Ep 89: From 9 Minute Miles to 12 Minute Miles — What I’ve Learned in Over a Decade of Running as a Midlife Runner

In this episode, I’m getting honest about something many runners experience but don’t always talk about: the slowdown that often happens in midlife. As life gets busier, injuries pop up, hormones shift, and stress piles on, running can start to feel harder—and for some runners, that’s when they consider quitting altogether.

After more than a decade of running through my 30s and now my 40s, my pace has gone from 9-minute miles to 12-minute miles (and sometimes slower). But along the way, I’ve learned that running was never really about the pace—it’s about the journey, the consistency, and the person you become through the miles.

In this episode, I share the biggest lessons running has taught me over the years, including why consistency matters more than perfection, why joy is found in the training rather than race day, and why longevity—not speed—is the real goal for midlife runners.

I also share practical tips to help you keep running strong in this season of life, including training smarter, prioritizing strength training, fueling your body well, and embracing whatever pace keeps you moving forward.

If your running has slowed down but your love for the sport hasn’t, this episode is for you!

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer research

https://fundraisers.hakuapp.com/filluptospillout

 ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison