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Thanks so much this is helpful. I'm a 53 year old woman and starting running again after a 4 year 'break' - thanks so much for sharing your experience and knowledge.

Hi Lee I've found with my Zone 2 runs that my heart rate gradually drifts upwards for the same pace after a while. Would you recommend switching to perceived effort when this happens or slowing down to bring the heart rate back down? When it comes to hills I automatically add on around 5-10 beats depending on the gradient of the hill, should I be doing this or should I revert to walking up the hill Cheers

For me it was just about getting back running, I found it easier on a threadmill. 1 min walking, 1 min running, 2 minutes walking, 1 min running, 1 min walking, 2 min running, 2 min walking. Just 10 minutes total, 3 minutes of running. Getting some running done from the get go was a great victory. I kept doing it for a month or so 4 times per week until it became easy, then I added 5 minutes.

This was great, just found your channel! Subscribed. But I'm also seconding the "nothing ego/ silly about running ultras" feeling. I started ultras at 40, after decades getting slower and slower in road 5/10ks. Wish I'd started sooner, it's so much more enjoyable- and far less ego-driven- than shorter road races! Less injuries, too!

I really enjoy your videos; they're super detailed. I like your content about ego and the self-coaching parts.

What I take most from this Lee..which I’ve always believed until further developments , is that current watch technology is not as good as running intelligently by feel…digital people not realising they are non digital beings

thanks Lee! Well explained. I see a lot of people who seem to only have one gear. also nothing silly about running ultras. you can do that AND lose the ego!

Hi Lee ,just came across your video found it very interesting, just starting back after having 18 months off (59) found it hard at first which wasn't surprising back getting back to enjoying it again, don't want to push to hard to soon so listening to you makes sense. 👍

Got speed 2. By far the best sole I´ve ever run in... at the same time by far the worst shoe I´ve ever worn for running. The design and shape of a saucony shoe is nothing short of detremental for your foot and knee health. It forces your toes together, it´s wide around the parts of the foot where you don´t need it and narrow where it should be wide. The topo ultrafly 3 were the first topo shoes I bought. By far the best fit and feeling I´ve ever had in a running shoe. Took some time to physically adjust my foot back to how it´s supposed to work (toe-spread when loading it) but once I managed that (took just a few runs), the feel of those shoes were fantastic... except the sole of the ultrafly was nothing short of a disaster. No responsivness, very little cushioning.. I came to the conclusion I wanted a shoe that was had topo design and saucony sole.. voila.. cyclone 2 here it is.

Hello My new Best friend , do You have anything on hills ?

Great stuff mate .

Great video!

Hi Lee, when focussing on long distance running how often should someone do speed or interval and/or tempo runs. Let's say running 60K/ week in 4 sessions

If by the first 4 minutes of a 15 mibute videoi you are still taking about what you are going to give in the video, then the video is not worth watching - I am a 67 yr old runner with over 40 maratjons done. You metined buying half marathon etc training plans - why would anyone buy a training plan where there are plenty of half marathon and marathon training plans available online ?

great information!

1 Tempo run a week ?

Good stuff this channel .

I know we are older runners but swerve the wurthers originals grandad music ffs 😂

What software are you using for your schedule? It looks nice.

Ich trainiere nur in Zone 1, trotzdem habe ich morgen nach dem Aufwachen immer das meine Waden oder Achillessehnen beide verkürzt sind. So stark das ich schlecht gehen kann. Was kann das sein?

smart video!

Thank you Lee. I have always been active and relatively fit but never took to running. Years ago I had back surgery and it was some time before I was back to speed with my vigorous outdoor activities. I assumed I would never run as it seemed a particularly brutal Pastime. At age 71 I started trail running with some friends and had some really great days. I quickly got better and looked about for some guidance. Well meaning advice as to how best to get out a chair etc. weren’t much good to me. Most tips for older runners seemed directed to much younger folks and usually those with a running background. I was running three or four days a week and enjoying it but I struggled with recovery. I became fitter but I felt like I wasn’t progressing, so I signed up for a running clinic offered by a local running shoe store. I am very happy I did this. I learned that I was running too hard most of the time. I learned that my warmup needed to be much much longer. I am beginning to learn how to do speed work. I found out the simple joy of long easy group runs. Last weekend I ran my first race. A sort of trail race and 16 km long with 1400 meters of vertical, it was a bit of a grunt. I finished forth in my age group. I ran with a friend and we ran our plan. Stoped only for water stops and ate something every twenty min. I kept my heart rate in my target range just below my lactate threshold. I recovered well and quickly. I am inordinately proud and have ambitions for future contests. I will be 74 in a few weeks and I have convinced myself that I can continue to improve. lol, there seems little down side to trying. The advice you have put out in the two videos of yours that I have seen has been spot on for me. Thank you.

Whenever I have a day, where I have a hard time staying in zone 2, I only breathe through my nose.

Love it... Don't get fat! you're a man with the same opinions as me I'm 53 and take it easy is not in my nature, if I'm not running I'm at the gym running rings around those half my age. Others try to ridicule me for eating so healthy, NO alcohol, No cigs/vapes those people who think they know better and are usually fat and with an unhealthy diet. I am currently the best version of myself and intend to not rest until a better version comes along and then another and another.

I will be 69 in August does all this apply to me as well.

kd lang et al.

Wise words…🎉

Great video and sound advice. Consistancy is definitely the key.

Great info Really enjoying my training with you Lee

If I may try to be constructive, the information was valuable, thank you. But, the music was far too intrusive and a distraction. Perhaps its volume could be reduced in future videos?

Congrats Lee! Great time!

Cracking time, great work out there, it was a brilliant day 🎉🎉

Great run well done

Wow! Great job! 🎉

"working fluctuating shifts also makes it hard to put consistancy in your training..day ,night and eveningshifts..is bad for recovery

Well done! Great performance.

well done!

Well done Lee amazingly fast

🤜 you got this, we got this. Let’s choose our destiny, work for it, and hopefully earn it. 🏃🏻

Awesome video! I’m a 32 year old runner with one back surgery so far and I’m trying to preserve everything I have for as long as I can!

So true! I try every hour to get away from my desk and do 2.5 minutes single leg alternating hops or deep squats. It is still hard to fight the sedentary lifestyle. I stopped alcohol altogether (for years now). Still, my body has gained some kilos through the years 🙄. Micro-sessions through the day are golden (some call it micro-dosing 😄).

Feck Yeah! Turning 65 this July. After a hiatus of 20 years started running again last summer. Present parkrun PR just under twenty one and a half minutes. Aiming for sub 20. Why? Because I want to and am not stupid about the training. This running lark is so much of the mind.

I needed to hear this. Thanks Lee.

Lee, those are great life tips that apply to all of us senior runners. Thanks for the good practical advice. And, welcome to the 60’s. Paul

Controlling my ego has been the most important thing to making me train intelligently. I mustn't look back to my peak years at my age..69. Taken me years to learn. Just go watch Masters athletes....

Some really hard hitting truths, but so good to hear. Runners should never listen to people who think you should 'age gracefully', or think you slow down as you get older. A runner for 43 years, hitting 70 this summer, I am training harder than ever with an online coach (I live in France), gym sessions twice a week etc etc. I like to shop on foot with a rucksack (extra weight training!), off 6 week cycle camping touring in May with husband and just bought a Benpacker walking trailer to head off for solo camping adventures. Hope to be running competitively till 80....or longer. You too! 🙏

I'm a 53 year old who got back into running two years ago after retiring from football around twenty years prior. I was eating a mainly keto diet for the past few years but was getting quite sore muscles after a run and would need a day to recover. I started running again two weeks ago after being inactive for six months. My fitness has dropped so I am starting from the beginning again and concentrating on building my aerobic fitness with mainly easy low heart training with some strides and tempo runs thrown in. I've been on the carnivore diet for the past two months and what I have found is that I don't suffer from muscle soreness like I used to and I am comfortably running four days a week and will up the volume and miles as I get fitter.

50 + ? How about us 70 + runners?

This is some great info and well presented. Keep up the good work on this channel - it’s appreciated!

Same age runner as you. Love your talk. Subscribed 😊