Started running at 52 and I was continuously injured for the first year. I'm 55 now and mostly injury-free and running 5-6 races every year. My races are a couple 20-mile races, a marathon, a half, and a 50K but I just run them for fun. I'm not killing myself. I just lay back when my body tells me to. I'm not winning the Olympics at my age so I just adjust my training based on how I feel and I'm not doing strength training at this point.
I’m 66 and trying to get back in to running but injury has stopped me. I cycle with no problems, I rode 70 miles yesterday, but running without injury is elusive.
@@yahyakrisna2358 - I run trails and mountains so it depends on which 20K. I run virtually no miles on flat terrain so I couldn't tell you what my average would be. I've been battling plantar fasciitis in my left foot since last October so my training miles are down but I ran a 20m race two weeks ago and finished in 4 hours 20 minutes. I felt great my first 12 miles but my foot issues crept up on me for the final eight which cost me about 15 minutes overall. I plan to run the Volcanic 50K in August. It is a race around Mt. St. Helens and last year it took me around nine and a half hours. That is my longest effort to date.
Leslie Wallace, I'm 76 years old, i started running at the age of 70, i could hardly walk so thanks to my Granddaughter Jacqueline, that introduced me to her sport? My goodness i was so hoeked on running, that even when I go on holidays, i go on parks runs ? My parks run I've done 186 runs. 10 or 15 kilometres , medal runs.
44y/o. Gave up running a few years ago b/c it became uncomfortable. I worried my problems would lead to long-term damage that would follow me into old age. Tried to get into weight training. Mentally it's just not me. I came here to get inspired to restart running. The part about "given the choice between squeezing in another run into the training week, or doing a home workout, the run would always win" is the epitome of my mindset & hearing that I'm not the only one that feels this way is inspirational! Thank you!
I have the same experience. I am a track and field/marathon runner since 1994. When I reached 46, My running started to deteriorate. from a 4 minutes/km pace to 5.8 minutes/km pace. What I did was to incorporate other workouts like weightlifting and cycling.
Thanks for the training tips. I'll definitely do more strength training now. I'm 73 and have been jogging/running on and off for 40+ years. My runs are typically 2-4 miles, mostly slowly, with some occasional HIIT. I run 8-10 miles/week and cross-train on a stationary bike. I'm rarely injured because I don't overdo it; running for me is about health, not competition. At about age 70 I started getting winded, so I dropped my BMI from 25 to 23. That helped.
Great work! Love seeing stories of people running into their 70's. I am 46 and hate hearing so many say they can't run or should not run because of age.
Great to hear that the routine I’ve fallen into at 53 makes sense to a coach. Personally, my injuries have decreased a lot since finding barbells. Heavy (for me) lifting is a great compliment to running at my age.
Thanks for your content James. I am a 57 year old male who has just quit his job to become a full time athlete with a goal to win the Ultra Trail World Championships in the next five years for my age group. I am currently running a 365 day running challenge, day 47 done today. Had an ACL injury last year, and are now focused on 1) losing weight so less forces are going through my body, 6 kilos lost so far) 2) sticking to 35-60 min runs per day for now. No knee pain anymore, no pain anywhere as the body is getting stronger. In addition to the running, core workouts daily and weight sessions every other day are all doing the job.
55. Sciatica which means chronic pain, sometimes debilitating. I love running, have been doing it since my teens, including marathon and half's. Keeping motivated and taking the first steps is now so hard.
I’ve been dealing with sciatica on and off for two years. Absolutely debilitating. I also love running and have ran for years. But this sciatica is just awful! Any suggestions for a permanent solution?
Thanks so much for the information! It totally makes sense. I'm 66 and was trying to run 5 miles a day. I was having knee pain but couldn't diagnose the exact problem even after an MRI and x-ray. I just ran in the conquer the bridge race and was left unable to walk without pain after the race. I realized I had not been giving myself enough recovery time and shouldn't be running every day. I need to be doing more strength training and warm-ups before I run and don't run every day. Thanks so much!
I've recently started running in place of cycling. I've done gym workouts and cycling for the past 15 years. Still get my workout in 5 days a week and running 3-4 days a week. I enjoy it more because it allows me to concentrate on both individually. Take the time to strengthen the tendons, ligaments and muscles.
Got back into training just over 5 months ago, after over 5 years off, incorporating a hybrid style of training - functional strength training utilizing a variety of training methods from different training disciplines, and cardio/conditioning work - 6 days a week. Also thrown into the mix are mobility drills and flexibility training as well. Just over 2 months ago, I started to run more, every morning, before my workouts, about 2 miles, around the hilly neighborhood I live in. A day or 2, here and there, I'll run on the treadmill for an easy run. When I started running more, a couple months ago, I could barely run a quarter mile non-stop. I would run, walk run, walk, and run, walk, around the neighborhood. And my first 1 mile non-stop run about a month after, I ran it in 16ish minutes. Since then, I'm now able to run 5k distances in just under 30 minutes. And am shooting for sub 25 minute 5k. In my mid 40s, and this hybrid style of training - functional strength training and mobility/flexibility work plus running - has done wonders for me. Just over 5 months in and I lost over 40lbs, got stronger and faster, and continue to improve. And it feels great, coming from a former smoker of over 25+ years and a former every weekend beer drinker. My motto is: Train hard. Train right. Train smart. Eat right. Rest right. Get results. Keep on rockin'! 🤘🔥🤘
I’m 46 and have been running for 3 years. 4 x a week without strength training. I have a full time job and College. thought I had a body of a 20 year old. Not only was I comparing myself to top runners, but I was doing that to my peers on Strava. Wow, was I wrong. I am now injured because of training too much and too often with 10ks back to back. Thanks for this video. Great advice!!
At 64 after c45 years running I know all about managing injuries to keep doing 2 marathons pa, with half, 10k and parkrun in the plan. Even dropping to 3 runs pw (long, tempo, interval), plus spin, cross trainer and circuits, I couldn’t beat time and nature. As per this excellent video, I finally sought out chiropractic and sports therapy support. It’s not cheap and takes over an hour of additional stretches, bands, weights etc 3 times a week, but it’s worth the effort and expense. You CAN keep on running!
At 62 I've ditched half marathons and now do 5k Park Runs. I was achieving sub 90 minute halfs but at a cost to my body, as I got older I had to push harder and harder in training runs. I still push myself with sub 21 minute 5k's and the beauty is the reduced mileage in training allows me to run 6 days a week.
72, run from 5 to 10 k, 3 or 4 times a week. The park across the street has an outdoor fitness area that I am using for strength training instead of the gym. Get outside is way better, gym in the winter. So I alternate one day outdoor gym. One day running. I bring a band and work every muscle just I would in the gym. It is amazing what you can do with just bands. My point though is that you must do strength training with running or you will have problems. You must also ensure, no matter what that you do dynamic stretches before your workout be it running or strength training and follow your work out with static stretches. I do not (knock on wood) have injuries and never have for that reason.
40s here. Same sched as mine, i run 3x a week too and do weight and core training 3x as well. But i've been sidelined for 4 weeks, which ended today, coz of top of the foot pain. It is kinda weird since there is no swelling and i can do squats, deadlifts, box jumps etc with no pain but when i run i felt some pain at the top of the foot. I just started walk/jog today, but just a few meters of jog then i'd just walk, a bit afraid i'd feel the pain once more and be sidelined for several weeks again. Glad i did not feel any pain. Hopefully soon i can start running again.
Hi James, I didn’t start running until my mid 50s, now almost 67. Running mainly 10k and my annual hi light Great South Run. Since I retired, from work, I thought I could spend more time enjoying my running. Unfortunately, as your video highlighted I seem to need more recovery time after picking up annoying injuries. Annoying because after benefiting greatly your aerobic training advice I am always itching to get out and do another run. As in your video example I’ve been plagued with heel and Achilles issues and my son, a regular marathon runner, nagging me to do more core and strength training. So the video struck a strong chord with me. I did enjoy the run or core/strength comment. For me always another run. Keep it coming James.
Started running at 14. Joined the army at 18. Did marathons and got tired of running at 25. At 48. Just started back up. It’s not easy. One thing I learned. Never stretch before a run. I caused injuries when I did that before. I go straight running and go slower till I warm up. I run for about an hour a day. I have a wife and 10 year olds. Don’t have the time except for weekends to run extra.
I'm 39 and have just had to take a week off from marathon training due to an achilles injury so this video is really useful! Strength training is being included now 💪
I’m 35 and my first marathon will be 36 and I noticed over the years I have slowed down. I was a former competitive distance runner from teens to early 20s. Since been off and on over the years now I have gotten injuries now I have to work around it. So now I run 2 maybe 3x a week with a strength session in between.
My name might as well be Stuart It’s like you were describing me and my relationship with running Another excellent video that I ve learned from Thanks James
55 and had most injuries. Last one, Physio politely told me left glute was pathetic resulting in left quad disappeared (vm) leading to sore right foot. Started strength work and polarised training and running injury free and stronger in half Ironmans than when I was in my 20s. It just takes me longer to get out of bed nowadays but once I’m going it feels good
I have been battling achilles tendonopahy for 8 years. I had basically given up as it ended up being all about pain management. But gave it one more try and seems they found the root cause: a haglund's deformity on both heels. I had surgery on the right foot early May and on the left foot now early August. I pray that once I am out of the orthopaedic boot end of October I can start to regain my strength and flexibility and resume my big passion: running! So, really appreciated your video, totally resonated with me. Ah, btw, am 45 now. :)
At 47, I don't feel I've lost a ton of strength, if any. I'm still quite strong. What I have lost is turnover. Speed. I've always done strength and Cardio both, though. Stretching too. That is just what I learned being fit was back in school gym in the 80s. Like 3 legs of a chair.
After I have taken running as a passion, I went through series of injuries starting from Plantar Fasciitis to Meniscus Tear. But nothing could deter me from pursuing my passion even at my present age of 46. Following James Dunne and The Running Channel has completely changed my approach to running and enabled me to enjoy running more methodically. Now I'm training myself to attain a Sub 4 hr Marathon timing. My core muscles are gluts are my weak area. I train myself 6 days a week out of which , I allot 3 days for strength and speed training. At this juncture, I'm not facing any major issues except a sharp needle prodding pain below my buttock (left side) and irritating pain on inner ankles. I'm working to strengthen my calf muscles too. Hope I will be able to deal with these minor issues.
I am 34 and the 3 times pw strength training I also apply since I injured my adductor 3 years ago. Now that I do this I am still able to gain fitness a must in my eyes👌
The problem with hiring a running coach is that they don't tell clients to switch to bicycling when they should. About half of my bike club are former runners.
I've been running since my teens and I only cut down the miles as I've gotten older, but everything is still the same. It is rare that I have an injury that prevents me from doing my regular workout. 20 years ago, my doctor told me to cut down on the miles per week due to my pain on my back. I continue to run almost the same milage per week. I also had another doctor tell me to stop running up the bleachers at a nearby high school. I was doing 45 sets for each workout and was told not to do any running on bleachers. Years later, here I am still doing the same set of bleachers. I do agree that the workouts have to be adjusted as you get older. Oh, I'm 65 years young.
I still haven’t managed myself correctly after injuring myself some years ago. Having ran in to a cut down lampost at full tilt on a 9 miler, i haven’t been the same since. I was 25 then, 33 now, i find myself in a cycle of start ti run again, realise it is too painful to run consistently and then give up. But then miss running. Trying again now, trying harder to look at strength and stability in other areas to compensate. Your videos are helping, I’m just still not certain at this point…time will tell. Fingers crossed as i love my running and have since I was 11 years old. Wish me luck please.
That's great advice I needed that stuck, it happened to me 43yrs old-non-stop injures in 2020-21 for 1yr. I actually stopped for a year plus, now only just getting back into it, with weight gained :( - it is what it is......
Lost strenth big time from last 3 Covid years... ran all my life, now 70. Trying to build up leg strength, to be able to run at a fast pace & sprint as an Over 70- 100- 200M ...
