Quicker Running Recovery For Over 50-Year-Olds
ฝัง
- เผยแพร่เมื่อ 9 ก.ค. 2024
- Running recovery is critical for any endurance runner; however, as you age and get into your 50s, it becomes more fundamental so that you run consistently and avoid long layoffs with injury.
If you have fewer injuries, that enables you to run more consistently and improve and even get faster.
In this video, I look at recovery as an ongoing process in real terms, not just something that happens at the end of the run.
Here is what is covered in the video.
0:00 4:11 Why Recovery Matters To The Older Runner.
10:08 80/20 Rule Of Running Recovery.
14:38 Recovery Post Longer Run.
20:12 Nutrition That Assists Recovery From Running.
27:11 Supplementation For Better Recovery From Runs.
31:07. Bottom Line As A Older Runner Who Wants To Keep Improving.
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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.
Thank you. Just started running, turning 48 soon. Nice seeing info geared toward those of us that are no longer 20.
Thanks Dianna
I appreciate your channel. I ran my first marathon at 51. I have ran 3 per year now. I feel like I’m in better overall fitness than I did at 18 years old. Thank you for all your tips. Very helpful.
Pleasure. And well done on feeling great.No small achievment.
Fantastic
Am doing my first half marathon at age of 56 … started from couch to 5 k … not very fast , my 5 k took me 44 minutes and that’s my best but I can feel my endurance changing . I’m not breathless even after doing 15 k which I did yesterday w
Building those foundations is key. Sounds like your doing a great job.
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. 👍
Great you are coming back. And most importantly you are enjoying your running. Glad the video helps .
I agree with you, I started running st 59 yrs old. Will be 62 in July. Start with the Maffatone Method and for me, it worked. I went from 24 min mile to upper 16 mins per mile. Then i got stuck and was too comfortable at that "safe" rate. Hired a run coach. She has me doing intervals. Started with 2:1. Now up to 4:1. I could not get past running a 10k. My left foot would start hurting. I ran 7 miles last Saturday, and it blew me away. Im getting better. I really have to focus on recovery, I'm weak there. Ty for this, very informative.
Pleasure. Keep on progressing .
In my later 40's now in age. Used to do meditative running 15 miles at a time 4 to 5 days a week. My lungs and heart can go 100 miles but the muscles and joints start wearing down now even with prep work. I bought a street strider machine machine (elliptical but moves like a bicycle outside) and doing that 3 times a week and then a couple runs a week in between. Doctor's told me to mix up training so not overworking same muscle groups over and over with same loads instead mix in ( Weights, swimming, biking, martial arts, P90X type stuff etc.) Great video. As we age we have to adapt and celebrate what the body will still do and not give up because it's not the same as the 20's anymore.
Yes, adapting is the key. And it's incredible what you can achieve.
Just found you not wanting to admit I'm nearly 60 and being made to feel old over 50 and useless your video are specific and great thank you
Brother you look fantastic.. excellent points mentioned. I'm 43 and got back into running and sprinting in my late 30s and oh boy was a humbled. The brain feels like I'm 20 but the body definitely doesn't and this was a big problem for me. Also, strength training I neglected.. I just wanted to run when I wanted to run and did nothing else. After some nagging injuries I had to take recovery extremely seriously.. strength training and stretching almost regularly to get my body somewhat optimal again. A truly eye opening experience having to thoroughly understand, hey... I'm not 25 anymore and I actually need to put in work to do what I want to do. It's been one hell of a journey of learning how to run over 40 and maintain health. I've had every little nagging injury. Sore ankles, tight aching lower back, cramps, dull achy knees, plantar facitis and so on. Now in order for me to maintain good health and run 10 to 15k a week at 230lbs there are a lot of things I needed to do to feel and be at my best. Excellent video and much needed for us aging folks. Appreciate your take on things. Take care and God bless.
Thank you and the best of luck with the running.
I was always far too fat to run (exercise at all really) but have finally got the weight under control. Now as an older beginner runner, I appreciate all your advice. Thank you 👍
Fantastic. And well done Lizzie. Keep on enjoying and improving .
