people who started running in your 30s and became decent (ie sub 2:30 marathon men, 2:45 women)

No wife no kids

While I was an OK runner in my 20's (16:20, 1:15, 2:44), I decided to take things more seriously once hitting 30.

Biggest changes were increased mileage (going from 40-50mpw to 80-90mpw) and incorporating a lose training plan (1 track session, 1 long run, 1 tempo per week) as opposed to just running whatever/whenever. This included a 1.5 year span without a day off.

Within about 1.5-2 years, I dropped to 15:20, 1:08.50, 2:33. Hoping to get under 2:30 this year.

No kids, diet is balanced but nothing special, and regular beer drinker.

But, as is often the answer to these questions, biggest change was increased mileage.

Sorry, didn't realize you were asking about lifestyle changes.

Lifestyle changes basically centered around stoicism. Instead of jogging 7 miles after work, I force myself to get up at 5am to put in 5-10 miles and then run again after work.

Instead of the weekend being a 2-3 day bender, I have a beer on Friday night and go to sleep relatively early to be prepared for a big Saturday workout.

Simpler answer is forcing yourself to put in more miles, likely at the expense of other things (socializing, hobbies, etc). That's the biggest lifestyle change, IMHO.

Walk out the door...and be patient.

The goal is to running when your in your mid-40s still so patience is key.

*1 fast marathon or attempt isn't worth it

It will take you 3-5 years so be patient and think long term. It's nice to be running for a decade versus a year. Or 2 decades versus just a few races.

Cross train often... follow your hard days with something other than running.

Your either a noun or a verb. If your currently not doing it than there's a great chance you won't.

Lifestyle is easy... you either want it or you don't. You don't need advice you just need an alarm clock and 60-90 minutes each day to train.

No tricks there. I hate to "bowl" so I don't bowl. I love to run so 5am track workouts are sort of fun.

If you have what it takes.. you'll do the work. If you don't you won't. It's that simple. If your 30 years old and currently not doing much or struggling... my guess is you are a "noun" you like the idea of it. You can flip the switch but not many people pull it off. It's super simple and doesn't take that much time.

I think someone smart once said:

"you'll find the the time.... if it's a priority"

Good luck. It very doable. I started running 4 years ago at 37 and running in the 2:30s. Not many guys out there doing it.

Masterblaster13 wrote:

I started running 4 years ago at 37 and running in the 2:30s.

yeah sure

:) not kidding..

Not a troll. The OP can definitely flip the switch and run quite well if the talent and dicipline exists. It's hard at 40 but doable on 40-70mpw.

I came from bike riding/racing. I only ran in high school and a bit in my early 20s.

Obviously I was fit when I started at 37-38...I could barely run 10k at 7-8 minute pace and would be crippled for a week. I ran about 15-20mpw max..... for the first year. I started running with some dicipline at 38+ during the winter with a friend and a my dog. *At 39 I ran NYC decently 2:36, Boston 2:34 , CIM 2:28 at 40, Boston at 40..2:33....all in the area the OP wants to run.

Now at 41 just ran 1:11:35 and hoping for another sub2:30 at chicago. It's possible but you have to be patient and want it.

I ran some in my 20s but was not serious, finishing two marathons in the 3:40's. I got serious about age 30 and ran 2:42:50 (female) at age 33.

I had no partner and no kids to distract me, but I didn't have those before I got serious either. What did I change? I started training seriously (went from 30 mpw to 80, and added some speed work), started eating healthy, and lost 25-30 pounds of fat. Having a group of good runners to run with helped a lot, too.

Masterblaster13 wrote:

:) not kidding..

Not a troll. The OP can definitely flip the switch and run quite well if the talent and dicipline exists. It's hard at 40 but doable on 40-70mpw.

I came from bike riding/racing. I only ran in high school and a bit in my early 20s.

Obviously I was fit when I started at 37-38...I could barely run 10k at 7-8 minute pace and would be crippled for a week. I ran about 15-20mpw max..... for the first year. I started running with some dicipline at 38+ during the winter with a friend and a my dog. *At 39 I ran NYC decently 2:36, Boston 2:34 , CIM 2:28 at 40, Boston at 40..2:33....all in the area the OP wants to run.

Now at 41 just ran 1:11:35 and hoping for another sub2:30 at chicago. It's possible but you have to be patient and want it.

I agree with everything you stated in this thread. It is about keeping it simple, and being patient.

It does not take any special tricks, or some kind of wonder potion to be a great runner as a master runner. Ed Whitlock was a simple man, and did plain, boring, simple training, and he ran at a quality level until he was 85.

For one day out of each week, or every 2 weeks, you will need 2 hours to do a long run. Other than that, 1 hour a day is all that is needed to put in some quality running workouts ( and throw in strength training/cross training

twice a week).

Scorpion I agree... it's pretty simple just takes some time and patience.

If I could go back 3-4 years I'd tell myself to be even more patient. Ad volume cross training...run some long hill repeats. Relax you will get faster about 5-10 seconds per mile per year for the marathon. You can't really start at sub-2:30 you just don't have the blood-strength-durability.

Those take some time to build but they come if you stay moving. The fitter you get be careful. It's to easy to blast a few workouts... then you get hurt or need to much recovery. Keep the pace controlled and smooth. If it isn't smooth it isn't marathon pace.

Im in a similar demographic but im not there yet and dont have much to add. Im 33 and started running again just over a year ago. Im aiming for 2:53 for my first marathon in October (1.5 months). I hope to be in the 2:30 range in a few years.