I am in my early fifties, only started running about 1 1/2 yr ago. Initially I had some probs with my right knee which got seriously hurt in an accident ages ago. However, I have always been doing weight training and by incorporating Hip Abduction/Induction exercises my knee probs are gone. Otherwise the biggest problem I have is actually "Just Do It", ie drag my behind to the gym or get outside to run. Once I am working out or running it is no problem (running 10k is no issue), it's just the getting started bit (I am too tired, it's too hot/cold, only slept 4 hours, blabla..), get out and do it 😜
As a 45 yr old military vet and with lots of marathons under my belt, the key is stretching, icing, eating high carbs like pasta and rice the night before every run, taking vitamins every day and glucosamine every three days, taking BCAAs (amino acids) after your run, strength training twice a week, run hills to increase stride length and don't do track work, and get plenty of sleep to heal the body (8 hrs or more).
I have the exact same problem with my right Achilles. I've taken the summer off from running but I'm ready to get back out there. This video came in right on time!
I'm in the same boat I picked up a meniscus tear in my right Knee at 38 years old I'm now 44 and was advised by 2 surgeons not to operate and basically stopped running I'm struggling badly to get back running again I'm 28 lb heavier I'm basically only able to do 2 Km
Great 👍 vid. To me though it’s not just strength exercise or running slow for running longevity… Right Diet plays a key role especially when we’re getting older. Tks
easy miles help in my exp... lots of them.. also sleep is one powerful recovery tool... aids recovery Actually, one thing i found does really help is to split any kind of run on a treadmill up with very steep walking... say 10 run - 5 mins uphill walk (repeats).. I mean walking that somewhat strengthens the legs... so 10% incline + and around 3.5-3.7mph it is for me.. for example.. that makes a big difference i find.. and it makes injury less likely in my experience of just me...
Great clip James, just turned 40 and I definitely need some strength training to help my running form, not getting injured! Thanks for the tips! Fully watched and subscribed. Cheers!
My biomechanics are not really made for running. But I do it to keep fit and because you can do it all year. Now that I’m older, I stopped doing competitive runs. I got injured pretty much every time because my body couldn’t keep up with my fitness. I mainly do some relaxed running three times a week to keep fit. Additionally I do some hiking and cycling (in the summer).
I’m 49 I run 12 miles per week also do a full body military style workout once a week. I also walk 9 miles per day at work, before I started the full body workout I used to have pains everywhere now I rarely have any. I’m tired allot but no pain. So ur right
Same happened to me but I get Bone spurs. I was just GETGING back into running. I suddenly started to get bad pain top of back ankle. Thought it was Achilles TENDONITIS. No. BONE SPURS. SEVERAL OF THEM. I HAD TO STOP FOR 5 months. I USE HEDL LIFTS NOW AND ONLY JUST STARTED FEELING OK TO RUN SHORT SPURTS. IM 58
I have a history of being a runner but stopped running from age 30 to 50. At age 52 I was on my way to fitness again and up to jogging a 5k 3 times a week until one day I went for a long run of 6 miles at an easy pace and at the end I felt a pain in my knee which turned out to be patellar tendonitis. I rested and stopped jogging for two years, walking the 3k three times a week instead. I want to start jogging again but I'm worried I will reinjure the tendon if I try to jog. Six months after begining to jog twice a week I have completed a 5k training program running twic a week. I will slowly train for a 10k this fall running twice a week and probably finish in the spring.
I’m 48. Been running for about 10 years but nothing more than 10ks. Suffered from Covid at the beginning of July and am finding it very difficult getting my breathing back to what it was pre covid. Struggling now to even get to 2 miles even though my legs feel ok. How can I help get my breathing back up to scratch
I also had COVID in July. Same issue: breathing was harder than normally, lungs have been burning after training. I did not have a cough during COVID but still these symptoms while or after running. My recommendation: be very gentle to yourself! Since there are still inflammations in your body you have a increased risk for myocarditis. Reduce the mileage, reduce the intensity. Only do low volume base aerobic training (Zone 2). Check your heart rate. If it is too high reduce training even more and sleep as much as possible. It took me around 6 weeks to recover to be confident again to introduce speed work but I‘m still not as fit as before the illness. Visit a doctor if the symptoms persist.
@TheCar Dude I'm 41 yrs old and had covid in mid December with 100-101 degree fever for 2 days and nasty congestion that lasted 10 days. I returned to easy running after 12 days off...heart rate was 15-20bpm higher and vo2max dropped by 4. I talked with 2 cardiologist who are seeing athletes with elevated heart rates post covid...they are seeing patients take up to 4 months to reach pre covid fitness. It took me 3.5 months and I am now even more fit. Stay positive and consistent with easy running and hold off on speedwork for awhile...you'll recover.
@@DenisPasek thank you. I have just started back running after pretty much all of July off so from what people are saying I should go slow and steady and I will get back to pre Covid distances again. Frustrating though! Might have to look at some other forms of cross training just to stop the stomach from getting saggy!
im 46 and spent most of the last 12 months barely running due to a calf tear sloooowly healing. So paranoid about running now because i think its going to happen again
from the pic you should... made me think he could have Haglund's deformity. it is an abnormality of the heal bone.. only way to treat it is to have surgery , you cut down the bone and all pain and stuff goes away . at least 9 months to recover and start back running so just say 1 year total recovery... i know i had to have both of my heals done....
41. Runners knee giving me problems. I’ve managed to keep running by cycling, lots of strength training and mobility. But I can’t seem to get rid of it in this training cycling. Need to adjust some things.
I'm 47. I started doing parkruns in March 2022. I have now done 55 of them. I'm training for a 10km run this day 3 weeks. My best time is 27 mins. How can I improve the times
Achilles (insertion) on one leg (4 years and counting), forefoot / toe pain on the other (6 months and counting). Always before these I was able to sort myself out fairly swiftly with exercises from the physio. Nothing seems to help any more though.
I can say it very simply running after 40 for medals 🏅 is not smart thing to do,it is time to focus on another things life to do. Running for medals will lead you just to injuries or another type of health problems.
Well I am 41 and was diagnosed with plantar fasciitis in Apr 2016. That's ironically before I started running. Somehow weight mgmt made PF vanish and I began running in Sep 2019. Have been running marathons and halfs a lot and 700kms ago moved from stability shoes to LUna sandals and Vibrams... alas the PF has begun troubling again and now the left arch aches making me wear shoes again and I don't like that at all. Losing my focus and charm honestly
My problem is when run quickly my heart rate reaches 146 to 155 after 3 mins...I am 48yrs old....and I stop running drop down suddenly to 118 or below that ...and my resting time heart during sleep shows 62... please advise
loved the content, am very aware of my age 40s and i do run and swim in same day like run and then then the next day is extreme upper strength then again run swim easy then aging next day legs workout, volume is depend
Those prone to injuries, particularly as aging, probably won't resolve their issues until they change their diet to animal-based, nutrient-dense, low-carb, high-fat, high-protein, no seed oils, and as few plant antinutrients as possible. Without diet change, they might learn to manage their weaknesses, but they won't be able to get full healing.
