How To Run Faster As You Get Older - The Secret To Slowing Down The Slow Down

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  • เผยแพร่เมื่อ 25 ธ.ค. 2024

ความคิดเห็น • 79

  • @NoNameNoLastName
    @NoNameNoLastName 2 ปีที่แล้ว +54

    Well, I started running at 48, after changing to a healthy diet and losing a lot of weight. I ran my first marathon when I was 49, and finished in 5:10. Kept at it, running longer and longer as I got older, and gradually improving my time. I'm 60 now, and had my PR a few weeks ago: 3:53. When I'm not training for a race, I maintain a base of 40 miles per week spread over 5 days, with a 16 mile long run in there - plus a day of strength training. I'm the fittest I have ever been, and I want to keep it that way for as long as I can, age be damned.

  • @michaellaverty1844
    @michaellaverty1844 2 ปีที่แล้ว +5

    I feel so blessed to still be running at 68. I run for fitness now for the body and the mind. Since I’m slowing down I started hitting the trails and I love it. I know maybe I don’t have any more Marathons in me (or do I?) and I’m fine with it. I’m leaner and have a better mindset. Sometimes I use running for meditation and sometimes I pray during the run. I said for years that nothing beats running, even when it hurts.

    • @johns4651
      @johns4651 6 หลายเดือนก่อน +1

      Well done!

  • @maranr
    @maranr 2 ปีที่แล้ว +32

    It's kind of depressing but great, honest, and realistic advice. I don't mind though; I am 61 and in better shape and 30 pounds lighter than when I was in my 30s so it's only uphill from here even if I'm going downhill ;-). I am starting to run and I am just shooting to break 30min for 5K at this point. Incorporating a lot of strength training with my runs.

    • @stevenwatson2699
      @stevenwatson2699 2 ปีที่แล้ว +4

      I started running at 52, at 55 I was running 5k in the 21s, 69 now have slowed to mid 28s to 29

    • @jamesguptill6611
      @jamesguptill6611 2 ปีที่แล้ว +2

      I'm 57, I keep myself at 0730 km all winter, as soon as spring breaks I'm about a month getting back to 6 min km. Lots of ice where I live... All winter.
      Strength training ongoing as well..

  • @kimlanoue2033
    @kimlanoue2033 2 ปีที่แล้ว +3

    Excellent video. I’m 56. I’m not stopping Thanks so much.

  • @MooMooMath
    @MooMooMath 2 ปีที่แล้ว +13

    I'm faster at 60 than I was at 52 or so. I drink a very healthy shake with kale each morning. Added push-ups, and lunges along with sprints. Caution, I had to build up to sprinting. At first I felt my legs may rip apart. Finally, my children have moved out and this has freed up time for training and rest but, I miss having them around. All three of my children run and bike so I miss my fun training partners. You can do amazing things in your 50's and 60's, and have a lot of fun.

  • @danielcaldwell5940
    @danielcaldwell5940 2 ปีที่แล้ว +3

    Loved the video. I am 68, ran for years at 58 finished my 4th marathon and my wife said "You're not going to run a marathon when your 60 are you.". I answered "No, when I am 60 I'm going to do an Ironman where I run a marathon after riding a bike 112 miles, after I have swimming 2.4 miles.". I didn't own a bike and wasn't swimming. Less than 2 years later when I was 60 I finished a 140.6. I currently have knee injury feel a need to do strength training.

  • @PoetWithPace
    @PoetWithPace 2 ปีที่แล้ว +14

    Great advice as always! Thanks to working with you guys last year, I achieved a new personal best at half marathon last week aged 60! I’m now ranked 14th in U.K. for my AG with 1:23:46…… naturally I filmed the race with my GoPro for my TH-cam also!….age is just a number 👍🏼

    • @CoachParry
      @CoachParry  2 ปีที่แล้ว +1

      That is amazing Running Guru! Thank you for sharing that. Will check out the vid! 💪🏼

    • @PoetWithPace
      @PoetWithPace 2 ปีที่แล้ว

      @@CoachParry I'm still buzzing! Solid coaching and training from you guys really helped a LOT!

    • @AlistairLattimore
      @AlistairLattimore 2 ปีที่แล้ว +1

      What a great effort, congratulations!

    • @PoetWithPace
      @PoetWithPace 2 ปีที่แล้ว

      @@AlistairLattimore thank you Alastair! Hope you enjoy my video of the race.

  • @thesceptic1018
    @thesceptic1018 2 ปีที่แล้ว +26

    All good advice. Remember it's not just about slowing decline. I took up parkrun at age 60, and ran 30 min 5Ks thinking that was good.Two years later the realistic target is sub 21 mins - you can get faster.

    • @aj365
      @aj365 2 ปีที่แล้ว +1

      Interesting - I'm similar but my current target is sub 25 mins. Maybe I should be aiming higher?

    • @PoetWithPace
      @PoetWithPace 2 ปีที่แล้ว +6

      Excellent! I ran sub 20 parkrun last week at age 60 🥳

    • @maranr
      @maranr 2 ปีที่แล้ว +3

      Encouraging to hear. Sounds like that will be my next goal. Thanks for sharing.

    • @jassaljs
      @jassaljs 2 ปีที่แล้ว

      Wow! That’s amazing 👍

    • @jfneve
      @jfneve 2 ปีที่แล้ว

      @@amblincork vague ? they promote consistency and strenght training thats great. i am doing this for years and no problem with 5k in 18 minutes or 400m in 1.20 at 64years

  • @johnbills5036
    @johnbills5036 2 ปีที่แล้ว +3

    Good advice. Balance also suffers with age. I'm 72 and try to maintain or improve balance through yoga - headstand, crow etc. Flexibility also wanes but Yoga helps here too. I run 40 to 50 miles a week, and walk rather than drive when I can. I'm thankful that I still have a passion for exercise and love to run with people of all ages some less than half my age. A couple of years ago I managed a sub 20 minute 5k. I enjoy weight lifting. So flexibility and balance seem to me to be important components worth including in a programme.

  • @perro0076
    @perro0076 2 ปีที่แล้ว +4

    Love it. Weeehh!!! That’s meeee!! I have managed to reverse it though. For me the best tip is that 20/80 rule. Definitely 3 weight/core/strength training a week and (hugely important) keep the heart rate low. Strength training IS NOT cardio!! If you can squeeze in yoga ….. even better. Thank you guys BTW, I am training for a sprint tri and I am looking forward to compete this time ..... not 'take part'.

  • @louissatt8497
    @louissatt8497 2 ปีที่แล้ว +2

    This is quite true I am/was a distance runner involved in veteran athletics then I noticed good power athletes tended to have longer competetive carreers so I took up sprinting at 72yo and after a while won a couple of races in my age group my best or most pleasing result for me was a pb at 75 yo in the 200 meters 34.6 seconds, My training consisted of a mixture of weights sprint drills many 50 meter flat out uphill
    sprint sessions with full recovery 3 mins. Also my 5k parkrun times kept improving 23:04 pb at 75 yo my age group records at 3 parkruns still stand after 6 years. Suffered a serious cancer problem at 76 but am hopefully recovering mostly from
    The effects of chemo. 81 years old now.

  • @sanjayshah4372
    @sanjayshah4372 2 ปีที่แล้ว

    This is the 2nd video of CoachPerry I've watched - Seriously good quality info + its presentation.

  • @askingwhy123
    @askingwhy123 2 ปีที่แล้ว +4

    Sarcopenia, the loss of muscle mass as we age, is associated with higher all-cause mortality. Muscle mass and a good VO² max both lower all-cause mortality. I think it makes sense to recommend strength training even more strongly than you did: skip a running day if you have to, and don't fear heavy weights. Bands are great, but only progressive overload builds muscle 💪
    Considered deadlifts, weighted squats, and pull-ups (challenging compound exercises) as your bread and butter for maintaining and adding muscle mass. Beyond catching yourself if you fall and strengthening bones, muscle is a metabolically active tissue that burns some calories even at rest.

