I am 61 and have never done strength training, I do take a protein shake post run. I run 6 days a week, current times Marathon 3.18, HM 1.31 and 5k 19.57. I have been running on and off for 50 years.
That's awesome, but you really should look up sarcopenia. You have escaped its ravages this far, but believe me it is already affecting you. You won't necessarily have to use weights, you can use body weight exercises or dumbbells. So many possibilities, but if you plan on living another 20 or more years as an independent human you will need it. Sarcopenia is a real B!+ch. Don't let it get you after you have done so well up to this point. Best to ya!
I’ve only just discovered you on TH-cam and to subscribe. I’m a 56 year old runner who didn’t run or do anything really before I was 45. After nearly 2 years off from suffering 3 stress fractures the first of which i suffered with soon after starting running and a long time before it was diagnosed. I have been running again now injury free for well over year, this time round trying to enjoy it and take it a little more easy. I do mostly run 7 days a week but plenty of easy runs. I’m close to a sub 19 5k now🤞. Sorry my point is you give brilliant advice from all I’ve viewed. Simply following your tip of kicking your heels back etc is slowly improving my running efficiency. I just have to keep remembering not to revert to normal when I start to get tired. You are much appreciated well done, I will highly recommend you.👏
I started losing weight and working out at 48. And then menopause hit. I exercised 4 times a week (HIIT, strength and running) and felt more exhausted as time went by. I changed my routine to 3 times exercise a week. Strength on monday, running on wednesday and HIIT on friday. It was a struggle at first because it felt like giving up but physically and mentaly I do feel much better. I'm almost 52 now, still about 10 kg overweight, but my goal of running a 10k is within my reach again.
I started running at 35, gained weight and thought I was getting slower because of age, however, losing 5 kg made me come back to my best times at 35. I'm 45yo now.
So true. I am 80 and took a few months off of not much walking or strength training and felt great. Started a zone 2 walking work out 20min a few days sweet and strength training a couple of days a week. I am exhausted and my back and hips are stiff and sore.
Great Video! LOL I can't imagine myself ever running 7 (or even 6) days a week. I do no more than 4 days a week - Tuesday: easy run, Wednesday: interval speed work, Thursday: easy run, Saturday: either long run or race, Sunday is Rest Day - Mon, Wed, and Fri and strength training days (light on Wed). This has allowed me to improve from a 20 minute 1 mile run (when I started in 2017) to a sub 30 5k trail run. I have not (yet) suffered any injury. However, I will be getting your 5k Training Roadmap to help prepare me for my 5K race in the National Senior Olympics in 2022! Thank You :) By the way, I am 59 yrs old
Thanks for the great feedback Theo! Be sure to have a look at our Faster Beyond 50 training plans. They are built specifically for runners in their 50s, 60s and beyond. You can get all the details here: coachparry.com/faster-beyond-50
I'm 52, regularly ran about 30, 40, or more minutes after each gym session until 50 years old. Hernia operation from lifting an oven for too long...2 years ago, the not allowed in gyms due to pandemic...saw me arrive this year unable to run at all without injury. Learning to run again after muscle atrophy and absence of impact on calves, feet, adductors etc. currently interests me. Dealing with the problem of chasing my old goals and uncertain of what my goals should be/rate of improvement.
Just watching this. I'm 59, been running 5 years and just finished a 250 mile month. Still a 5 day a week runner. Recovery is extremely vital and to me, sleep (8 hours) is the key. Definitely take in enough protein and certainly 2 day a week body weight strength training is a must. Specifically, single leg exercises since running is all single leg. Looking to run sub 3:28 in my upcoming marathon.
I'm 47 and never do strength training. I ran a 47k, 51k and 42k in the same week in March and was totally fine. I put it down to switching to Hokas but there you go. Maybe I'm still young enough to get away with it, but right now my recovery is better than it was in my twenties.
I'm 64. In 2016 I worked up to the Half Marathon distance, the longest race I had ever run. In post race running, I pulled a leg muscle and it was painful to even walk. I gave up running though I still stayed fit in other ways. I am just getting back to running just now. I am very excited! However, I am going to be really careful to observe proper recovery. Thank you for your video.
I run 4 days per week. But one of them is just 5 minutes, one minute each on an increasing scale of speed. The final speed is always significantly faster than my current "long-slow" speed. In this way, I prepare my joints and muscles for future improvement. Tiny, tiny steps are important for improvement, always. And as we age this becomes even more true. I am 61.
I'm 50 and in CrossFit and we have running included in the workouts. I'm definitely the slowest in class and my legs always fatigue before I feel tired from the exercise. Guess I need to up my protein intake. Thanks for the video!
Protein will help repair/build & strengthen the muscles after workouts/running, but does not increase your endurance; that will come over time. No worries!
Instead of a 7 day running cycle, what about a 9 day running strategy with 3 microcycles for senior runners. For example do a long run then next 2 days incorporate 1 day rest and one day crosstraining of your choice . Then a tempo run or easy run. There would be 3 microwaves in the 9 day cycle which can lend to more recovery time for the older runner. Any thought or comments and than you.
I'm 61 and have benefited greatly after a workout (muscle or aerobic...or both) by simply going to bed earlier. Even if I can't get much more sleep, I will get at least a little more and the time spent being horizontal is helpful.
Yes, it is quite clear that nutrition - energy (starch, complex sugars) and protein - almost immediately after a workout is critical. And 40 grams of protein in one meal "triggers" hypertrophy, so keep that number in mind and try to hit it now and then for an extra bit of help.
The 30-min protein window has been debunked multiple times. Great to take in some protein after the workout, yes definitely, but there's no need to rush to get it in within 30 minutes.
@@carastone3473 Correct, although what we also know now is as you get older you need more protein than when you were younger, ideally a minimum of 3x30g spaced over 3hr intervals to optimise MPS.
I have a calf injury for the last two months. Once I get running, I have a tight calf. It wont leave me for the last 2 months now. I have been walking a lot. Will this affect the calf too?
Check out James dunne channel helps with this its the shortening of the tendons in the lower calf although I’m not an expert do his exercises they work
Hey Paul, great question. One of the great things about a Couch to 5k type training plan is that it's quite sensible and builds you up slowly. The risk now is trying to jump to the next goal too fast. What I would suggest is following a structured plan to get you to your next goal, whether that is trying to improve your time over 5k or stepping up to 10k. We are able to help with both, so check out our training plans here: coachparry.com/training-programmes/#run
Lol I am 40, I do 3 1hr easy runs a week and strength training once a week and I struggle to recover from that.... I have been running for years just can't recover
A mate of mine joined the army and was very unfit. He said during basic training they would drink 10 pints Friday and Saturday night and Monday their 1.5 mile times were always faster than the previous week. He put it down to the beer. ;).
Training should be geared toward your fitness level, not your age! Every 50 year old + is NOT at the same level. At 56, there are 20- and 30-somethings I can outrun/outlift....and there are folks 60+ who can outdo me! I'm still doing 2-a-days 4 times a week (run in the a.m., strength train in the p.m.) and I still do speed sessions twice a week (track intervals on Tues, tempo or Fartlek or hill repeats on Thurs). It's not necessary to suddenly cut back SOLELY because you attain a certain age! If your body is telling you to cut back, then yes do that, but don't assume you HAVE to cut back just because you're over 50!!
its not about ability to maintain or achieve fitness (yes, fitness can in fact improve with age) its about dealing with age related physical decline which is a fact and inevitable.
I am 61 and have never done strength training, I do take a protein shake post run. I run 6 days a week, current times Marathon 3.18, HM 1.31 and 5k 19.57. I have been running on and off for 50 years.
@Steve - that’s beastly!
Nice work, those times are really good!
Fantastic.
That's awesome, but you really should look up sarcopenia. You have escaped its ravages this far, but believe me it is already affecting you. You won't necessarily have to use weights, you can use body weight exercises or dumbbells. So many possibilities, but if you plan on living another 20 or more years as an independent human you will need it. Sarcopenia is a real B!+ch. Don't let it get you after you have done so well up to this point.
Best to ya!
i am 65. i am doing strenghtwork it helps me. i still ran 10k in 38' HM 1.24
These kids know what they’re talking about. I’m 85. I like to run three to four times a year and eat and rest a lot in between. 👍🏻
I’ve only just discovered you on TH-cam and to subscribe. I’m a 56 year old runner who didn’t run or do anything really before I was 45. After nearly 2 years off from suffering 3 stress fractures the first of which i suffered with soon after starting running and a long time before it was diagnosed. I have been running again now injury free for well over year, this time round trying to enjoy it and take it a little more easy. I do mostly run 7 days a week but plenty of easy runs. I’m close to a sub 19 5k now🤞. Sorry my point is you give brilliant advice from all I’ve viewed. Simply following your tip of kicking your heels back etc is slowly improving my running efficiency. I just have to keep remembering not to revert to normal when I start to get tired. You are much appreciated well done, I will highly recommend you.👏
I started losing weight and working out at 48. And then menopause hit. I exercised 4 times a week (HIIT, strength and running) and felt more exhausted as time went by. I changed my routine to 3 times exercise a week. Strength on monday, running on wednesday and HIIT on friday. It was a struggle at first because it felt like giving up but physically and mentaly I do feel much better. I'm almost 52 now, still about 10 kg overweight, but my goal of running a 10k is within my reach again.
I started running at 35, gained weight and thought I was getting slower because of age, however, losing 5 kg made me come back to my best times at 35. I'm 45yo now.
So true. I am 80 and took a few months off of not much walking or strength training and felt great. Started a zone 2 walking work out 20min a few days sweet and strength training a couple of days a week. I am exhausted and my back and hips are stiff and sore.
Great Video! LOL I can't imagine myself ever running 7 (or even 6) days a week. I do no more than 4 days a week - Tuesday: easy run, Wednesday: interval speed work, Thursday: easy run, Saturday: either long run or race, Sunday is Rest Day - Mon, Wed, and Fri and strength training days (light on Wed). This has allowed me to improve from a 20 minute 1 mile run (when I started in 2017) to a sub 30 5k trail run. I have not (yet) suffered any injury.
However, I will be getting your 5k Training Roadmap to help prepare me for my 5K race in the National Senior Olympics in 2022!
Thank You :) By the way, I am 59 yrs old
Thanks for the great feedback Theo! Be sure to have a look at our Faster Beyond 50 training plans. They are built specifically for runners in their 50s, 60s and beyond. You can get all the details here: coachparry.com/faster-beyond-50
I'm 52, regularly ran about 30, 40, or more minutes after each gym session until 50 years old. Hernia operation from lifting an oven for too long...2 years ago, the not allowed in gyms due to pandemic...saw me arrive this year unable to run at all without injury. Learning to run again after muscle atrophy and absence of impact on calves, feet, adductors etc. currently interests me. Dealing with the problem of chasing my old goals and uncertain of what my goals should be/rate of improvement.
Just watching this. I'm 59, been running 5 years and just finished a 250 mile month. Still a 5 day a week runner. Recovery is extremely vital and to me, sleep (8 hours) is the key. Definitely take in enough protein and certainly 2 day a week body weight strength training is a must. Specifically, single leg exercises since running is all single leg. Looking to run sub 3:28 in my upcoming marathon.
Thanks for sharing. I am especially interested on how the runner's body ages from 50s to 60s and how to train accordingly.
I'm 47 and never do strength training. I ran a 47k, 51k and 42k in the same week in March and was totally fine. I put it down to switching to Hokas but there you go. Maybe I'm still young enough to get away with it, but right now my recovery is better than it was in my twenties.
I'm 64. In 2016 I worked up to the Half Marathon distance, the longest race I had ever run. In post race running, I pulled a leg muscle and it was painful to even walk. I gave up running though I still stayed fit in other ways. I am just getting back to running just now. I am very excited! However, I am going to be really careful to observe proper recovery. Thank you for your video.
I run 4 days per week. But one of them is just 5 minutes, one minute each on an increasing scale of speed. The final speed is always significantly faster than my current "long-slow" speed. In this way, I prepare my joints and muscles for future improvement. Tiny, tiny steps are important for improvement, always. And as we age this becomes even more true. I am 61.
Very very informative and very well explained especially for women. Thanks a ton
Great info. Thanks for this.
I'm 50 and in CrossFit and we have running included in the workouts. I'm definitely the slowest in class and my legs always fatigue before I feel tired from the exercise. Guess I need to up my protein intake. Thanks for the video!
