Written by Jonathan Meltzer
People are often shocked when I tell them I’ve been running for 47 years, whether that’s because I don’t look my age or have simply been running that long without any serious injuries. I credit my youthful appearance and good health to some good genes, but primarily a lifetime of running. Here are three guiding principles that have helped me run strong for decades:
1. Wear the Right Shoes
The right running shoes are absolutely essential. For the past 2.5 years, I’ve worked at PR Running, helping new runners find the gear that fits their needs. At PR—and other specialty running stores—trained staff can analyze your gait and ask the right questions to determine the appropriate level of stability and cushioning. After that, it’s about comfort.
Most running shoes last between 300 and 500 miles (I personally use 400 miles as my benchmark). I recommend using an app like Garmin to track your mileage and replace shoes before they wear out and put you at risk of injury. Even if your shoes still look good, it may be time for a new pair.
2. Prioritize Rest Days
Throughout my running journey, I’ve had years where I logged over 2,500 miles, and others closer to 1,000. I used to run every day, sometimes for weeks without a break. But one article stuck with me: it said that running on consecutive days increases your injury risk.
While younger runners might be able to get away with fewer rest days, recovery becomes more important with age. For the past several years, I’ve adopted a schedule where I only run on consecutive days over the weekend. I reserve Mondays, Wednesdays, and Fridays for either rest or strength training. This routine has kept me healthy and injury-free.
3. Train with Nutrition in Mind
In my 30s, I ran marathons without eating before or during the race—and never had a problem. But after taking a break from marathons and returning in my 40s, things changed. I trained hard for the Bay State Marathon and was in the best shape of my life—only to hit the wall at mile 20 and record my first DNF. I followed that with two more DNFs, both in Boston.
Eventually, I learned that nutrition and hydration aren’t optional. They’re critical, and they need to be integrated into your training—not just saved for race day. Nutrition and hydration while running fuels your body and prevents dehydration. Make sure to try out some fueling options before the day of the race as well to make sure your body is accustomed to them.
Everyone develops their own habits and wisdom to stay healthy and strong as a runner. These are mine. I hope they help you avoid some of the pitfalls and stay on the road for years to come.
— Happy running!
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