Runners over 40 must STOP this to run faster
ฝัง
- เผยแพร่เมื่อ 13 ก.ย. 2024
- If you're running over 40 years old, there are some things you need to know about your training, that are a little different to when you were younger. These running tips will help you to run faster over 40, and prevent running injuries. Get this right and you'll start running faster as you get older.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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I’m 45 and training for my first half marathon thanks for the advice
Thankfully I’m only turning 37 this month so I can ignore ALL these tips and continue pretending I’m a 22yo :P
sounds like a plan🙈🙊
😂🤣😅😆😆
😂😂😂😂
Me too! 😆 Wait... I'm 39 😕
I have 8 months left to pretend I'm still a teenager 🤣
I had one injury after the other - until I started doing strength training. Haven't had any injuries since. Last month I ran 312 km and I am 51.
To run 312 km is no joke. That means you ran 10km on average daily.. and you say you are 51. You must have a strong base.
@@praveshlama6974 - thank you. 🙂
Nice going 👍
I misread that, and thought you meant you ran a 312km race 😂
@@jonathanreader228 - thanks! 🙂
I am allergic to grass pollen which is very high right now where I live - I tend to get tired more quickly for a lot of reasons, and then once it starts to get hot & humid I sweat more on top of that as if I was not miserable enough. I find myself often moving more slowly, but I try to remind myself that I am going to be 59 soon, and I am doing better than people in my age bracket that are couch potatoes and eat junk food. Then once the allergy season is over I usually have to rein myself in and not go too fast and hard, because I feel like an Olympian.
As a senior, I've been away from running for years, much too long. Mixing running and walking within a session to get back into it, I didn’t feel I made any positive progress. I've settled into walking only, pushing my pace initially to 15 min/mi and now to 14 min/mi after about 6 months, a pace that's a hard push for me but at which I'm never out of breath.
I'll start mixing in some running soon, at a slow pace several times within a walk. The goal is to progress to full sessions of running, increasing the pace as I get there. I've decided on a 2-week cycle with workouts every other day, 4 to 6 miles each, with longer distances every now and then.
No serious competition for me, just the satisfaction of getting into shape and staying healthy. Maybe bursts of sprinting mixed in. For now, anyway.
52 yr old Male. Vegan. Good Diet, 64kg
Mon: Gym, general all round strength training (45m - 1hr)
Tue: Fast intervals 3 min run, 3 min walk x5 with slow run warm up/down
Wed: Slow 5km
Thur: Gym, general all round strength training (45m - 1hr)
Fri: Rest day.
Sat: PARKRUN!
Sun: Slow 10km
I PB'd on my last parkrun and went sub 25min and want to get a bit more off that. I can do a 55min 10km and might have a go at an ultra (50km) next year. That's the plan anyway.
Everyone should be doing these things. I don't understand the 40 thing at all.
James, great video!! Thanks for preaching to “go slow!” As it makes total sense - all the best my friend!!!👊
Good advice james.good day
Thanks so much for this advice. It’s greatly appreciated. I’ve downloaded your half marathon guide also👍🏼
How are these tips specific for 40+ these are just general training tips that all runners of all levels should adhere to.
Yeah, looking back at the edit, I could have done a better job of explicitly relating each point to 40+ runners. Each point is certainly relevant though! Fair feedback - thanks. Here's a video which is better explained: th-cam.com/video/g8-cClhEOXM/w-d-xo.html
@@JamesDunne Legend, thank you. I will have a watch.
My goal is to run 2 times a week with at least one conditioning session in between, plus some inline skating.
My ideal is;
1x run steady pace per week, not making it look like a struggle to any onlookers!😌
1x intervals
In reality I average one run a week! For reasons like James said - keen amateur with a busy day, like most of us!
Do you find that your skating session helps your running? I would love to do 3-4 runs per week but reality is 1-2 runs, plus a weights session, and a weekly gymnastics class. I have found the weights and gymnastics have helped keep me strong as, so even though my cardio still needs work, the strength side is great for helping running.
Wish life had more hours for running though😁
@@sarahwalker5478 Hi Sarah, I think the skating is good as a form of cross-training for running too. It does require a bit of core and it works the thigh and gluteal muscles in different ways to running which I think is good for strengthening. Gymnastic and weight sessions I imagine are good for that - I know, what you mean! Running is just so pure it is too easy to want to do more :)
As a 60 years old runner who is starting to train for a 50K - thanks for this!
Can you site me some references to the simple fact that runners who strength train get injured less as you so stated? Thank you and I would greatly appreciate referenced facts. Looking forward to reading them.