My biggest issue in my late 40s is running at a low enough heart rate to build cardiovascular (sometimes referred to as zone 2 running). If I apply the MAF method for HR on easy runs, I'm running slower than 12 min/mile and have to walk/run after about a mile because my HR goes too high. Would building strength help this? Meaning, stronger leg muscles & core will enable me to run faster at a lower HR.
I'm 46, deal with the same issues in the heat. I run ultra marathons so running easier runs is super key, but there are many times dealing with hills, heat and humidity that i have to run/power hike to keep my HR down in MAF.
Last year I managed to run up and down 81 steps 50 times in one hour. I was 63 and went on to do some incredible hikes in Switzerland. Not quite as fit this year after being knocked out by Covid for six weeks but fairly strong and ready to hit Switzerland again.
I started running at age 63, so I didn't have any image of myself as a "runner," so I was running further and faster than I had ever run when I was younger. Still, I overtrained at first. One thing that helped me greatly reduce over-use injuries was that I started supplementing with Creatine and electrolytes. I did not reduce my distances run, but the pulled muscles and extreme soreness in the hips disappeared.
James, I've been running competitively my entire life. I am now 47. Was training for a recent marathon and was only 1 month out. I have now been diagnosed with a hip impingement. This is the worst diagnosis I have every received. A joint problem could spell the end for me. I immediately turned to you channel, bc quite frankly, it has gotten me past many injuries (it band, piriformis, and multiple calf injuries). However, after an extensive search to find some answers, I could not find anything on your site for hip impingement. There must be a reason for this. Finally, would you be willing to make a video on this subject? I'm sure that other runners, like myself, would surely appreciate. Thanks for everything you do, to keep middle aged runners like me in the game!
Had an injury on my left Achilles tendon a few years ago in my late 30s. It would hurt as soon as I started running. Had to stop completely for almost a year ! Nowadays I do warm-up exercises before every run. I think it helps but I should add real strength training.
I didn’t start running until I was about 37; I am now 52, and somehow I stretch very little (3 minutes dynamic prior), I run daily, now sustaining 40+ mpw. The single accommodation I had to make (other than cutting back on beer and coffee and calories generally ) was slowing down by a minute or so per mile in most of my runs. Mostly I have flirted with injury, but I continually test it what I can manage with whatever issue it is. I do think long adaptation is underrated.
so now he reduced his runs from 4 to 3 per week and added strength and flexibility training. in a few years he will have to reduce that too, because you failed to address the other "elephant in the room". - diet and supplements. without addressing those, aging will kill you. plus mental aspect and stem cell therapy. this way you can go way beyond 100.
Diet is indeed the key to being able to regenerate our tissues between runs. Funny that we all focus on mecanical aspects, as if we were just a machine. Unless machines however, we, biological systems, are self-reparing systems. We just need to feed the system correctly and give it the time to regenerate and repair. When we do that, our body we allow us to move as it's intended. 45 years old here. I practise martial arts. To me, running is part of the conditionning (just like strength training) needed to stay fit for fighting. It took me a complete change in my nutrional approach to become pain free. If always stretched and done side strength training of a sort. Those were not enough for me to handle things like arthritis, for instance. Nutrition was the key for me.
@@Shevock no Dan. Now the race is on to defy death. Nealy all silicon valley billionaires are investing literally billions of dollars in it. so - this is getting serious. granted, most of them are chasing dead end so-called genetics bandwagon, yet soon the best strategies will prevail we will see..
@@DodjiSeketeli that's cool that you do martial arts. I'm 47 and did martial arts until just before the pandemic shutdowns two years ago. However, then, I had a chest injury and couldn't get it seen about because pandemic, and now I run instead of doing karate. Use it or lose it. But time waits for no man. Both cliches are true.
@@Shevock Sigh, I am sorry for you man. I hope you get your injury sorted real soon. Incidentally, I too practise karate (shotokan). I started running regularly a few years ago to fight the drop I conditonning I was seeing as I am getting older. I hope you get back to TheRealThing (karate) very soon, alongside the running of course. Ouss.
Started running at 52 and I was continuously injured for the first year. I'm 55 now and mostly injury-free and running 5-6 races every year. My races are a couple 20-mile races, a marathon, a half, and a 50K but I just run them for fun. I'm not killing myself. I just lay back when my body tells me to. I'm not winning the Olympics at my age so I just adjust my training based on how I feel and I'm not doing strength training at this point.
I’m 66 and trying to get back in to running but injury has stopped me. I cycle with no problems, I rode 70 miles yesterday, but running without injury is elusive.
may i ask the average time for your 20km run?
@@yahyakrisna2358 - I run trails and mountains so it depends on which 20K. I run virtually no miles on flat terrain so I couldn't tell you what my average would be. I've been battling plantar fasciitis in my left foot since last October so my training miles are down but I ran a 20m race two weeks ago and finished in 4 hours 20 minutes. I felt great my first 12 miles but my foot issues crept up on me for the final eight which cost me about 15 minutes overall. I plan to run the Volcanic 50K in August. It is a race around Mt. St. Helens and last year it took me around nine and a half hours. That is my longest effort to date.
Leslie Wallace, I'm 76 years old, i started running at the age of 70, i could hardly walk so thanks to my Granddaughter Jacqueline, that introduced me to her sport? My goodness i was so hoeked on running, that even when I go on holidays, i go on parks runs ? My parks run I've done 186 runs. 10 or 15 kilometres , medal runs.
Great work 🎉
44y/o. Gave up running a few years ago b/c it became uncomfortable. I worried my problems would lead to long-term damage that would follow me into old age. Tried to get into weight training. Mentally it's just not me. I came here to get inspired to restart running. The part about "given the choice between squeezing in another run into the training week, or doing a home workout, the run would always win" is the epitome of my mindset & hearing that I'm not the only one that feels this way is inspirational! Thank you!