For those that started running later in life. How did your progression go?

Very inspiring story from masterblaster. May you share your training?

Never ran before the age of 33 but played sports growing up and stayed in decent shape. First run was a 5km in a little over 26 minutes. First race 2 months later 5km just over 20 minutes. 14 months later I ran a 10km in under 36 minutes.

OP and Scripped,

Here is a very very rough time line. I think it's mostly on strava but I don't upload everything but I think the basics are there. I do almost all my stuff on the track. Until last fall I rarely did much running that wasn't on the track.

8-10 years of bike racing I was pretty fit.

2013- just ran track stuff 3x1mi. some hills etc I vaguely remember.

2014

20-40mpw

-I linked some of this together ran a few 5k's in 17-17:30. I built up to linking my miles into a 10 miler at 6 pace on the track(wasn't easy).

*I was also doing 4-6 X miles 1 time per week and running short hills on grass 10x1 minute and 10x30 seconds almost weekly. I was able to run with some college xc kids for most of the fall that helped.

-End of year I crash course 8-10 weeks build...I ran NYC in 2:36 on not a perfect day....using Daniels plan and some xc. Mainly just did miles, 3x2, 10 miler, 13, 16mp...

Year 3

30-45mpw

2015

Went back to miles 3-6 miles...5:10-5:30 pace and some 10 milers at 60. In October ...Ran a half in 1:13:30 and some XC. (Started getting ready for Boston)

Year 4 ran (40years old)

30-60mpw

-Boston on Daniels plan but just did the workouts. No other running. 2:34 hot windy day I think I was in close to 2:31 shape on a flat course with good weather.

-trained for CIM using hybrid of Daniels/AZ elite/Hansons (ran 1:12:30 tune up) more mileage but shorter build and ran CIM 2:28:50 perfect weather.

I think this was the first time ...I was running 40-60mpw

Year 5 2017: 41 years old.

40-80mpw.

I did a ton of leg speed stuff on treadmill winter.. ran Boston on 6-7 weeks build but was fit ...and ran 2:33.

Went through half in 1:13 came apart a bit.

Currently running decent mileage 50-70 getting ready for Chicago. Ran 1:11:35 half this summer.

Goal is sub 2:30 chicago or hopefully a notch better than CIM.

*Sorry for the long post but I would have loved to read this 4 years ago.

I will add that it depends on your talent level.

For me, 90 minutes a day of running is the minimum. I would need 2-2.5 hours per day to maximize potential and I'm currently struggling with that.

Your results are crazy impressive for someone that does relatively low mileage.How many hours of cycling (or other aerobic cross training) do you still do?

Masterblaster13 wrote:

:) not kidding..

Not a troll. The OP can definitely flip the switch and run quite well if the talent and dicipline exists. It's hard at 40 but doable on 40-70mpw.

I came from bike riding/racing. I only ran in high school and a bit in my early 20s.

Obviously I was fit when I started at 37-38...I could barely run 10k at 7-8 minute pace and would be crippled for a week. I ran about 15-20mpw max..... for the first year. I started running with some dicipline at 38+ during the winter with a friend and a my dog. *At 39 I ran NYC decently 2:36, Boston 2:34 , CIM 2:28 at 40, Boston at 40..2:33....all in the area the OP wants to run.

Now at 41 just ran 1:11:35 and hoping for another sub2:30 at chicago. It's possible but you have to be patient and want it.

That's so much like Jack Foster's story. Nice going.

No sub 2:30 for me (can't seem to get marathons right), but have run PBs of 15:25 for 5K and just under 1:10 for half marathon this year aged 39. Ran in my teens but was very mediocre and gave up at 18 and never managed to get back to it on a regular basis until I was 34.

It helped that I didn't come back to running until after my children were born, so there was no big life change to knock me off my rhythm once I started back.

Main problem I'd had in my previous abortive attempts to return to running was that there was always an excuse for not doing it - too hot, cold, wet, windy, too tired etc. I had to tell myself that those excuses wouldn't wash anymore, particularly at the start, so barring extreme circumstances, I went out whatever the weather and however I felt.

I also started without expectations. I just wanted to lose a bit of weight and chase around after the kids without having to stop after 2 minutes. It was only after I started jogging once a week, then after a while started timing myself, and then after a year or so thought the times looked OK in the circumstances that I wondered what might happen if I ramped up the training, at which point a 40 minute 10K became a 36, then a 35, then a 34 etc.

Finally, it massively helped to make it an essential part of the daily routine. For me, this means running to work and back. Nowadays I find it more difficult not to run, because it's just how I get to work. Very much doubt I'd have the time in my life to do the miles without the run commute. If you can, I hugely recommend it.

For about a decade I was doing 8-15 hours per week on a bike. Age 27-37. Now I do about 2-3 hours per week total of non-running stuff. Mostly nordic track/or walking uphill on treadmill, roller ski or nordic ski in winter. I don't bike often anymore.

*Back when I cycled... I did tons of intervals and threshold. Tons of racing maybe 20-30 races per year for almost 10 years. I didn't feel when I started running I was lacking to much aerobically. *Mechanically I struggled a ton.

I think similar to what Cornova writes my aerobic house was built during the decade of cycling. I just needed specific work. Finally after 4 years of running.... I feel I can do more miles per week, but I find it also ruins some of my workouts. I almost felt better when I focused on my quality days and either ignored the easy days or cross trained.

I think there is a balance ...in your 30-40s where you could do 3-5 hours of non-running cardio and 3-5 hours of specific running work and be healthy and fast.