The Big Problem with Running as you Get Older (6 Solutions)
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- เผยแพร่เมื่อ 5 พ.ย. 2022
- Running as you get older shouldn't be scary, but to many it is, mostly because of the misleading information out there...
I'm aiming to break down the misinformation and allay fears around running and age. Because it's not as scary as many think and it can actually be an exciting process if you do it correctly...
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Started running seriously 9 months ago, a couple of months before my 75th birthday. Have brought my 5K Parkrun time down from c.38m to c.29m, and am aiming for a sub- 27 this summer. I usually win my age group (75 - 79), by virtue of being the only one in it! Am training for my first half-marathon in March. Wrinklies rule!!!
55 years old..i have a physical job which has helped lessen the reduction effect of performance..the real trick is to keep the mind strong and keep moving...I concentrate on age grade performance and yes im slower than when i was 35 yrs old but im a better runner now percentage wise
I did my first half marathon when I was 33 I got my PB at 49 (1:36) and plan to go sub 1:30 at the age of 50, mainly from using the information you put out ❤ Thank you so much ❤
59 in a couple of months. Ran a 2.57 marathon when I was 50. Training and of course times have dropped off dramatically especially after bad Covid/Flu in 2020. No intention of training for a marathon again but now cross training and just accepting that I will never be the same runner and trying to enjoy the fact that I'm lucky enough to still be able to get out running. " Never underestimate the power of a good run"
I started running at 49. I'll be 52 soon. Can't really complain about slowing down, actually I've gotten faster 🙂
I know though that time will have it's way and I'm ok with that.
As for success, for me it's getting out there for longer distances, not so much time.
Love your videos. Keep em coming 👍🏼👍🏼
I also started at 49 and am just about touching 52! I love the fact that running has become a need, a habit that I thoroughly enjoy, and the bonus was the weight loss
@@Grumpy-J
Yes sir, it has become a need
I started running at 49 too.. having knee pain. able to recovered it after some stretching, strength training..Now I have buttock pain for weeks already. I am still running. My pace is like 7:00/7:30mins with cadance about 160 per mins
After years of endurance and strength training I lapsed into a very much slower pace of life over the last 3, prioritising work and earning over personal wellbeing. I've only just started to break that cycle of poor choices, I'm back to eating healthier, I'm back to running, the weight is already heading in the right direction, I've given up my old job and I've chosen a much more poorly paid but more rewarding career instead. Your videos have been a great help and your work here on TH-cam is very much appreciated! Needless to say I've subscribed and I'm slowly picking my way through the back catalogue of uploaded. Thank you for sharing your thoughts and life, it really does help others so much. 👍😁
Thumbnail A GAME 👊 Great video guys as always!
Thanks dude! Means a lot coming from a legend 😊
Great video as always. I would say the age grouping has a big impact for us older runners. Whether that's qualifying for a london or boston with GFA or getting to the end of an ultra and finding you did podium for your age group... sure not everyone is focused on those things. But I personally love age grouping and yep if you can run past some youngster as you finish that also makes you feel good
(I'm MV-60). Top five reasons that running gets better as you get older.
1. You have a better understanding of your body, what it needs, what it can do and what it can't do.
2. You are happy to go for long slow runs, just for the shear enjoyment of the experience.
3. You understand that not everything is a race or PB attempt.
4. Once (semi-) retired, you have time to sort your diet, rest as required and be flexible in your training to make the most of good weather windows or unexpected opportunities.
5. You are still alive, still running and pleased to celebrate that fact!
We’ll done your vids have been an encouragement to me. 65 years here I have walked and have been an avid hiker for decades. During lockdown I started walking 5-6 days a week to stay sane 🙃 and had to start jogging to keep heart rate up and have now made significant improvements. I just really enjoy it.
I usually run fasted and only eat 2 meals a day. It really works great for me.
Thanks
Great, I’m 60 and it’s funny I get home from a long run Saturday morning. My 17 year old son says let’s go to the gym. I say give me some time.
Great book helped me is “fast after 50”
And “ older yet faster”
I’m switching from mountain trails to trying to qualify for Boston. The times are easier, but I’m slower 😂
Aging is slowing down. My goal is to slow down as slow as possible.
Ha ha well said 😂
👍 Started at 52, and now 54. Running is the thing that has added enjoyment and capability to the other parts of my life. Keep up the video's. Thanks for all the effort you put into these, and for putting yourselves out there.
Great video, thx! I'm nearly 62 and started back running 2 years ago and have very much enjoyed the journey. I've run 6 races since starting and along with my 27 yr old trainer, your videos, etc, has kept me accountable and on track. I love it! Keep doing what ya'll are doing...it's such and encouragement!
I ran my first race (10k) Saturday. It went better than I could have imagined. You’re content really helped. Thanks so much! Have a great day!