There seems to be an issue with the title of the video. It indicates informations for runners specifically over 40. There was not even one single word for runners over 40. The whole video was about mistakes new runners make, no mater the age…
Hey Markus - Yeah, looking back at the edit, I could have done a better job of explicitly relating each point to 40+ runners. Each point is certainly relevant though! Fair feedback - thanks. Here's a video which is better explained: th-cam.com/video/g8-cClhEOXM/w-d-xo.html
I believe most of my runs should be pleasant because I look forward to running and am running for more intense running.
Thanks James. 👍
So you don't ever address people who are only led specifically to do intense sprint intervals? (no regular tempo running), either way, Thank you for all your time, I've learned some great stretches indeed
Very little to do with being 40. Not bad advice but feels like a rehash to attract runners in 40s
I've kept myself fit over the years - I'm 62 and been running for 3 weeks and just completed 2 x 10k runs (albeit really slow 1hr 10mins) I'm hoping to be able to run a half marathon on August 20th and wondered (a) is this achievable and (b) what sort of time should I aim for?
Who cares about speed, just get out and walk, jog, keep moving.
40? I'll always be 21 at heart body and mind, will power
Nothing beats willpower! 😂🤣😂
When I was 22yo I ran 400m in 77seconds now I'm 43yo and recently ran 400m PB 62,40 in official race, do your things and believe age is just number as any other.
@@19Kamau79 The Lion pride roooarrr brother!
I’m 17 I ride run and swim and I’m seeing huge improvements with my riding and swimming but can’t progress with running after around 4 months, I’m running at a 150bpm for 1 hour 3 times a week plus over 100k on the bike and 2 hours of swimming
Any tips for running slower (relatively). I really struggle to hold a slower pace, subsequently all my runs are at a pace I couldn't talk at (oxygen debt) always at the same RPE. I cycle around 250 miles per week and run approx 15-20 miles In 3 sessions, also hit the gym every other day, I'm 55. General running pace average over 5-8 miles is is 8 min/mile. I run alone and find it really hard to slow down, I want to be able to do at least one longer but slower run per week. Thanks
Thanks for this advice. It's timely as I'm coming back after 2 years off. At 61 I'm aware of my limitations. (Ask Clint) I cycle frequently so aerobicly I'm fit, but therein lies my achillies heel. That is, physiologically my running specific muscles, ligaments and tendons need to be coaxed back to their once former well adapted state. In my 20s almost every run was a time trial, and I remained injury free. That's 30 to 40 years ago, different protocol and approach now.
40+ that’s me!
So just one speed session per week? Should i just alternate intervals and tempo runs weekly? Just came back to running, this is my 4th week running now and i just introduced a little bit of speed work this week and did 4x400m intervals tue and 2x2K tempo run today. Just followwd what i used to do 7 yrs ago, running thrice a week, an interval session, tempo run, and a long slow weekend run. And yeah, i dobweiggt training mwf, PPL, coz before i came back to running i was weight training 5 days a week. Eventually i want to cut it down to a twice a week weight training and have the free days riding my bike.
my brain does not allow my legs to move slower than they can manage so i use my cycling to build endurance. Easier on the knees too
I m 50 YO & I realised my HR is pretty high even when i m doing easy run(7 min/km) on someday. My sleep cycle isn't ideal so do u think that is the possible contribution factor?
Είμαι 40.
Εδώ και 3 χρόνια τρέχω 5 xlm την ημέρα μέρα παρά μέρα δηλαδή 20 περίπου την εβδομάδα.
Είμαι σε άριστη φυσική κατάσταση.
All these are not just for runners above 40, but all runners!
Hi James, I have a goal to run 1.5mi in 17:30 time. Any tips? Great channel.
The “Simple and Sinister” workout is a very simple workout that can be done daily in about 10-15 minutes, plus a two mile jog, and that’s less 40 mins total. Of course this does require a kettlebell. But I am over 40 and doing the Simple and Sinister daily has benefited my running greatly
I only ran for 20+ years nothing crazy, but marathons, half marathons, 30+ mi per week. Then in my mid 40s it all changed. I experienced deep glute pain on one side, followed by many other aliments. I tried spin, crazy strength training programs, and finally yoga. Now I only run or do hot yoga, but my running is still not as strong.
Why does it end so suddenly?
That’s life.
Why does running slower make you faster? You say this, but is there any evidence? Are we to just just believe this because you said it?
RaymondWong
Learn to listen to your body. Your body will tell you when it's too much and you need to back off.