The weekend starts as always: wake up at 6:30am, put on shoes, and knock out the same 10K loop I’ve been doing for years, before anyone else is up. Lately, though, by the time I get back, my wife is already awake with the dogs and halfway through her first cup of coffee. Not only is my pace not quite what it used to be, but I’m forced to spend time stretching and warming up – something I didn’t need to do when I was younger.

Running hasn’t always been my go-to form of exercise. In my youth, it was more of a primer, something to build a baseline before the real demands of high school and college wrestling kicked in. For the last 20-plus years, I’ve really thought of myself as a cyclist. But between being a father, husband, homeowner, and coach, carving out time for a three-hour group ride isn’t always realistic. On days when the bike has to stay parked, a pair of running shoes and a loop at the local park has become the quickest way to get some cardio in.

…in a semi-grudging admission that I’m getting older, I’ve adopted a few precautionary rituals.

For a long time, my approach was to lace up, head out cold, and push as hard as I could for as long as time allowed. That worked when I was younger, but at 48, I’m realising it’s less than smart. I can still hit the pavement hard, but once the adrenaline fades, the aches and pains show up. So, in a semi-grudging admission that I’m getting older, I’ve adopted a few precautionary rituals.

Warm Up
Starting my run without warming up my muscles isn’t ideal for longevity and consistency. I now add in some light stretching, leg swings, and bodyweight movements. My left knee is always the first to gripe about the mileage (previous wrestling injury), so I make sure to focus on it. I’ve found that deep bodyweight squats and stair step-ups help me get things moving in the right direction.

Take Base Training Seriously
I can’t just go out and start running really hard anymore; I have to ease into my training and build up to the fast stuff. That’s not to say all my runs have turned into slow, easy days. The competitive edge is still there, and I still like to push the pace. I just make sure I’ve put in a few consistent weeks before going after it.

Recover Smart
I can’t afford to ignore the small aches and nags that show up as mileage increases, which can quickly derail my progress. Recovery is a priority for me and includes regular foam rolling along with plenty of time using my massage gun and TENS device, which uses a mild electrical current to reduce pain. I’ve also learned to listen to my body more closely. If I’m feeling tight or off, I’ll dial back the effort for the day. That approach helps me stay consistent and avoid major interruptions from injury.

Do a Little Pep Talk
I still give myself some harsh speech when I feel my pace slipping. But recently, I heard something on Instagram that put it in perspective. The creator asked himself why he continues to do hard things, and his answer stuck with me: “Because someday I won’t be able.” That line replays in my head and helps keep me motivated.

Lose the Ego
To stop stressing about time, I try not to check my watch (or I leave it at home entirely) and just enjoy the experience. No one else cares how much slower I run the loop now than I did a decade ago. Looking for another way to get my kilometres in and turn off the inner critic, I’ve found trail running to be a great alternative to strict road miles. Heading into the woods forces me to focus on the present – the concentration it takes to avoid tripping over roots, rocks, and all the other little hazards keeps me grounded in the moment. Trust me: When there’s a root waiting to snag your toes and send you flying, it’s way more important than whatever number is flashing on your watch.

Some days, I put on a mellow playlist and flow with the beat, or throw on a podcast and zone out. I run by feel rather than pace, whatever my body feels comfortable doing that day. Before I know it, I’m back home – I got the kays in, met my goal, and actually had fun doing it. All in time to feed the dogs, make breakfast for the family, and take on the day.

READ MORE ON: foam rolling longevity recovery tips stretching warm-up