Hi Lee, as I have pointed out at some of your more recent videos mostly everything of what you discuss applies to those of us approaching 70, you really nail it. If I were to add anything it would be to emphasize as you did recovery is an ongoing process especially as we age, cross training becomes more vital, because it’s helps what little muscle we have by comparison to our youth to protect our joints and aides in our flexibility so when we call upon our bodies for those harder efforts it will lessen concern for injury, as always your content is fantastic for someone close to 70 it all applies. Thank you thank you
Pleasure Thomas
Lee, happy to say I stumbled upon your channel so hay I did. I’m 67 and everything you discussed in this video is on target, I won’t go thru the list except for 1, diet I do not eat red meat some fish but I will say proper balance and consistency is key, moderation and nothing in excess. More fruits and vegetables is preference. All of my recovery supplements are plant based never a question, as well as energy gels. I’m on the cusp of breaking a 2 hr half marathon which for me would be a major milestone and I must say I implement 90% of what you discussed in this video, wow thank you.
Tremendous progress Thomas .
I changed to a plant base diet about a month ago. I am 49 years old. I have read the china study because I watched, what the health on netflix. I now want to run a marhon. My whole life has changed. Thank you for this video.
Pleasure. Best of luck with the marathon
Wow, this video just came up on my feed. I'm so pleased it did.
So interesting and full of good quality information. Thank you.
Thank you.
Thank you. All of your points were wise and helpful.
Glad it was helpful!
thanks Lee this is truly brilliant. it's so hard to even find other runners my age much less helpful advice! 57 here too and going strong. it's all about recovery
Thank you . Yep recovery . Sleep. Diet . Less stress .
A very interesting talk indeed. A ten week old runner in a 48 year old body that used to be against any kind of running before because I thought it was too hard. What is hard now is to wait for my technological coach to tell me I can go again (but I am starting to get matters in my own hands). I have thoroughly enjoyed the past ten weeks. I am looking forward to the next weeks, months or even years of activity and I will definitely apply your tips. Thank you for the video.
Thank you . Glad to hear your enjoying running .
Great video!
Great video, I enjoy running and at age 52 I can appreciate your channel. Thanks for the content!
Thank you
❤ love your perspectives ❤️. I am aligned with what you are saying 😀
Thank you
@@Silverbackrunner I’m very focussed on resetting peoples minds and bodies especially once they’re over 40… After over 25 years in western medicine I am now in the business of Transformational health coaching and hypnotherapy, which is all about transforming our health from the inside out and a big part of that is cleaning up what we put into our bodies so that we can optimize our mitochondria function. And not be on weird “diets.” Etc. So I love your work and perspective as it falls in line with how I live and how i work too! Plus, I am over 50 and I used to run in my 30s and 40s and then I quit for 10 years and now I just got back into runnimg 12 weeks ago (ouch) so a lot of the stuff you’re saying is relevant to me personally as well❤️
48 yr old coming to the party late here, but if you need a post run recovery product I've found half a stick of Tailwind recovery powder is just perfect. A full stick is too much for me. Energy levels get restored very quickly. I wasn't keen on using all the sports drinks/powders etc, but as my workload has increased, a small amount after long runs is enough to sustain the program in a better manner.
Yes I have used tailwind . I liked it . As you say getting the quantity right is a personal thing.
I've only gotten back into running when I was 46. For the first few months I really struggled, inflammation and injury was my biggest setback. I had to start small and fight my way up, as that's how it felt after not running for several years.
It's been a long learning process, having to warm up gradually, resist the temptation to open up the throttle and pull something.
2 years in I can now say I'm a competent runner. I know how my body work, in terms of how far I can push it and fuelling which can be interesting.
Love my massage gun, it's all about the thighs with me, they always have a dull ache, the gun does a good job of working it out.
Funny you mention relying on the watch, my little Huawei gt served me well, but it's lacking metrics and accuracy, so stepped up to the coros vertix 2 now my runs are getting more serious.
