Tom Cooper, musculoskeletal podiatrist and clinical director of ACE Feet in Motion, gives our readers a crash course in marathon running in your 40s.

Turning 40 was never going to be just another birthday for me. I wanted it to be a milestone, a challenge, something that proved I could be fitter at 40 than I was in my 30s. For me, that meant aiming high.

So, I signed up for the Milan Marathon.

This was not a spur-of-the-moment decision. I have spent my career working with runners, helping them recover from injuries, and I have run my share of races. But a full marathon was a different beast, especially with the shin problems I have battled for decades.

Why 40 Was the Perfect Time

I knew the facts. As we age, muscle mass is harder to build, weight is harder to lose, and recovery takes longer. I also knew I had one advantage now that I did not have in my 20s: patience. I could plan, pace myself, and train smarter than ever before.

Giving myself a year to prepare, allowed me to build fitness gradually whilst also protecting my body.

The Injury I Could Not Ignore

My main concern was my shins. Since my rugby days in my 20s and my half-marathons in my 30s, Medial Tibial Stress Syndrome, or shin splints, has been a constant problem. It is pain along the inside edge of the shin bone, caused by overloading the tibia and surrounding muscles.

I decided to treat my shins like any other muscle. I would apply controlled stress, then allow full recovery before stressing them again. That meant starting with a very low running volume and building up slowly.

Choosing the Marathon

My birthday is in April, so I looked for marathons the following spring. The Newport Marathon on April 13 and Milan on April 6 were the contenders. Milan won with its beautiful setting, earlier date, and a clear goal I could focus on.

Building Slowly

In the early weeks, I could only manage one run per week without flare-ups. Gradually, I built up to three runs a week:

• Weekend long run for endurance
• Tuesday recovery run to aid healing
• Thursday tempo run for speed

I stuck to the 10 percent rule for increasing distance. Recovery runs stayed slow, with my heart rate in Zone 2 to improve aerobic capacity without adding unnecessary strain. On sore days, I swapped running for the Wattbike to keep fitness up without impact. When my shins acted up, I used Shockwave Therapy to speed up recovery.

Patience Over Push

This journey was as much mental as it was physical. I had to regularly ask myself, should I run today? Rest days became part of the training, not a sign of weakness.

I was not chasing a personal best. My goal was simple: cross the finish line healthy and strong.

The Physical Shift

When I started training, I weighed 102 kg (about 16 stone). By race day, I was 92 kg (14.5 stone). I did not aim to lose weight, but consistent training and better eating made it happen naturally. Running at 14.5 stone felt a lot easier than at 16, but more than that, I proved to myself that I could take on a marathon despite my injury history.

What I Learned:

• Plan ahead and give yourself time to build mileage safely.
• Listen to your body because pain is a signal, not something to ignore.
• Treat injuries proactively by seeing a podiatrist or physiotherapist.
• Focus on finishing, not the clock, because the win in a marathon is in crossing the line.

Race Day

Standing on the start line in Milan, I felt a mix of nerves and excitement. The race was tough, but crossing that finish line was not just about running 42.2 kilometres. It was proof that turning 40 does not mean slowing down.

With the right mindset, smart training, and a willingness to adapt, you can take on challenges you never thought possible.

If you are ready to take on your own challenge or need help overcoming a running injury, get in touch with Ace Feet in Motion today. Our team can help you reach your goals and keep you moving at your best.

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