Protein will help repair/build & strengthen the muscles after workouts/running, but does not increase your endurance; that will come over time. No worries!
Instead of a 7 day running cycle, what about a 9 day running strategy with 3 microcycles for senior runners. For example do a long run then next 2 days incorporate 1 day rest and one day crosstraining of your choice . Then a tempo run or easy run. There would be 3 microwaves in the 9 day cycle which can lend to more recovery time for the older runner. Any thought or comments and than you.
I believe in health before performance so as a 58 year old I include strength training to maintain muscle mass.
I'm 61 and have benefited greatly after a workout (muscle or aerobic...or both) by simply going to bed earlier. Even if I can't get much more sleep, I will get at least a little more and the time spent being horizontal is helpful.
Nice channel - and great interview 👍🏻from Laingsburg 🇿🇦
Where is the strength training for 50+ link?
What are examples of protein would you suggest 20-30 mins post runs?
I eat a couple of boiled eggs and peanut butter on graham crackers. I am 70, been running since I was 53
Yes, it is quite clear that nutrition - energy (starch, complex sugars) and protein - almost immediately after a workout is critical. And 40 grams of protein in one meal "triggers" hypertrophy, so keep that number in mind and try to hit it now and then for an extra bit of help.
Where's the link for the strength training program?
Hi Cindy, you can get access to it here: bit.ly/cp-masters-strength
I don't see the link
Great topic!
What kind of protein examples should we eat 30mins after exercise?
The 30-min protein window has been debunked multiple times. Great to take in some protein after the workout, yes definitely, but there's no need to rush to get it in within 30 minutes.
@@carastone3473 Correct, although what we also know now is as you get older you need more protein than when you were younger, ideally a minimum of 3x30g spaced over 3hr intervals to optimise MPS.
Absolutely interesting!
Where is the link?
Good Informations :-)
Very interesting. Also, as a “swallow” who is missing SA, it’s lovely to hear the accent 😉
I have a calf injury for the last two months. Once I get running, I have a tight calf. It wont leave me for the last 2 months now. I have been walking a lot. Will this affect the calf too?
Check out James dunne channel helps with this its the shortening of the tendons in the lower calf although I’m not an expert do his exercises they work
Just finished Couch to 5K . Where I go from here? I can only run 3 times a week.
Hey Paul, great question. One of the great things about a Couch to 5k type training plan is that it's quite sensible and builds you up slowly. The risk now is trying to jump to the next goal too fast. What I would suggest is following a structured plan to get you to your next goal, whether that is trying to improve your time over 5k or stepping up to 10k. We are able to help with both, so check out our training plans here: coachparry.com/training-programmes/#run
HRT. Fountain of youth.
Lol I am 40, I do 3 1hr easy runs a week and strength training once a week and I struggle to recover from that.... I have been running for years just can't recover
I have a problem with sugar; try cutting back on it
How about booze on the weekends? Is there a limit? I like to drink 5 to 6 strong craft beers Friday and Saturday.
enjoy. if you feel fine the day after I see no issue
@@nchristensen3309 great advice! Cheers!
Important research shows beer is the best post run recovery agent. The more the better.
@@terrymcmaster2787 that's great advice!
A mate of mine joined the army and was very unfit. He said during basic training they would drink 10 pints Friday and Saturday night and Monday their 1.5 mile times were always faster than the previous week. He put it down to the beer. ;).
Can I get subtitles I can’t understand their English accent.
Training should be geared toward your fitness level, not your age! Every 50 year old + is NOT at the same level. At 56, there are 20- and 30-somethings I can outrun/outlift....and there are folks 60+ who can outdo me! I'm still doing 2-a-days 4 times a week (run in the a.m., strength train in the p.m.) and I still do speed sessions twice a week (track intervals on Tues, tempo or Fartlek or hill repeats on Thurs). It's not necessary to suddenly cut back SOLELY because you attain a certain age! If your body is telling you to cut back, then yes do that, but don't assume you HAVE to cut back just because you're over 50!!
its not about ability to maintain or achieve fitness (yes, fitness can in fact improve with age) its about dealing with age related physical decline which is a fact and inevitable.
Thank you for the video. Very helpful.
Great information.