I have the same experience. I am a track and field/marathon runner since 1994. When I reached 46, My running started to deteriorate. from a 4 minutes/km pace to 5.8 minutes/km pace. What I did was to incorporate other workouts like weightlifting and cycling.
Thanks for the training tips. I'll definitely do more strength training now.
I'm 73 and have been jogging/running on and off for 40+ years. My runs are typically 2-4 miles, mostly slowly, with some occasional HIIT. I run 8-10 miles/week and cross-train on a stationary bike. I'm rarely injured because I don't overdo it; running for me is about health, not competition. At about age 70 I started getting winded, so I dropped my BMI from 25 to 23. That helped.
Great work! Love seeing stories of people running into their 70's. I am 46 and hate hearing so many say they can't run or should not run because of age.
For all the Stuarts out there, I salute you. Another superb video, James. Very worthwhile.
Great to hear that the routine I’ve fallen into at 53 makes sense to a coach. Personally, my injuries have decreased a lot since finding barbells. Heavy (for me) lifting is a great compliment to running at my age.
Thanks for your content James. I am a 57 year old male who has just quit his job to become a full time athlete with a goal to win the Ultra Trail World Championships in the next five years for my age group. I am currently running a 365 day running challenge, day 47 done today. Had an ACL injury last year, and are now focused on 1) losing weight so less forces are going through my body, 6 kilos lost so far) 2) sticking to 35-60 min runs per day for now. No knee pain anymore, no pain anywhere as the body is getting stronger. In addition to the running, core workouts daily and weight sessions every other day are all doing the job.
55. Sciatica which means chronic pain, sometimes debilitating. I love running, have been doing it since my teens, including marathon and half's. Keeping motivated and taking the first steps is now so hard.
Best of luck to you. I hope your symptoms improve, mate.
I’ve been dealing with sciatica on and off for two years. Absolutely debilitating. I also love running and have ran for years. But this sciatica is just awful! Any suggestions for a permanent solution?
Thanks so much for the information! It totally makes sense. I'm 66 and was trying to run 5 miles a day. I was having knee pain but couldn't diagnose the exact problem even after an MRI and x-ray. I just ran in the conquer the bridge race and was left unable to walk without pain after the race. I realized I had not been giving myself enough recovery time and shouldn't be running every day. I need to be doing more strength training and warm-ups before I run and don't run every day. Thanks so much!
I've recently started running in place of cycling. I've done gym workouts and cycling for the past 15 years. Still get my workout in 5 days a week and running 3-4 days a week. I enjoy it more because it allows me to concentrate on both individually. Take the time to strengthen the tendons, ligaments and muscles.
Got back into training just over 5 months ago, after over 5 years off, incorporating a hybrid style of training - functional strength training utilizing a variety of training methods from different training disciplines, and cardio/conditioning work - 6 days a week. Also thrown into the mix are mobility drills and flexibility training as well.
Just over 2 months ago, I started to run more, every morning, before my workouts, about 2 miles, around the hilly neighborhood I live in. A day or 2, here and there, I'll run on the treadmill for an easy run.
When I started running more, a couple months ago, I could barely run a quarter mile non-stop. I would run, walk run, walk, and run, walk, around the neighborhood. And my first 1 mile non-stop run about a month after, I ran it in 16ish minutes. Since then, I'm now able to run 5k distances in just under 30 minutes. And am shooting for sub 25 minute 5k.
In my mid 40s, and this hybrid style of training - functional strength training and mobility/flexibility work plus running - has done wonders for me. Just over 5 months in and I lost over 40lbs, got stronger and faster, and continue to improve. And it feels great, coming from a former smoker of over 25+ years and a former every weekend beer drinker.
My motto is:
Train hard. Train right. Train smart.
Eat right. Rest right. Get results.
Keep on rockin'! 🤘🔥🤘
I’m 46 and have been running for 3 years. 4 x a week without strength training. I have a full time job and College. thought I had a body of a 20 year old. Not only was I comparing myself to top runners, but I was doing that to my peers on Strava. Wow, was I wrong. I am now injured because of training too much and too often with 10ks back to back. Thanks for this video. Great advice!!
At 64 after c45 years running I know all about managing injuries to keep doing 2 marathons pa, with half, 10k and parkrun in the plan. Even dropping to 3 runs pw (long, tempo, interval), plus spin, cross trainer and circuits, I couldn’t beat time and nature. As per this excellent video, I finally sought out chiropractic and sports therapy support. It’s not cheap and takes over an hour of additional stretches, bands, weights etc 3 times a week, but it’s worth the effort and expense. You CAN keep on running!
i'm 64 too; only just (re)started running; did do a bit back in the 90s; had not realised the importance of related strength training up till now
At 62 I've ditched half marathons and now do 5k Park Runs. I was achieving sub 90 minute halfs but at a cost to my body, as I got older I had to push harder and harder in training runs. I still push myself with sub 21 minute 5k's and the beauty is the reduced mileage in training allows me to run 6 days a week.
72, run from 5 to 10 k, 3 or 4 times a week. The park across the street has an outdoor fitness area that I am using for strength training instead of the gym. Get outside is way better, gym in the winter. So I alternate one day outdoor gym. One day running. I bring a band and work every muscle just I would in the gym. It is amazing what you can do with just bands. My point though is that you must do strength training with running or you will have problems. You must also ensure, no matter what that you do dynamic stretches before your workout be it running or strength training and follow your work out with static stretches. I do not (knock on wood) have injuries and never have for that reason.
40s here. Same sched as mine, i run 3x a week too and do weight and core training 3x as well. But i've been sidelined for 4 weeks, which ended today, coz of top of the foot pain. It is kinda weird since there is no swelling and i can do squats, deadlifts, box jumps etc with no pain but when i run i felt some pain at the top of the foot. I just started walk/jog today, but just a few meters of jog then i'd just walk, a bit afraid i'd feel the pain once more and be sidelined for several weeks again. Glad i did not feel any pain. Hopefully soon i can start running again.
Hi James,
I didn’t start running until my mid 50s, now almost 67. Running mainly 10k and my annual hi light Great South Run.
Since I retired, from work, I thought I could spend more time enjoying my running. Unfortunately, as your video highlighted I seem to need more recovery time after picking up annoying injuries. Annoying because after benefiting greatly your aerobic training advice I am always itching to get out and do another run.