  • @Terminatortx33
    @Terminatortx33 2 ปีที่แล้ว +3

    Totally agree with this. You need to do strength weight training as you start getting older. I have always done cross training, a portion of all sorts of training. Im glad i did. As i have a decent amount of muscle for my age as i get older i will at least hold more muscle than the average person. I feel sorry for the people who have dedicated most of their early life to running, definitely long distance running. The long distance runners dont hold much muscle and when they get older and start to loose muscle they will notice it fast. And lets be honest most runners dont go to the gym they are too focused on running. You really need to cross train to live a healthy life. Less running and more strength training as you get older. And stretching is key too.

  • @patrickfrost007
    @patrickfrost007 2 ปีที่แล้ว +1

    Almost 50 and I just started running 4 years ago (late 2017). I travel around the country and compete with my teenage daughter. We both run 18:40ish 5K and 40min 10Ks (1:30 Half Marathon). I owe my strength and speed to my 3x per week strength training sessions in the gym. As a former bodybuilder I understand the importance of keeping the joints strong and resistance training several times per week. Plyometrics and strides are equally as important just as those weekly long runs are important. The most important thing I can tell you is to STAY CONSISTENT and eat clean.

  • @JS-ft3ux
    @JS-ft3ux 2 ปีที่แล้ว +1

    I agree with everything you said. I broke my half marathon PR, set at age 46, last fall by 17 seconds, at age 57, despite weighing 5 pounds more. I attribute this to strength workouts (high reps with low weights) and lots of core work (planks and hanging knee-ups). Maintaining flexibility in calves and ankles has been hard, especially in the winter.

  • @copperdan7667
    @copperdan7667 2 ปีที่แล้ว

    Im turning 49 this year. I picked back up on running 1 year ago today after a 12 year break. Lol. Im up to 40 miles a week comfortably and have a marathon in June. My gpal is 4 hours but im afraid of my speed. I train around 10:15 per mile currently. Im going to start strength training immediately. Thank yoi

  • @Gillibrand65
    @Gillibrand65 2 ปีที่แล้ว +1

    wonderful advice guys!

  • @bro7269
    @bro7269 2 ปีที่แล้ว

    I started triathlon training at 55. My plan is a 70.3 but it’s a slow process to not get injured but I will not stop until l get there!

  • @dliedke
    @dliedke 2 ปีที่แล้ว +2

    Amazing video, keep training forever 💪🏃‍♂🏃‍♀

  • @alisonwilks302
    @alisonwilks302 2 ปีที่แล้ว +1

    Thank you , love you all ♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️

  • @brucehutchinson9527
    @brucehutchinson9527 2 ปีที่แล้ว

    This is good advice and Direction along with the many TH-cam sites bodybuilders competitive weightlifters in my gym that I've learned from never given the proper direction motivation to do weightlifting when I was young I had the equipment purchase send the recommendation of my pediatric orthopedist but nowhere in our schools were there weight rooms. This is decades ago in a small school..

  • @triboliderar4569
    @triboliderar4569 2 ปีที่แล้ว

    Thanks for sharing 👍

  • @stevebelanger6879
    @stevebelanger6879 2 ปีที่แล้ว

    Very good advice good to know I’m on the right track!

  • @lifephorce
    @lifephorce 2 ปีที่แล้ว

    Great video guys.. glad I signed up for another year 😍

  • @radrunning8535
    @radrunning8535 2 ปีที่แล้ว

    Thanks for the tips! Help a lot!

  • @DroneRunner1975
    @DroneRunner1975 2 ปีที่แล้ว

    great advice as usual, thanks

  • @1world2coexist
    @1world2coexist 2 ปีที่แล้ว

    Great video!!

  • @StretchYourself
    @StretchYourself 2 ปีที่แล้ว +1

    Great video! Simply put, mind over matter! I’m going to try to beat my younger self’s PR again. 🤓💪🏃🏻‍♂️

  • @FWFWFWF
    @FWFWFWF 2 ปีที่แล้ว +1

    I had no idea what the "hot" was at 3.15 🙂

  • @edwinkarani5593
    @edwinkarani5593 2 ปีที่แล้ว

    Thanks.

  • @JustaRemf
    @JustaRemf 3 หลายเดือนก่อน

    I dont listen much to young sports trainers but when somebody actually in their 60s and 70s talks about exercise i at least know they run the the talk.

