5 Best Tips for Older Runners
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- เผยแพร่เมื่อ 9 ก.พ. 2025
- It’s definitely possible to run at any age but some things have to change. In today’s video I share 5 tips that I guarantee will help you as an older runner.
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Best tips for older runners, marathon training for older runners, beginning running for over 50
I am 76 and took up running about 5 years ago. I use an online training resource for single leg balance exercises. They mimic running movements so are designed to strengthen leg muscles in a variety of ways. I would add as a tip do not neglect strength and balance exercises particularly as one ages. Also as more “rest” days off from running are necessary these can be walking or swimming (if have access to a pool) or stationary cycling/elliptical. Thanks Karen. Great clip of tips for oldies!
1) Shoes & socks
2). Check heart rate
3). No need to stick to a schedule
4). Hydration
5). Massage / wind down after
My tips and I am soon to be 70 years of age. Number one is finding a Diet that you can control weight gain and loss. I personally recommend the Keto lifestyle Diet and not Low-fat diets that I have tried in the past, that do not work. There are Doctors on TH-cam like Dr. Berg that explains the diet and benefits of maintaining good health. I personally have lost over a 100 pounds, the diet restored my health and got me off of prescription drugs and back to my love of running!
Interesting to hear what works for you. For me Dr John McDougall’s “Starch Solution” book advice, also videos on you tube works for me, which is whole plant foods and starches.
Some really good common sense advice here. My advice is to be patient with yourself, play the long game, don't go looking for personal beats. You're trying to establish a healthy habit and health is paramount. During marathon training, I had to cut my runs down too over run a week and do some cross training, because recovery was getting harder and harder. Try to get off of the tarmac and run on something that's more joint friendly. Look after your mobility, get onto the habit of doing some mobility exercises. Above all, recognise your doing something really beneficial for yourself, just watch out for feedback signs from your body that may indicate you need to tweak your running a little
All very helpful tips. At 62, my only tip is do whatever it takes to get through the workout.
This video is brilliant - as a retired 64 year old international powerlifter I have recently returned to running, and I have felt the foot protection advice and the following a set training plan advice something that resonated with me already and with what I was already feeling.
A youngster making a video about over 60s running don't understand these nuances.
I’m glad you liked the video and found it useful! 😍
As an older runner I"m a big fan of running by feel, rather than a rigid plan. Related to that, I would suggest avoid looking at your watch while running, it's much more enjoyable that way.
Running by feel sounds good to me.
I'm 63 been running 52 years I have never had a blister or black toe nail but did hurt the sole of my foot last year after jumping a small wall whilst running, I hobbled for a few days and worked out for myself it was probably due to less fat on my sole. I have never followed a training plan just listen to my body as you suggest, I'm still running decent times 1:30 HM 20min 5k. Definitely listen to your HR I did a hard track session last night with my club, was going to do an easy recovery run today but HR was a few beats higher this morning so rested instead.
Great advice. I appreciate you.
Yes, a recovery day is important after every run. So is warm up and strength training to become stronger.
I have changed my nutrition. I cut sugars, processed foods and vegetable oils. I eat more whole foods, fish, Greek.
yogurt.
The lemon water will cleanse the liver.
Thank you and God bless you richly. Greetings from Toronto Canada.
Great tips! I've just started running again after a long break post-injury. I'm 48, and I'm realising how slowly and carefully I have to take this- listening to my body is SO important! I'm a barefoot runner, and it's vital to keep an eye on my foot fat pads. The only tip I'd add to yours is extra stretching! Stretching morning, evening and post-run have made the world of difference to my run and recovery. Thanks for the vid- just going to look at buying a foam roller!
Agree 💯 with the stretching! Anytime you have a min-sometimes I’ll do it while waiting for the kettle to boil! I have a love-hate relationship with foam rolling but it feels great afterwards and I always seem to sleep better 😊👍
why would you choose to run barefoot rather than wear good cushioned running shoes ?
@@johnmartin9321 after a back injury, barefoot shoes were much better for me than anything heeled or shaped inside. I do have a pair of trail runners that are padded but very flat, and they're good too. I also like the physical feedback I get from feeling the trail on my feet. I know it's not for everyone though!
Great tips. Electrolytes are also very important.❤😊❤
Great advice. One other thing I could think of is a bit of strength training in between runs to increase the body mass. I usually aim to do 30 times push ups after the run. Also I would do rowing to stretch my back, stomach and arm muscles. I am reaching 70 in two months.
Yes, good advice, I am only 77 still quite fit, always up at 04:30 go for a short 2,25k run every Morning before 05:00 no matter what the weather is, this sets me up for the Day. One thing you didn't mention was the importance of good stretching Exercises before going out for a run, this keeps you supple and protects against injury.
Placing water bottle next to computer and kindle idea is great! Thanks,
UltraTrailrunner told me to buy a pair of Injinji toe socks for runners. Individual toes and comfy on soles of feet mean no blisters.
It is fluid intake that is key, so if you take in a lot of fruit and veg, and, say, green tea, you might not need to supplement with water.
(Unfortunately beer doesn’t count)
I have a couple of mugs of tea at breakfast, one coffee, one tea mid morning, lunch, mid afternoon, camomile in evening. So about 1.5l.
63 years old. For the last 15 years or so I've had a large glass of water with collagen before my coffee in the morning. Certainly helps keep me regular.
Really great tips! Lot of love and respect from a solo mountain hiker friend from the Lower Chitral District of Pakistan!
Great video, thanks. As I get older, I’m trying to enjoy running for its own sake, rather than trying to improve 10k times or be more efficient. My goal for today’s run is to get a good photo with my phone at some point along the route! Would really like to see more running videos from you!