As in your video example I’ve been plagued with heel and Achilles issues and my son, a regular marathon runner, nagging me to do more core and strength training. So the video struck a strong chord with me. I did enjoy the run or core/strength comment. For me always another run.
Keep it coming James.
Started running at 14. Joined the army at 18. Did marathons and got tired of running at 25. At 48. Just started back up. It’s not easy. One thing I learned. Never stretch before a run. I caused injuries when I did that before. I go straight running and go slower till I warm up. I run for about an hour a day. I have a wife and 10 year olds. Don’t have the time except for weekends to run extra.
I'm 39 and have just had to take a week off from marathon training due to an achilles injury so this video is really useful! Strength training is being included now 💪
And you’re still young!
I’m 35 and my first marathon will be 36 and I noticed over the years I have slowed down. I was a former competitive distance runner from teens to early 20s. Since been off and on over the years now I have gotten injuries now I have to work around it.
So now I run 2 maybe 3x a week with a strength session in between.
My name might as well be Stuart
It’s like you were describing me and my relationship with running
Another excellent video that I ve learned from
Thanks James
55 and had most injuries. Last one, Physio politely told me left glute was pathetic resulting in left quad disappeared (vm) leading to sore right foot. Started strength work and polarised training and running injury free and stronger in half Ironmans than when I was in my 20s. It just takes me longer to get out of bed nowadays but once I’m going it feels good
I have been battling achilles tendonopahy for 8 years. I had basically given up as it ended up being all about pain management. But gave it one more try and seems they found the root cause: a haglund's deformity on both heels. I had surgery on the right foot early May and on the left foot now early August. I pray that once I am out of the orthopaedic boot end of October I can start to regain my strength and flexibility and resume my big passion: running!
So, really appreciated your video, totally resonated with me. Ah, btw, am 45 now. :)
At 47, I don't feel I've lost a ton of strength, if any. I'm still quite strong. What I have lost is turnover. Speed. I've always done strength and Cardio both, though. Stretching too. That is just what I learned being fit was back in school gym in the 80s. Like 3 legs of a chair.
After I have taken running as a passion, I went through series of injuries starting from Plantar Fasciitis to Meniscus Tear. But nothing could deter me from pursuing my passion even at my present age of 46. Following James Dunne and The Running Channel has completely changed my approach to running and enabled me to enjoy running more methodically. Now I'm training myself to attain a Sub 4 hr Marathon timing. My core muscles are gluts are my weak area. I train myself 6 days a week out of which , I allot 3 days for strength and speed training. At this juncture, I'm not facing any major issues except a sharp needle prodding pain below my buttock (left side) and irritating pain on inner ankles. I'm working to strengthen my calf muscles too. Hope I will be able to deal with these minor issues.
That's me! Stuart. :) Thanks for the tips James!
I am 34 and the 3 times pw strength training I also apply since I injured my adductor 3 years ago. Now that I do this I am still able to gain fitness a must in my eyes👌
The problem with hiring a running coach is that they don't tell clients to switch to bicycling when they should. About half of my bike club are former runners.
On my way to 60 here. 40k per week, so far no strength workouts. Switched to forefoot running with 45, have gained muscles since then.
Absolutely. In my late 40s I'm actively doing "rehab" exercises and strength training at least twice a week. It works a treat, though!
I've been running since my teens and I only cut down the miles as I've gotten older, but everything is still the same. It is rare that I have an injury that prevents me from doing my regular workout. 20 years ago, my doctor told me to cut down on the miles per week due to my pain on my back. I continue to run almost the same milage per week. I also had another doctor tell me to stop running up the bleachers at a nearby high school. I was doing 45 sets for each workout and was told not to do any running on bleachers. Years later, here I am still doing the same set of bleachers. I do agree that the workouts have to be adjusted as you get older. Oh, I'm 65 years young.
I still haven’t managed myself correctly after injuring myself some years ago. Having ran in to a cut down lampost at full tilt on a 9 miler, i haven’t been the same since. I was 25 then, 33 now, i find myself in a cycle of start ti run again, realise it is too painful to run consistently and then give up. But then miss running. Trying again now, trying harder to look at strength and stability in other areas to compensate. Your videos are helping, I’m just still not certain at this point…time will tell. Fingers crossed as i love my running and have since I was 11 years old. Wish me luck please.
That's great advice I needed that stuck, it happened to me 43yrs old-non-stop injures in 2020-21 for 1yr. I actually stopped for a year plus, now only just getting back into it, with weight gained :( - it is what it is......
Lost strenth big time from last 3 Covid years... ran all my life, now 70. Trying to build up leg strength, to be able to run at a fast pace & sprint as an Over 70- 100- 200M ...
good i prepared for a year with strength training and yoga before starting my running. now I do all three
I am in my early fifties, only started running about 1 1/2 yr ago. Initially I had some probs with my right knee which got seriously hurt in an accident ages ago. However, I have always been doing weight training and by incorporating Hip Abduction/Induction exercises my knee probs are gone. Otherwise the biggest problem I have is actually "Just Do It", ie drag my behind to the gym or get outside to run. Once I am working out or running it is no problem (running 10k is no issue), it's just the getting started bit (I am too tired, it's too hot/cold, only slept 4 hours, blabla..), get out and do it 😜
Regarding the Achilles tendon: Specific strenght training ! No streching !
BTW, I'm 60!
why no stretching?
No stretching?
Thanks man. I wish there was a way to recover faster after 40.
If you find that, bottle it and become a millionaire.
@@anthonyk5515 😆👍
@@Mansell5Senna8 thanks man, appriciate the wisdom.
@@Mansell5Senna8 always :)
As a 45 yr old military vet and with lots of marathons under my belt, the key is stretching, icing, eating high carbs like pasta and rice the night before every run, taking vitamins every day and glucosamine every three days, taking BCAAs (amino acids) after your run, strength training twice a week, run hills to increase stride length and don't do track work, and get plenty of sleep to heal the body (8 hrs or more).
I have the exact same problem with my right Achilles. I've taken the summer off from running but I'm ready to get back out there. This video came in right on time!
