I once ran sub 30 for 10k. Now I'm 40 & I let myself go. Can I get back in reasonable shape?

It may be tough unless you can get down to that sub-30 weight. Injuries go up exponentially with age and weight gain. The two are a bad combination for middle-agers who want to run competitively. It's not that big of a deal for guys who want to just jog and do low mileage. Watch that Achilles tendinitis. I foolishly trained through AT without proper rehab/rest in my early 40s, and now in my late 50s it's Achilles tendinosis and very limiting in the amount of training I can do...who would have thought.

20 pounds is nothing. Lots of guys have worked off way more than that. Early 40s is also not old. You've got a ton of talent, and lots of years, and now some kids to be your cheering section.

The one thing I recommend, though, is patience. Maybe you're more durable than I am, but my comebacks always ended badly because I'd do too much, too fast, too soon. If you have a history of injury, I'd start out extremely cautiously and build up slowly. I had to start back at something like 2 miles jog/walk, 3 times a week. Take your oldest kid running with you, and stop and walk whenever he/she wants to. It might take 2-4 months before you're running every day, but the careful buildup will pay dividends in avoiding injury.

Don't race against your younger self. In 9-12 months, your kids can cheer for you as you show the locals who's boss in a charity 5K. Trust me, it's pretty fun.

Chronically-Injured Old Runner wrote:

It may be tough unless you can get down to that sub-30 weight. Injuries go up exponentially with age and weight gain. The two are a bad combination for middle-agers who want to run competitively. It's not that big of a deal for guys who want to just jog and do low mileage. Watch that Achilles tendinitis. I foolishly trained through AT without proper rehab/rest in my early 40s, and now in my late 50s it's Achilles tendinosis and very limiting in the amount of training I can do...who would have thought.

I hear ya. Im not looking to compete... Just lose the belly and enjoy running again, even at 8 minute pace.

You've had AT. Do you recommend alternating biking/swimming days with running days? Shoe recommendations?

Running is all I've known and loved.

Don't call it a comeback wrote:

Chronically-Injured Old Runner wrote:

It may be tough unless you can get down to that sub-30 weight. Injuries go up exponentially with age and weight gain. The two are a bad combination for middle-agers who want to run competitively. It's not that big of a deal for guys who want to just jog and do low mileage. Watch that Achilles tendinitis. I foolishly trained through AT without proper rehab/rest in my early 40s, and now in my late 50s it's Achilles tendinosis and very limiting in the amount of training I can do...who would have thought.

I hear ya. Im not looking to compete... Just lose the belly and enjoy running again, even at 8 minute pace.

You've had AT. Do you recommend alternating biking/swimming days with running days? Shoe recommendations?

Running is all I've known and loved.

Heel drops for your achilles.

(20 pounds is nothing.)

20 pounds might require some boring work though because you are still not so heavy. 2-3 months of strict dieting and running.

Try a loosing weight running comeback.....alternate walk-run,jog -walk- run,jog in intervals until shape will return......It will! COACH J.S

I've been through this without nearly the overall base you have, but also probably with healthier legs as a result. I races in college at 140 and now race at 145-148 at age 45. I've weighed as much as 180.

A few thoughts: getting to the right weight is a big deal. I've counted calories using the MyFitnessPal app for my phone. It is easy to use and gets easier the more you use it as it remembers past entries.

Cross training on an elliptical or stationary bike goes a long way, especially early on in a comeback. You can even simulate workouts pretty well, particularly tempo efforts.

I hear you on just wanting to get fit, but I find having a competitive goal helps me maintain discipline, and thus, consistency. It might not hurt to find a race to run in a couple of months and to set a goal of losing 12 or 15 of the 20 pounds by then and to have aerobically trained 5-6 days per week for 4 weeks leading into the race. Then use that as a baseline to see if you can improve. You can use age grading to set new goals that are similar (in relative terms) to your past performances.

COACH J.S å ä ö wrote:

Try a loosing weight running comeback.....alternate walk-run,jog -walk- run,jog in intervals until shape will return......It will! COACH J.S

Coach - Throw me a work out for tomorrow morning to prepare for next week's firecracker 10k, just ran a 20 minute 5k Saturday, hoping for 42 min in the 10k. Going to track tomorrow morning keep it simple please. Average 40 miles a week.

Guessing that your wife or GF had kids, not you.

Don't call it a comeback wrote:

I hear ya. Im not looking to compete... Just lose the belly and enjoy running again, even at 8 minute pace.

You've had AT. Do you recommend alternating biking/swimming days with running days? Shoe recommendations?

Running is all I've known and loved.

I alternate with a spin bike, as I can't run back to back days anymore because of the injuries. So, to keep fitness I'll do hard intervals or a long up-tempo spin (60+ mins), and the legs feel great with non-weightbearing activity...no surprises there. I use a heavy trainer (Saucony) for stability & custom orthotics for the AT & pes planus. The heel drops the one poster mentioned is excellent for chronic AT...I do them everyday.

Keep in mind that what you do in your 40s with smart training & injury prevention will generally determine running longevity into your 50s - the time period where degenerative changes really start to develope with most runners.

You've gotten some great advice, especially about not trying to do too much to soon.

20lbs is nothing. I've gotten up as high as 193. Currently 155.

Don't forget how important it is to have the right shoes. What worked 10-20 years ago may not work anymore.

Ackley wrote:

Heel drops for your achilles.

Don't, just don't do this.

Get weekly calf massages.

Smoove, I had nothing for the OP but noticed a coach had chimed in, so I was looking for advice for tomorrow's track work-out, it's a mental thing for me doing someone else's work out.

Just finished 6 at easy 8:30 pace. Give me something for tomorrow 400's - 800's. It seems we read a lot of the same posts. Thanks.

Go check the weekly road racing and training thread. I just gave a rec to one of the regulars there about a workout for a 10k race on the 4th.

The goal of "reasonable shape" is good and attainable.

Be careful of wanting to be in race shape.

It seems like many of those that did serious running in their youth can't keep up with those their own age that didn't run as much in their youth.

I know I always run into an injury when I set training goals.

But it is nice to be able to go for a 5 mile run with some tempo now and then.

Racing is tough. Your wired to create a regimen and maximize your performance. Your brain still thinks one way but your body reacts differently than before.

Here is the workout I suggested:

"You may want to consider the race modeling workout I posted on last week's thread early this week if you want something that build some confidence but won't be overly taxing. I know your style is a bit different than mine, but you might actually like that one because of he 200s that are involved. 3-4 sets of 200 at mile pace, 200 jog, 1600 at 10k pace, 200 jog, 200 at mile pace. Full recovery between sets (4:00 or so). Works your turnover to help with feeling crisp, locks in race pace, and also models what happens on race day (get out hard, settle in, finish strong)."

My story is almost the same as yours. Ran 28:xx but due to family/work/lack of exercise I gained 25 lbs by the time I turned 40 and started running again. I thought it would be relatively easy to regain form but TBH it was almost like I'd never run a step. It wasn't until I turned 50 and got more focused and got back within a few lbs of my racing weight that I started racing well (age adjusted) but I never got close to my old form as measured by age grading calculators. Probably my best performance was a 4:50 mile at age 51. Now I'm in my 6th decade and my performances have fallen off a cliff but that's another story. Bottom line, it can be done but it ain't easy and may take longer than you imagine. Losing the weight is key.

quack alert wrote:

Don't, just don't do this.

Get weekly calf massages.

BS...citation?

56 yoa; sustained a grade 2 Achilles strain 6 yrs ago. Eccentric heel drops was the primary rehab protocol - was back to running in 3 mos. I have been doing a maintenance program 4 × week and have had no problems.

There's plenty of research on this in the medical literature...nothing new there.

Don't call it a come back wrote:

I once ran Sub 30 10k & a 2:26 marathon (15 years ago granted). Had a kid at 32 and stayed in reasonable shape, could still crack 6 min pace for a marathon. Second kid came and between work, & no sleep I shut it down and haven't run in 5 years.

I'm 40+, gained 20 pounds (170) and in the worst shape of my life. After 15 years of 100 miles weeks I have Achilles tendinitis which is not fun. Long story short I'm a mess.

I started running again. I'm one week in running 3-6 milers the last six days.

I want to lose weight & get in shape to enjoy running again. Anyone have a similar experience and can offer some advice/tips?

Wow. You are in way better shape than me and I don't think I "let myself go."

I'm in a similar situation. 43 and totally out of shape. 223 marathon pb. When I stopped coaching and moved to Baltimore, I thought I'd get connected to the town by joining the local runners. However, I posted on here and a guy wrote and said he lived near me but thougth I was too fast for him. He was trying to break 3 in the marathon I think. Instead i was way too slow. Like I can't run with a non-hobby jogger. No chance. I was in horrible shape at the time and never got going.

I've gained at least 30 pounds since my running days. 150 to 180. Everyone says to lose the weight. I don't think I want to be 6'1 and 150 anymore. Hell my wife might divorce me.

But you seem to be in a good spot. There is zero chance I could run 3-6 miles every day for 6 days in a row without building up to it without killing myself. I would ache and not enjoy it. I "ran" (Gallowalked some of it it was it like 90 out) like 7 miles on the weekend - probably my longest run in 2 years. I did that on Saturday and am still sore today.

The thing I've got going for me is I had the achilles surgery about 5 years ago. Running in pain every day sucks. But I think you think you are getting back to 6 minute mile days. I'm not that ambitous.

What I'd like to do is get in shape so I can run for an hour and enjoy it at 40 year old person pace and maybe able to go run for an hour with a college team at 7 minute pace if I really concentrate - and not fall over. Not sure if that will ever happen again.

When you run, how fast do you go per mile? When my sub-4 mile college roommate runs with me, he posts it on strava under the description "run" with rojo as it's so slow.