calories to fuel all that additional running."

Nutrition After 40

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"Weight loss after age 40 involves realizing that your metabolism is slower than it used to be. You simply can't take in as many calories to achieve your goals as you used to," Horowitz explains. He recommends focusing on "fresh, mostly unprocessed foods, any carbohydrates in moderation" and consulting a certified nutritionist for personalized guidance.

Quality Over Quantity

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"I find that older athletes can still produce real quality efforts in training and racing, but the preparation needs to be more focused," says Horowitz. He emphasizes the importance of "stretching, flexibility, and off days or easy efforts after hard workouts."

A Smart Start for Beginners

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For beginners over 40, Horowitz recommends "starting with a mix of running and walking for short periods of time, and slowly build on the length of time and the length of the run segments until they feel comfortable with steady running." He suggests beginning with "half-hour training three to four times a week and then adding five minutes for one of those workouts every week."

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Finding Motivation

"I keep looking for new challenges to spark my imagination," Horowitz shares. "That might involve running new races or routes." He emphasizes the social aspect: "Most runners I know are really social animals. We love to run groups and hang out together. Social connections really help keep me motivated."

Essential Home Equipment

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"There are several inexpensive pieces of equipment that you can keep at home to both work on training and recovery," says Horowitz. "I would invest in a BOSU and resistance bands for training, as well as a foam roller and a massage gun for recovery. Working with these items has really helped me stay fit and injury-free."

Embrace New Training Methods

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"I've taken up yoga over the past few years, for example, and though I used to turn my nose up at that discipline, I've really started to enjoy it, and have certainly noticed improvements in flexibility and injury prevention," Horowitz shares.

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The Value of Professional Guidance

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"For best results, I really recommend that new runners, especially older ones, connect with a certified running coach to give them more personal guidance," Horowitz advises. "Coaching is not just for elite runners. Everyone can benefit from having a professional coach help guide them." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Trying everything but seeing no results? That's exactly where Bethany Leonardo, a Certified Personal Trainer and the Founder of Leo Sculp, found herself before discovering the approach that would transform her body and life. As a woman in her thirties dealing with PCOS, she had tried countless methods without success. But everything changed when she developed five simple rules that helped her lose 11 pounds and transform her body. Here's how she did it – and how you can, too.

The Journey to Finding What Works

"Honestly, I had done everything I knew to do on my own," Bethany reveals about her starting point. "I cleaned up my diet, I was taking supplements, I was working out often with mostly cardio and a bit of strength training here and there, but I felt out of control like my results were not changing anything about me physically, my energy levels were not where I wanted them, and I just felt exhausted and overwhelmed." Her energy levels were low, and results seemed nonexistent. That's when she decided to try a completely different approach.

Rule 1: Make Strength Training Your Foundation

The first breakthrough came when Bethany shifted from primarily cardio to focused strength training. "Working out was more of a task just to check off my list every day, rather than what it is to me now, which is a celebration of just moving my body," she admits about her previous routine in her video post. But that changed when she started following a structured strength training program three days per week. This consistent approach led to remarkable results - an 8% body fat loss in just the first three months.

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Rule 2: Follow Expert-Designed Programming

Rather than piecing together random workouts, Bethany worked with a professional to create a structured plan. Her measurements tell the story of success:

• Starting stats: 22.9% body fat, 122 lbs
• After 90 days: Approximately 15% body fat, 114 lbs
• Final results: 14.3% body fat, 111 lbs.

Rule 3: Focus on Form Over Speed

"I think by showing up to every workout and seeing the method behind how the workouts were formulated, understanding the techniques that made each exercise effective in order to target a certain group of muscles, it just showed me that here again, there's a design process behind exercising," Bethany explains. This attention to proper form and technique helped her target the right muscle groups and achieve better results with less risk of injury.

Rule 4: Treat Fitness as an Art Form

Coming from an art and design background, Bethany approached fitness with a unique perspective. "I believe fitness can be an art form in itself, and it's become one for me," she shares. This mindset shift helped her see each workout as an opportunity to sculpt and strengthen her body, making the process more engaging and enjoyable.

Rule 5: Prioritize Recovery Between Sessions

The key to Bethany's success wasn't just about the workouts – it was about smart recovery. "I followed Ben's macro and calorie guidelines, I showed up 3 days a week consistently, and I put in the work. It started paying off in how I felt and what I saw I was getting better at," she explains. This approach proved especially effective in managing her PCOS symptoms, with Bethany noting improved hormone regulation throughout the program.

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The Mental Transformation

"Not only that, but my mental strength has skyrocketed. I feel more joyful and brave and confident and inspired every morning when I wake up," Bethany shares. Beyond the physical changes, she experienced a complete mental transformation. This holistic improvement became the foundation of her sustainable success.

Creating Lasting Change

The most impressive aspect of Bethany's transformation wasn't just the weight loss - it was how she maintained it. "Now in my thirties, I could actually perform at a better level than ever. I could jump, lift, move, do anything better than before," she explains. By following these five rules consistently, she created sustainable habits that continued to deliver results long after the initial 90-day period.

Inspiring Others

"They say, first people will ask you 'why you're doing it,' and later on, people will ask you 'how you did it,'" Bethany reflects. Her journey has inspired others to pursue their own transformations, showing that sustainable results are possible with the right approach.

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Your Turn to Transform

"Self-confidence is a superpower," Bethany emphasizes. Her journey proves that by following these five simple rules - prioritizing strength training, following expert guidance, focusing on form, treating fitness as an art, and prioritizing recovery - you can achieve remarkable results. The key is to start with a solid plan and stay consistent with your efforts. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.