I can currently do around a 5m/k but really want to get the magic 4.30 where it'll put me in the sub 1.30 hm category, as I have my first in a couple months.
Nutrition to me is vital, as my body was t2d I've turned it around, so only fuel with carbs prior to a run, all other times it's if and keto.
Funny you mention diet, as I too eat lots of veg, and have gone off meat.
It's put me in what I feel is the best shape of my life, protein wise I have a couple protein brownies from home bargains, and some electrolyte tabs.
I've tried chocolate milk as some elite runners swear by it, but I find the dairy makes my post run inflammation worse.
Moringa oliferia is a very good one to take, many with arthritis swear by it. Takes a few weeks to notice, but it's a great anti inflammatory.
Been and done the supergreens thing, didn't do a lot so I'm guessing I'm not lacking anything, I do take many other supplements mind.
D2 with K3 is vital, it controls so many processes, from energy, immunity and keeping plaque buildup at bay.
Darren, I love the fact you have been so open-minded. Tried things kept ways worked and stopped what did not. I think you have every chance of hitting your goals-best of luck.
"working fluctuating shifts also makes it hard to put consistancy in your training..day ,night and eveningshifts..is bad for recovery
Sadly this is a challenge . It takes careful planning.
Great tips. I am a novel runner in my fifties. I have done some errors which produced injuries, but general balance is amazing. Great tips!
Thank you .
Great video
Thank you
Yo Lee I really enjoyed this vid. I’m 58 and a lot of what you said I can absolutely agree with. Nice to get some reassurance I’m on the right track. Food is definitely our fuel for running and recovery. In general people eat too much processed food. The more natural the greater the benefits for sure. Have a great day!
What you do and eat makes a big difference as you get older for sure. Thank you for watching
Same age runner as you. Love your talk. Subscribed 😊
Thank you
Very interesting, I am 56 an experienced that I need a different approach too. I was a 2:30 marathoner in a prior life, but today I just can't handle two tempo sessions per week anymore. This brings me to my topic. I think that the 20/80 rule is misleading. People tend to think that 20% hard is fast, but isn't a +15 mile long run hard? Today I run 50 miles per week, but no way I could handle 10 fast miles and a long run per week. So I think that 5-8 fast miles plus a session with strides plus a long run may work for a lot of +50 runners.
Top point. You have to get a good balance between intensity and volume. Plus, every runner's plan/routine will look different based on ability, tolerances and just plain time.
Loved the video Lee, definitely will look at the vitamin D.
I'm 66 started running 3 years ago done my first half marathon 3weeks ago 2hrs 1minute 31seconds........got another in April but I'm finding as I up the mileage I'm getting a lot more aches and pains. Still love it though 🙂
Thank you Ian . Just remember recovery is key too. Best of luck.
Excellent video! I agree with a lot of what was said, however, the technology is extremely close to giving you professional level coaching 24/7. My watch I wear all the time. It monitors my sleep, running , cycling, swimming , and weight. It gives me suggested workouts based on all the above. I try to follow the suggested workouts which will give you a well Ballenger workout/recovery ballence.
Shaun I think watches are great . My only issue is the information going in is not a 100% accurate.
For example heart rate.
So some of the recommendations are then in inaccurate.
But I love my watch all the same .
Bonjour Lee est ce que pour nous les Séniors il faut faire des étirements après la séance de course SVP ?
Robert de Porterie le Vésinet France svp ? 🤔
I think a warm down is good .
For me personally I have always preferred a cool down section followed by gentle walking .
I do some light running drills before I start a run and lead in with a warm up pace to wake my body up to the run.
I feel everyone is different but that is what works for me .
Thank you sir i am 48years old I started running 2years ago I usually run 13kiomets daily is it good for my health pl suggest me
Hi Mahesh, a lot depends on many factors. But number one you are enjoying your running and injury free.
Your recommendation is good but too much work! Lol!
It is a lot of work. Aging is harder option in my opinion. Your right though it’s a lot of focus. Which I personally enjoy.
50 + ? How about us 70 + runners?
Too right. It's what I am aiming to be doing. Keep on going