  • @gazza2933
    @gazza2933 2 ปีที่แล้ว

    I am a 68 year old male, and recently ran my first 5k after thirty years away from running.
    My time was 30mins. 51 seconds.
    I think that I am extremely lucky to be able to do this.
    I do workout with dumbbells.
    I am 'taking on board ' what is said here.
    Thank you. 👍

  • @kortex628
    @kortex628 2 ปีที่แล้ว

    Good video guys

  • @nihonbunka
    @nihonbunka 2 ปีที่แล้ว

    I wonder if brown nail polish helps. I find it helps to wear a bracelet to remind me of my body. I find that knees and hips wear out (or at first get painful) due to lack of core (read bottom) strength, especially leg rotation strength. Once that goes it is difficult to keep your legs from bowing or going knock-kneed so if you focus on rotating your femur you can keep running into your dotage, perhaps, I am 57 in 6 weeks.

  • @ricardscops1140
    @ricardscops1140 2 ปีที่แล้ว

    These 3 sessions of gym, how long should they be? 30min each? Thanks

  • @matcomb7501
    @matcomb7501 2 ปีที่แล้ว

    Loosing muscle mass exponentially as you say after 50,, could be,, Insulin resistance. Insulin resistance being the inability for glucose & oxygen to get into muscle cells,, causing an inability to grow muscle. I've been getting that info from Dr. Douglas Graham and Mastering Diabetes with Cyrus Khambatta & Bobby Barbaro.

  • @tonymartino7892
    @tonymartino7892 2 ปีที่แล้ว

    Thank you team! I've been ridiculously active my whole life (don't want to bore you with the details) and now at 65 I'm excited to be running again as my primary means of exercise and fitness. It is kicking my a$$ though but thanks to your video on the 4 pillars of improvement and this one regarding the slowing of the decline I'm both encouraged and excited. I don't want to win any races or impress anyone, I simply love to run and look forward to stretching them out a little further that little bit at a time. Do you think cycle work while recovering is a good idea to keep the cardio strong until the running legs catch up?
    Thanks again and all the best to you, Tony
    p.s. It's somewhat my daughters doing as she asked me to run the San Diego 5K with her this year and the joy of striding side by side all the way to the finish was incredible. We're aiming to finish with 3 generations next year. Cheers!

    • @mahalkita7351
      @mahalkita7351 2 ปีที่แล้ว +1

      many uv the worldz best distance runnerz cross-train via cycling

  • @ralphhancock7449
    @ralphhancock7449 2 ปีที่แล้ว +4

    Yeah, all you have addressed is the stuff that happens when you approach sarcopenia. But that has nothing to do with the slowing down that occurs with people in their 60's or 70's who have a lower max heart rate, less spring in their musculo-tendons, and get to the point when 'running EZ runs slower' for endurance building becomes a choice of either doing walk/run intervals, or painfully jarring low cadence and poor mechanics shuffling. So, you can't train properly, with good form, developing the right muscle fibers and neural firing patterns to enable faster runs. It's great to promote strength development in older runners, but the specificity is lost when proper training is impaired. We're like a car with two speeds, and the first gear speed is really rough, while the second gear speed overworks the engine. If you work hard to develop and maintain your stamina when you are in your 50's and 60's, you will not get sent to the scrap yard in your 70's or 80's. So give us the tools to train properly, with the appropriate mix of intensity and volume, to get out of that rut.

  • @brandonm4664
    @brandonm4664 2 ปีที่แล้ว +1

    Max HR - what really does it tell me? If my Max HR is 180 and it goes above that (happens on occasion with hard runs, hills, etc) am I supposed to immediately stop? Or just slow down to get it back under control? Thank you

    • @GeorgEberle
      @GeorgEberle 2 ปีที่แล้ว +2

      Well, I guess that if your actual HR goes higher than your Max HR, than Max HR is not your max HR ;-)

    • @svenfokkema3440
      @svenfokkema3440 2 ปีที่แล้ว

      Are you wearing a chest strap? Optical devices can easily be off by 15 BPM (or more).