I'm in the same boat I picked up a meniscus tear in my right Knee at 38 years old I'm now 44 and was advised by 2 surgeons not to operate and basically stopped running I'm struggling badly to get back running again I'm 28 lb heavier I'm basically only able to do 2 Km
Great 👍 vid. To me though it’s not just strength exercise or running slow for running longevity… Right Diet plays a key role especially when we’re getting older. Tks
easy miles help in my exp... lots of them.. also sleep is one powerful recovery tool... aids recovery
Actually, one thing i found does really help is to split any kind of run on a treadmill up with very steep walking... say 10 run - 5 mins uphill walk (repeats).. I mean walking that somewhat strengthens the legs... so 10% incline + and around 3.5-3.7mph it is for me.. for example.. that makes a big difference i find.. and it makes injury less likely in my experience of just me...
Running is exercise that every people in world must do, make it regular hobbies..at least mile a day...
44 years old. play basketball 3 times a week b4 covid. During covid did nothing. now chronic calf and hamstring issues...
Great clip James, just turned 40 and I definitely need some strength training to help my running form, not getting injured! Thanks for the tips! Fully watched and subscribed. Cheers!
I’m 97 and ran a sub 3 hour marathon and then for fun did 5 sub 45 minute 10k’s - hardly broke a sweat
My biomechanics are not really made for running. But I do it to keep fit and because you can do it all year. Now that I’m older, I stopped doing competitive runs. I got injured pretty much every time because my body couldn’t keep up with my fitness. I mainly do some relaxed running three times a week to keep fit. Additionally I do some hiking and cycling (in the summer).
I’m 49 I run 12 miles per week also do a full body military style workout once a week. I also walk 9 miles per day at work, before I started the full body workout I used to have pains everywhere now I rarely have any. I’m tired allot but no pain. So ur right
Same happened to me but I get Bone spurs. I was just GETGING back into running. I suddenly started to get bad pain top of back ankle. Thought it was Achilles TENDONITIS. No. BONE SPURS. SEVERAL OF THEM. I HAD TO STOP FOR 5 months. I USE HEDL LIFTS NOW AND ONLY JUST STARTED FEELING OK TO RUN SHORT SPURTS. IM 58
Definitely aware that I should be doing more cross training. I do do some swimming, but I should do other stuff too, and I don’t.
I have a history of being a runner but stopped running from age 30 to 50. At age 52 I was on my way to fitness again and up to jogging a 5k 3 times a week until one day I went for a long run of 6 miles at an easy pace and at the end I felt a pain in my knee which turned out to be patellar tendonitis. I rested and stopped jogging for two years, walking the 3k three times a week instead. I want to start jogging again but I'm worried I will reinjure the tendon if I try to jog. Six months after begining to jog twice a week I have completed a 5k training program running twic a week. I will slowly train for a 10k this fall running twice a week and probably finish in the spring.
I’m 48. Been running for about 10 years but nothing more than 10ks. Suffered from Covid at the beginning of July and am finding it very difficult getting my breathing back to what it was pre covid. Struggling now to even get to 2 miles even though my legs feel ok. How can I help get my breathing back up to scratch
I also had COVID in July. Same issue: breathing was harder than normally, lungs have been burning after training. I did not have a cough during COVID but still these symptoms while or after running. My recommendation: be very gentle to yourself! Since there are still inflammations in your body you have a increased risk for myocarditis.
Reduce the mileage, reduce the intensity. Only do low volume base aerobic training (Zone 2). Check your heart rate. If it is too high reduce training even more and sleep as much as possible. It took me around 6 weeks to recover to be confident again to introduce speed work but I‘m still not as fit as before the illness.
Visit a doctor if the symptoms persist.
Struggling with my hips, since I turned 60
@TheCar Dude I'm 41 yrs old and had covid in mid December with 100-101 degree fever for 2 days and nasty congestion that lasted 10 days. I returned to easy running after 12 days off...heart rate was 15-20bpm higher and vo2max dropped by 4. I talked with 2 cardiologist who are seeing athletes with elevated heart rates post covid...they are seeing patients take up to 4 months to reach pre covid fitness. It took me 3.5 months and I am now even more fit. Stay positive and consistent with easy running and hold off on speedwork for awhile...you'll recover.
@@DenisPasek thank you. I have just started back running after pretty much all of July off so from what people are saying I should go slow and steady and I will get back to pre Covid distances again. Frustrating though! Might have to look at some other forms of cross training just to stop the stomach from getting saggy!
yep... lets just say it. Getting old sucks. Good advice in this video
im 46 and spent most of the last 12 months barely running due to a calf tear sloooowly healing. So paranoid about running now because i think its going to happen again
from the pic you should... made me think he could have Haglund's deformity. it is an abnormality of the heal bone.. only way to treat it is to have surgery , you cut down the bone and all pain and stuff goes away . at least 9 months to recover and start back running so just say 1 year total recovery... i know i had to have both of my heals done....
41. Runners knee giving me problems. I’ve managed to keep running by cycling, lots of strength training and mobility. But I can’t seem to get rid of it in this training cycling. Need to adjust some things.
Yes.. I’m too suffering from a knee injury, which demotivates me from running…😕
I'm 47. I started doing parkruns in March 2022. I have now done 55 of them. I'm training for a 10km run this day 3 weeks. My best time is 27 mins. How can I improve the times
Thank you , good information, you can gain more on strength exercises than just by running,
I love squarespace!
I'm 43 and battling an off and on injury with my Hamstring
Over 15 years of recurring calf injury has completely ruined my running.
Achilles (insertion) on one leg (4 years and counting), forefoot / toe pain on the other (6 months and counting). Always before these I was able to sort myself out fairly swiftly with exercises from the physio. Nothing seems to help any more though.
I pay for TH-cam Premium, to get adds within a video - so now there is no way to avoid adds even after paying to skip them.
I never liked running but it's important for my Muay Thai training. Is it ok if I start just briskly walking a mile every other day?
ya 47 started running at 37 this is the only running related problem I have had ..4 times now . :P
Strength training is crucial
I’m having the same foot and Achilles’ tendon issues I hope at the end I can get some great advice to help me I’m about the same age as well 🤞🏾
I can say it very simply running after 40 for medals 🏅 is not smart thing to do,it is time to focus on another things life to do.
Running for medals will lead you just to injuries or another type of health problems.
At 60 and more than 25 years of running I am finding it hard to recover.
