Here are the five things I actually do to keep running relatively pain-free in my 30s.Fly View Productions/Getty Images
I used to think “running injury-free” meant one of two things: Either you were blessed by the running gods at birth, or you were lying. In my 20s, I ran hard, skipped warm-ups, barely slept and treated strength training like an optional hobby. Somehow, I survived, but not without needing to step away from running for years at a time.
I turned 30 last summer and have been running more consistently than ever before. My runner’s knee and hamstring tendonitis have finally lost the war. And it’s not one magical hack that’s making my Strava account shine – it’s stacking a bunch of boring, repetitive habits and doing them often enough that your body eventually co-operates.
Here are the five things I actually do to keep running relatively pain-free in my 30s.
Lifting twice a week
For a long time, I was a fair-weather weight lifter. I’d go hard for three weeks, feel strong, then disappear for two months. Shockingly, this did not make me stronger.
Now, I lift twice a week, every week, whether I’m motivated or not. The goal isn’t to set bench press personal records or walk out of the gym feeling like I just survived a medieval punishment, but simply showing up and maintaining good form.
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We tend to not associate running well with success around the dumbbell rack, but it’s been proven that regular resistance training strengthens muscles, tendons and joints. Keeping those in good form can safeguard us against injury.
Still, proceed with caution at the gym. A poorly executed deadlift once turned me into a human question mark for a week. Now I lift lighter than my ego wants, focus on clean reps and remind myself that my goal is never to set lifting records but to keep running pain-free.
Ten minutes of stretching before every run
I used to pride myself on how quickly I could get out of bed and start running: shoes on, door closed, sprinting into my workout in minutes. Now I spend about 10 minutes doing what we call prehabilitation, dynamic stretches that prepare my body to move well. There are leg swings, lunges, groin stretches and bridges, and my hips, hamstrings and glutes are way less grumpy as a result.
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There’s good evidence behind this, too. Dynamic warm-ups improve range of motion and neuromuscular activation, which can reduce muscle strain risk and improve running economy. Meaning, you’re less likely to pull something five minutes into your run.
Limiting alcohol
This one hurts my feelings a little, but here we are. I don’t think alcohol is evil, and I still enjoy a drink. I just stopped pretending it has no effect on my running.
Alcohol is linked to increased inflammation, impaired protein synthesis, and disrupted sleep – all of which are terrible for recovery.
When I drink more than a little, I notice it the next day. My legs feel heavier, my motivation drops and my easy run suddenly feels like a tempo workout I didn’t sign up for. So I’ve learned to be selective. Fewer nights of “why not another one?” means more mornings where my body actually wants to co-operate. This isn’t about perfection or forcing oneself to go stone-cold sober. It’s about recognizing that recovery choices show up in your training whether you want them to or not.
Take sleep seriously
In my 20s, I treated sleep like an inconvenience. In my 30s, it feels just as important as cross-training.
Poor sleep is strongly associated with higher injury risk in athletes. Studies have found that athletes who sleep fewer than seven hours per night are significantly more likely to get injured than those who sleep eight hours or more. Sleep deprivation affects co-ordination, reaction time, hormone regulation, tissue repair, and even willpower, which is everything you’d want functioning properly when you’re in training.
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When I don’t sleep, easy paces feel hard, my patience drops and I make dumb training decisions. When I’m well-rested, everything feels smoother. So I guard my sleep. Not perfectly, but intentionally. I make my room dark, place my phone out of scrolling distance and aim to keep my bedtime consistent. It’s not sexy advice, but it works.
Protein and creatine after each run
I used to finish runs and think, “Nice, that’s done,” then bask in my runner’s high on the couch, sometimes forgetting to eat anything meaningful for hours. Turns out, your muscles don’t recover on vibes alone.
Protein is essential for muscle repair and adaptation; it helps stimulate muscle protein synthesis, reducing muscle breakdown and preparing you for your next day’s run. Creatine, meanwhile, is shown to improve strength, support lean muscle mass, and may even have benefits for recovery and injury resilience by improving the body’s ability to regenerate energy. It gets a bad rap as a bodybuilding drug, and there is a slight chance that it makes you retain water weight, but it will not turn you into a thick pack of muscles.
I take a protein and creatine supplement, but that’s not necessary. A balanced meal with a lot of protein and carbohydrates in the hour following your run works just fine.
None of this makes me invincible. I still get sore. I still have days where something feels off. But these five habits have dramatically shifted my body from constantly managing injuries to actually focusing on training. Yes, it can all get tedious, but I’d rather spend 10 minutes doing glute bridges than six weeks on the couch.