Weightlifting is another love of mine so I am glad I am already on the right path.
Another great video with some tips that most of us need to hear regularly. One of my neighbours is 77 and runs 10k age-group representing England - her 2022 PB is well under 60 minutes this year and she's testament to the longevity not only of running but of performance!
As someone who cam to running late, I started last October aged 50, I've had a huge amount to learn. I'm lucky in having a PT who I've been working with on strength training since pre-pandemic and the training is very focussed on supporting running. I feel I've progressed well because of that. We also do an hour of Yoga each week and that's going a long way to balance things out.
I'm quite excited about the next few years of my running journey and have set myself of seeing just how close I can get to the age-group qualifier 10k times that English Athletics set out over the next 4-5 years. Currently sitting 13 minutes off after 1 year of running!
Great tips thanks Ben. I am well into my sixties and still running. 10k race in Victoria Park, East London yesterday in 54 minutes. I would add incorporate cross training, such as indoor rowing and the stair master for low impact training and running trails and cross country, stay off the concrete where you can. Finally, invest in good running shoes that suit you. Hope this helps. Strength and conditioning also grows in importance as you age, as you point out 👍😇
Great video, thank you. I guess the advantage (?) of starting to run in your late 50s is that you have nothing to compare to, in terms of slowing down. On the subject of starting to run later in life, if you have any thoughts/advice on that, that would be well received. Thank you for taking the time to share your wisdom (and encouragement) with us.
Great video. I recently started taking weight/resistance training way more seriously for longevity in life and in running.
The trouble with your % formular as a new runner in their late 60s is that the vast majority of runners that I am competing against were never average runners 20 to 30 years ago. For example, in a parkrun, I may finish 4th out of 5 in my age category, but then I have PBed with a 24m 32sec time!
It all make sense 🙂🍀. I'm 52 and still jogging frequently and I have an active job. The tip for using the massage gun before a run, I'm definitely going to try ! Thanks, I'm also a big fan of Mary !
Thanks Ben and Mary, again great advice as always. One thing I have always used since not starting running until I was nearly 58, is age grade percentage. I find that now over 5 years later that I am getting equivalent or in quite a few cases higher percentages for the same races as a few years ago. Must admit the first thing I do when I have done a parkrun is sort by age grade % as I may come 50th position time wise but be easily in the top 10 by age grade %.
All good points Ben. I am there and crossed into that over 50 runner. I've been running for the past 25 years and it does get tougher every year.
I largely agree with you. I've been focusing on adding some strength work and taking recovery more seriously. I have a hard time putting in longer distance races now. I used to do a ton of half marathons each year. Now, just a few.
I did notice my metabolism and my speed drop off after about age 42. I now have to watch what I eat more closely. I also focused on running full marathons after after 44 and my speed dropped off a cliff. The volume plan didn't really work out for me. I got pretty good at running half and fulls but my 5K times tanked. I've sort of flipped the script and have reduced the volume and focused on getting in more quality work and taking my "easy" days extra easy.
Every one has a different story with aging and performance. I am just glad to be still in the game and running fairly competitively. Best wishes to you and Mary. You guys continue to inspire me to run and train hard.
Excellent! MATE! ..... 58 years old Panamá 🇵🇦 Runner ...Star in 1983 .... kick the streets.. live in Montreal , Quebec, Canada ... I stop racing for at wild .... know and focus in NYC , Chicago , Boston .. and why not ..London , Berlin , Tokyo our others 42’s. 🤙🏽🤙🏽🤙🏽🇵🇦🇵🇦🇵🇦🇵🇦🏃🏾♂️🏃🏾♂️🏃🏾♂️🏃🏾♂️🏃🏾♂️👍🏽👍🏽👍🏽💪🏽💪🏽💪🏽💪🏽💪🏽
If you are running regularly after 50 you are ahead of 99.9% of everyone else your age. Even cycling is easy compared to running. The weight bearing activity is so beneficial for a strong heart and muscle and bone density. Keep it up and stay consistent with single leg strength and core work.
Consistency !
Resistance-/weights for specifik muscle training (train your calfs more and more, as you get older !).
Avoid sitting down.
Recovery.
I used to look at where I ended up in a given race similar to what you stated. I've moved to using an age-grading calculator. I think it gives me a better sense of my performance over time. Using that, I've found that I am, at times, running better than I did in my late teens and early twenties. It just doesn't happen often. :)
Timely video for me Ben. Just been told no more running for the next (or up to) 3 months. Back issues 🙄. Going to be a long cold lonely winter.
Thanks, great video!!!
Cheers buddy. Hope you’re good 👍🏻 😊
Thanks - very helpful info as always. And Mary, you look absolutely stunning, especially at 6:30. 😍
I'm 55 and am back to running after many years. Success for me is to complete 95/100km per month regardless my average pace (currently between 7.5/8min per Km), do not get injured and continue to enjoy running. Anything beyond that it's a plus!
I'm also training for my first half marathon next year :)
Good stuff. At some point we all slow. Not just speed but also distance. But seriously if you can get out for a 5k at 100 years old, nobody's going to say anything about you finishing it in 55 minutes.
Precisely, Dan! I couldn’t care less about my times. I want to be getting after it at 100 💪🏼💪🏼
Love this channel!!!! Thanks so much for your efforts.
Can I ask, do you have anything on calorie tracking for endurance athletes? I’ve become addicted to failing to adhere to MyFitnessPal and it’s become an issue. I have deleted and re-installed this app more times than I care to remember:(
Thanks again guys, love your work a lot
I Run 🌞🍂🍂🍂☃️☃️☃️☃️🌻🌻🌻..... all year .... star again 3 years ago .... I stop running in 1993-4 ... new life .. work , etc ... 👍🏽👍🏽👍🏽🏃🏾♂️🏃🏾♂️🏃🏾♂️🏃🏾♂️🍉🍉🍉
Great video, one thing missing though is acknowledging the way that peri menopause impacts women's running. I'm pretty sure that muscle mass in women starts reducing earlier and would be really interested to know if the studies on muscle mass in runners was based on mixed gender populations.
Thx for the wisdom in your videos. I would be very interested to know your training schedule for your marathon (maybe I missed it), are you still running only 4 days per week? If so, what mileage?
Awesome
I'd recommend looking into your comments about skipping breakfast. I intermittent fast (meaning I skip breakfast, especially on non-running days), and it has had no effect on my metabolism. I maintain a body weight of around 190lbs (86kg) while maintaining 15% body fat. I am 5'10" (1.77 m).
I can't help telling myself every time I hear it:
" He said doo doo."
Love it Ben, I guess that performance drop is relative? By what I mean, as a runner turned triathlete, 7 years into this, I’m still getting faster at 50! And now in 9/10hr IM pace… but I see some I’m my age still faster so while I’m sure I’ll hit a peak, I am assuming this could be still years away with hard work? Thank you (lie if you need to)
My biggest concern with aging is the increased of Atrial Fibrillation that endurance athletes have.
Is there widespread evidence of this? Or small amount of cases? Could you tell me where you read this please? So I can have a look 😊
@@ThisMessyHappy it’s unfortunately real. About 2-3x higher risk. Seems to be a cumulative lifetime risk with >2000 exercise hours.
Here’s a meta analysis. There’s lots written about it - check pubmed.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6310563/pdf/medi-97-e13405.pdf
@@dcdno_one2393 thank you. I’ll have a read. Presumably though, on balance, the risk of all other diseases and issues from not training would be greater than the risks from training. Otherwise no-one would do anything 😂
@@ThisMessyHappy unfortunately that’s not what the paper says. It says us endurance runners are at significantly higher risk of Atrial Fibrillation which causes stroke. Men who are over 60 are more at risk.
Exercise has a U curve of risk reduction with too little and too much increasing risk of cardiovascular problems.
Here’s a summary article:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5135187/pdf/jafib-08-01309.pdf
Regular monitoring and less intense would reduce risk.
It sucks - and - it’s true…
I’ve lucked in ,I’m a kitchen Porter and it is sooo physical 55yrs I’m doing that and like training crazy as well ,,one thing I’m genuinely looking like way younger ,,Porter job has been so good for me ,,,,to boot I actually got my first promotion
I agree with alot of the stuff. The eating bit though. My experience and research are somewhat different. As long as you are active during your morning fast your metabolism stays high. If you sit still in the morning and not eat you are right, metabolism will drop
How old are you Ben. Another solid vid 💥
I’m sidelined for 4-6 weeks right now with a stress reaction injury to my foot and shins. I was in marathon training and weight lifting 5 days a week along with 5 runs a week. Apparently that was too much for me. Finding that balance is difficult!
Lots of good advice there speaking as a very regular 66 year old runner who has been running for many many years; I will do anything up to a half marathon One thing, for the last 6 months I've skipped breakfast but eat plenty plenty from lunch to dinner. I have found it a good thing, I get less tired and rarely have a daytime sleep as I often did before so I don't really hold with your eating comments. Just don't do a long run when empty, performance will drop.
I'm still "Young," but mid 30's is when you start to notice just a few little tiny things you need to adjust. Diet being my biggest one right now. Definitely put the beer down and picked up the electrolytes 😂
Not just for us old folks….listen to the Norwegian Triathletes who are taking over the world of Triathlons….their secret besides good training….fueling and sleep!
Stiff knees. 😭😭😭
Them kettle bells on that lovely tiled floor. Keep the go pros running cos you might end up with £250 on youve been framed if you drop one
I do yoga and it stops any injury from running even just gentle or 10 minutes a day
The biggest difference is that when you are younger, and have to stop training for some reason, you lose fitness slowly and gain it rapidly when you get going again. When you're older the exact opposite is true. Stop and your fitness goes off a cliff and takes forever to get back. Covid lockdowns proved that. That's why yur comments on consistency are the most important.
Father Time always wins. Forget PBs, forget pace comparisons with your Strava friends, forget running for speed and distance, forget the “numbers”. Instead, run for fun, friendship, exploration, discovery. Those are Zen. Those are meditative. Those will be the memorable runs on your death bed.
The thumbnail made me think That Running Guy was in it. 🤣
Ha ha don’t tell Chris he looks like an older me, Ben 😂😂
Does resistance training only slow the aging process of the muscles involved? Ie, if I just do squats, will my legs be youthful and not my upper body??
"shaved bird,"....😂😂😂
Ha ha that’s me!
I am fairly old at 49 but been running less than 2 years so possibly still capable of getting a little faster?! and without pushing my luck too much will ride that wave whilst i can but happy to plateau and slow a little when needed. I have had loads of help from a friend who is a sports massage therapist/accupuncturist to deal with loads of niggles in early days but not had any problems for a while now,its like my body has adapted a bit and knows whats expected of it!. Vast majority of my running now done in HR Zone 2.A few weeks back took a couple of minutes off half marathon (1.42) and yesterday parkrun down to 20:32 which was a pb by 14 seconds. I was first in age category but there were 3 others older in front of me so i will call it 4th! I like the age grading % tho as even getting close to pb a few weeks back but being a year older pushed me over 70% for first time!.
Sounds like we're in the same boat. I started during lockdown and now love it (previously hated running, go figure). Did my first marathon a couple of weeks ago with a 3:38 and think I have a good few years yet to be able to get quicker. I'm interested to see how it goes though - we're new enough to running to still have a way to go before peaking but close enough to an age where our maximum potential is reducing. I do a lot of running and feel like I've learnt a huge amount but still have so much to learn and improve.
Good content, but I do miss Car chat!
Ha ha yes I was thinking of reviving car chat but over on Facebook. Like a live segment perhaps, from the car. The only issue is we’d boil alive unless we put the engine on and that’s just bad juju 🤦🏻♂️😂
No skipping breakfast, no *** way. I can't do that.
What's your thoughts on intermittent fasting?
My personal opinion is no. Unless you’re only doing it for weight loss and not trying to train also. But in training carbs/energy is a must.
As always, a great video . Most definitely , number 1 , for me anyway , accept that you are getting older and no matter what you may think , you can’t do the same things in the same way you could at 20 😂
One thing I Dudu 😂
"Don't skip breakfast, keep eating well." So you're not a fan of intermittent fasting? The pros don't outweigh the cons in your view? I'm asking because a 16:8 daily fasting schedule seems to be more and more advocated, also for runners.
Thanks for your videos, they are always both entertaining and motivating!
You can still adhere to intermittent fasting and have breakfast, but you'd be skipping dinner. The key thing is you need to keep the same schedule every day and only eat in the 8 hour window.
@@dom_leary Indeed Don. But I took the advice in this video as not to skip any meal, to keep eating during the day. I am interested in the reason for that advice.
Really like the percentage method of grading yourself against yourself against your group, if you want to maintain a level of competitiveness
Me who also watches Cobra Kai: Karate it is!
55 is the age when I am even going to consider my age! 🤣😂🤣😂
Only the lucky ones get older. I am old (almost 50). My little brother wasn't so lucky.
Do do 😂
Ha ha classic
do you have to wear masks where you’re at?
Something I wanted to ask about your mate Jack, first off he's a great guy. Second could you make and give him an orgone accumulator for his pain? make sure he has no copper on, in, or near him.
You can find it under "Easy to build orgone accumulator" on youtube but a word of warning: Don't use glue.
I've been researching it for 2 years, seen it heal "Unhealable" pain before.
If you read this thanks for taking the time.
Cobra Kai... Never Dies!!
Ha ha 🥋
You’re turning into me 😂
Ha ha that’s what Ben Notley said too 😂 although I think you look much younger and we’re probably similar ages! 😉
@@ThisMessyHappy 👍 I’m 48
Only a few years in it dude. We’re children of the 70’s 🤟🏼🤟🏼
@@ThisMessyHappy 🕺
🤣
Eating only red meat and eggs has proven to be my best thing to experience the fountain of youth. No pain and recovery is amazing. Better at 61 than decades ago. I train 6 days a week 65 miles a week plus strength training. I feel absolutely great and improved my marathon time 28 minutes
7th solution……take the car