I love to turn women over 50 on to running for fun and as a hobby. One of my biggest things is teaching them proper walking and running technique which really helps minimize impact on body and joints and makes it easier. It’s not running that causes pain but how you run 😊
Good tips!
For those of us of us not that old, ie went to school post 1975..
140lb is 63.5kg
70floz is approx 2l.
My advice to us older runners? Never grow up, and for God's Sake - stop calling yourself old
❤😊
Good, thoughtful video. Returned to running about a year ago after a hiatus of nearly 25 years. Running 21 minutes parkruns and loving the challenge. Listening to your body is so important. Adapting your training to your present physical condition is essential. Acknowledge that progress is gradual and uneven, but that consistency is key. Keep injuries at bay with strength and conditioning sessions at least every other day. No need for long sessions or gym visits, just 10 - 20 minutes at home will do the trick. Effort sessions need to be handled with care and be well thought out. What are their purposes in relation to your aims? I'm finding that predominantly 'zone 2' runs work well for me. Using a Garmin to monitor approximate heart rate is a great help with this.
All great advice! I absolutely love my zone 2 runs as they’re so comfortable compared to all my other workouts!
Great. Thank you.
Great info, nicely presented.
Cushioned shoes.
I would try training on barefoot shoes, but only for very short runs. And if you can, completely barefoot, preferably on a hard surface. This toughens up your feet. Then longer runs / races, use the cushioned shoe.
If your route is technical, beware of a high stack height instability.
Use a dead skin remover regularly, though not just before a race. Wet dead skin is a certain route to blisters.
Change socks in a long race frequently, before you feel the need.
(Just completed the Lakeland 100k…yup blisters on balls of feet. Male, 68)
Thank you Karen for this very good advice.
God bless you richly.
Missing Kaz outdoors !
Great vid, hope you’re well ❤
She’ll be back! Just been too busy to go off on any outdoors adventures!
Brilliant tips.
Great advice, I'm 71 and just got PB at Manchester Marathon. I worked with a PT with a training plan drawn up for me personally, my speed, my ability, adjusted weekly to how I felt, it worked!
THANK YOU
Hi Karen, great topic and as a 71 year old get frustrated that there is not much on youtube that covers the older run (60+). May I ask why you drink water, lemon and ginger in the morning and it’s benefits? I have recently had a troublesome cough which would not budge and found a recipe on youtube that worked really quickly in breaking up the mucus on the lungs..This was a glass of pineapple juice, a teaspoon of honey, 1/2 teaspoon of ground ginger & 1/4 teaspoon of Cayenne pepper.
Additionally what would be the mix to make your drink.
Many thanks
Trevor Langridge
Hi Trevor 😃 I really drink that mix to try and get as much liquid into me as possible as I’m not good at staying hydrated! And I add lemon and ginger just because prefer water when those ingredients are added. It’s just 1-2 slices of lemon and around 1cm of fresh ginger, grated or sliced. 😊
I find any early signs of a sore throat is relieved by gargling neat lemon juice and then rinse the mouth and spit out the water to allow the lemon juice to continue working on the throat, and the water rinsing the mouth in case it may affect the teeth.
Great tips, thank you !
Glad you found them helpful!
I’m a 52 year old runner that has been running with hypoglycemia all my life. I’m similar to a type 1 diabetic (not diabetic) where my glucose levels will drop to the 40s level when I do easy conversational paces and would have to take in carbs or gels right away. Seems like my glucagon that suppose to raise my glucose in fat burning state does not release the hormones from my liver/pancreas when running easy zones 1/2. I have to run anaerobic in zones 3/4 in order to raise my blood glucose stable while taking in gels every 30-40 minutes of my long run. It would be difficult to run this hard for a full marathon I’m training for.
I signed up for Seoul International Full Marathon I’m training for in March 2024 and would like any good tips I’d you know any about this topic of hypoglycemia. Thank you.
Absolutely correct about the fat on the ball of the foot. I run 75k per week. I feel its gone in one foot 🙄... Also just Hurt my Achilles Tendon.. Just now started to run a bit after 2 weeks off.. 40 years ago it was a 48 hour problem.
As I said in the video, I hadn’t even considered the base of my feet when it came to ageing! Sorry to hear about your Achilles tendon 😕 but hope it heals soon 🤞
I discovered in the Lakeland 100k, half way, ready to give up, that a couple of Paracetamol and Ibuprofen cured my aches and pains, and I was off running again.
Before you say it, I know Ibuprofen is apparently a no no.
And I don’t like to use drugs if I can avoid it. But running on stiff muscles is a sure way to strains, so if needs must…
That 2L bottle is huge 😂. I usually count 1L over the meals (coffee,soup,beer, fruits,etc.), then add 0.5L in AM and PM.
Haha… I know! But your way of managing fluid intake is great 😃👌
Question. How do you keep water on board? I drink water and it goes right through. This of course makes it unpleasant to consume water on runs.
Best to never drink water.
You are correct, the body says, oh good, some water to process food etc and give a good flush through.
I use oat milk, at aid stations it gets watered down.
If you do drink plain water, just take small sips.
As a retired Physiotherpist who is cynical and grumpy . my tip for older runners is.....try walking instead its easier on the joints.
I have had a running doctor tell me to drink when I feel thirsty and that is absolute ignorant stupidity. We runners need to know what our bodies use, and to do that weigh ourselves before a run and after. So if you go out for an hour on a hot day and your weight difference is 1kg you have consumed a litre of water. If it is a cold day you will need way less but you can test that as well. A 1% drop in body weight is a 10% drop in performance.
Great advice!
wth is pounds and oz
1 pound = 450 grams