    • @brandonm4664
      @brandonm4664 2 ปีที่แล้ว

      Yes chest strap

    • @PoetWithPace
      @PoetWithPace 2 ปีที่แล้ว

      Is it all about how you feel? In some races I have gone over 190 with a cheat strap…. But only for a couple of minutes at that peak and them comes down as I can feel the strain.

  • @ppiriou
    @ppiriou 2 ปีที่แล้ว +1

    Consistency is key! Tell that to my previous CrossFit coaches who would quit after only two months... I found myself another CrossFit gym with the coaches showing up early every morning! Going to be 53 years old in a week and I've never been in a good shape like I am now!

  • @skopa1223
    @skopa1223 2 ปีที่แล้ว

    And watch your thoughts. It’s partially psychosomatic. If you believe your getting weaker...you’re body will follow suit. Your thoughts and mind have a dramatic effect on your body, your immune system. You can go to places in the world where they’re devoid of arthritis or cancers and scientists love to attribute everything to diet and linear age but those aren’t the only factors.
    Why do you think the Tarahumara flourish. One of the biggest reasons is that they don’t stress, don’t count, don’t analyze. They enjoy. They have many runners that are further aged and smoke mid run. Stop making everything modern science tells you so real and I promise you that when you break this rules and excel, it’s will be called a “medical miracle”

  • @scottsurface9885
    @scottsurface9885 2 ปีที่แล้ว

    I never got the resistance training program.

    • @CoachParry
      @CoachParry  2 ปีที่แล้ว

      Hey Scott, please will you pop Christine on our team an email on support@coachparry.com and she will look into it for you.

  • @heart2hearter
    @heart2hearter 2 ปีที่แล้ว

    I'm not sure what is possible -- just to slow down the decline after a certain age? Or can't I actually get stronger?

    • @Kelly_Ben
      @Kelly_Ben 2 ปีที่แล้ว +2

      If you're starting from a place of less fitness, you can certainly get stronger and faster! If you're already very fit... maybe not. I was very fast in my late teens, very strong in my mid 30s... now in my 40s I switched to distance instead of speed, and feel like super woman. 😆 Having been insanely fit or very fast at different stages of my life, I know I'll never achieve those levels again... so I'm creating new goals, adventures, tackling new training and race distances, and things are fresh and fun again, instead of always mildly disappointing. Every race is a PR, and improvements are a monthly thing. If you're feeling frustrated with your progress in a long term endeavor, you can try something different for a while, to get that rush of seeing gains!

    • @heart2hearter
      @heart2hearter 2 ปีที่แล้ว

      @@Kelly_Ben wonderful!

  • @energyexecs
    @energyexecs 2 ปีที่แล้ว

    ...going to be Age 66 soon - Every day or every day - I try to walk-trot-calisthenics-bars. I do lots of bars

  • @kllim9769
    @kllim9769 2 ปีที่แล้ว +1

    How did Ed Whitlock who set world records in his seventies and eighties did it ? I doubt he did strength training.

    • @gourami7
      @gourami7 2 ปีที่แล้ว +1

      By consistently running for decades

  • @garthly
    @garthly 2 ปีที่แล้ว

    I am 71, my heart rate range is 47 to 190. I don’t run that fast, however.

  • @CK-ho7zf
    @CK-ho7zf 2 ปีที่แล้ว

    Has anyone (60 and older) started running again after a total knee replacement

    • @CoachParry
      @CoachParry  2 ปีที่แล้ว

      We work with quite a few athletes who have.

  • @tbear4291
    @tbear4291 2 ปีที่แล้ว

    Beaut!

  • @dominic6283
    @dominic6283 2 ปีที่แล้ว

    I’m 49 and thinking about taking testosterone

    • @mahalkita7351
      @mahalkita7351 2 ปีที่แล้ว

      why??? I think that the potential side effectz outweigh any benifitz that could b garnered.i seeryusly doubt they will help yor sex life & that by itself wud make me avoid them....

  • @mikelldaley9078
    @mikelldaley9078 2 ปีที่แล้ว

    THEN old kenyans would be winning boston with this logic...

  • @JustPassingThrough404
    @JustPassingThrough404 2 ปีที่แล้ว

    5 mins in and still talking about the impacts of age without any clues as to what do about it !!!