Do general dumbbell work outs with running. It helps! Yoga great as well
Well I am 41 and was diagnosed with plantar fasciitis in Apr 2016. That's ironically before I started running. Somehow weight mgmt made PF vanish and I began running in Sep 2019. Have been running marathons and halfs a lot and 700kms ago moved from stability shoes to LUna sandals and Vibrams... alas the PF has begun troubling again and now the left arch aches making me wear shoes again and I don't like that at all. Losing my focus and charm honestly
My problem is when run quickly my heart rate reaches 146 to 155 after 3 mins...I am 48yrs old....and I stop running drop down suddenly to 118 or below that ...and my resting time heart during sleep shows 62... please advise
I'm in my 50s and still run 4 days on and 1 day off. For 4 miles every day. Every body is different.
loved the content, am very aware of my age 40s and i do run and swim in same day like run and then then the next day is extreme upper strength then again run swim easy then aging next day legs workout, volume is depend
40 is not old, to maintain strength for running and reduce injury risk do squats and dead lifts 2-3 times a week with heavy weight low reps.
Those prone to injuries, particularly as aging, probably won't resolve their issues until they change their diet to animal-based, nutrient-dense, low-carb, high-fat, high-protein, no seed oils, and as few plant antinutrients as possible. Without diet change, they might learn to manage their weaknesses, but they won't be able to get full healing.
Bodyweight split squats aren't gonna cut it. Load up the leg press or a barbell son.
My biggest issue in my late 40s is running at a low enough heart rate to build cardiovascular (sometimes referred to as zone 2 running). If I apply the MAF method for HR on easy runs, I'm running slower than 12 min/mile and have to walk/run after about a mile because my HR goes too high.
Would building strength help this? Meaning, stronger leg muscles & core will enable me to run faster at a lower HR.
I'm 46, deal with the same issues in the heat. I run ultra marathons so running easier runs is super key, but there are many times dealing with hills, heat and humidity that i have to run/power hike to keep my HR down in MAF.
Need to resistance train. Like lower rep Squats, etc. Tendons become robust like steel.
Last year I managed to run up and down 81 steps 50 times in one hour.
I was 63 and went on to do some incredible hikes in Switzerland.
Not quite as fit this year after being knocked out by Covid for six weeks but fairly strong and ready to hit Switzerland again.
I have the exact same issue in my right foot
great content!
I started running at age 63, so I didn't have any image of myself as a "runner," so I was running further and faster than I had ever run when I was younger. Still, I overtrained at first. One thing that helped me greatly reduce over-use injuries was that I started supplementing with Creatine and electrolytes. I did not reduce my distances run, but the pulled muscles and extreme soreness in the hips disappeared.
High hamstring tendinitis, now dealing with hamstring cramps.btw 63yr old woman.
I'm 43 and my left knee hurts after 2-3 km running.
Thanks.
James,
I've been running competitively my entire life. I am now 47. Was training for a recent marathon and was only 1 month out. I have now been diagnosed with a hip impingement. This is the worst diagnosis I have every received. A joint problem could spell the end for me. I immediately turned to you channel, bc quite frankly, it has gotten me past many injuries (it band, piriformis, and multiple calf injuries). However, after an extensive search to find some answers, I could not find anything on your site for hip impingement. There must be a reason for this. Finally, would you be willing to make a video on this subject? I'm sure that other runners, like myself, would surely appreciate. Thanks for everything you do, to keep middle aged runners like me in the game!
At 67 I suppose it`s time to begin the dreaded strength training, damn it !!😂😂 I also have left achilles tendon issues.....aging sucks !!
Is Stuart ME?! it all sounds so similar. M59
Had an injury on my left Achilles tendon a few years ago in my late 30s. It would hurt as soon as I started running. Had to stop completely for almost a year ! Nowadays I do warm-up exercises before every run. I think it helps but I should add real strength training.
I didn’t start running until I was about 37; I am now 52, and somehow I stretch very little (3 minutes dynamic prior), I run daily, now sustaining 40+ mpw. The single accommodation I had to make (other than cutting back on beer and coffee and calories generally ) was slowing down by a minute or so per mile in most of my runs. Mostly I have flirted with injury, but I continually test it what I can manage with whatever issue it is. I do think long adaptation is underrated.
Over 60 and avoiding injuries for the moment
Time to fast walk .....
I started running 6 months ago after 20 years of cycling. You can probably guess how it's gone
Plantar fasciitis... 48 years old
so now he reduced his runs from 4 to 3 per week and added strength and flexibility training. in a few years he will have to reduce that too, because you failed to address the other "elephant in the room". - diet and supplements. without addressing those, aging will kill you. plus mental aspect and stem cell therapy. this way you can go way beyond 100.
Aging will kill everybody eventually. Right?
Diet is indeed the key to being able to regenerate our tissues between runs. Funny that we all focus on mecanical aspects, as if we were just a machine. Unless machines however, we, biological systems, are self-reparing systems. We just need to feed the system correctly and give it the time to regenerate and repair. When we do that, our body we allow us to move as it's intended.
45 years old here. I practise martial arts. To me, running is part of the conditionning (just like strength training) needed to stay fit for fighting. It took me a complete change in my nutrional approach to become pain free. If always stretched and done side strength training of a sort. Those were not enough for me to handle things like arthritis, for instance. Nutrition was the key for me.
@@Shevock no Dan. Now the race is on to defy death. Nealy all silicon valley billionaires are investing literally billions of dollars in it. so - this is getting serious. granted, most of them are chasing dead end so-called genetics bandwagon, yet soon the best strategies will prevail we will see..
@@DodjiSeketeli that's cool that you do martial arts. I'm 47 and did martial arts until just before the pandemic shutdowns two years ago. However, then, I had a chest injury and couldn't get it seen about because pandemic, and now I run instead of doing karate. Use it or lose it. But time waits for no man. Both cliches are true.
@@Shevock Sigh, I am sorry for you man. I hope you get your injury sorted real soon. Incidentally, I too practise karate (shotokan). I started running regularly a few years ago to fight the drop I conditonning I was seeing as I am getting older. I hope you get back to TheRealThing (karate) very soon, alongside the running of course. Ouss.
Right Achilles tendon .
😂😂😂 Tin Man definitely in the morning out of bed after a run… or walk