Recovery for older runners

I didn't start to feel older until 53 or 54. Something happened after 52 or so. I'm sure it's different for every runner. That's when I started to feel "creaky," for example, on rising in the morning.

I'm finally on the comeback trail, after a year-long struggle with hamstrings. 20 miles in the past four days--3 x 4 milers plus 8 miles over hills--and will run 7 or 8 tomorrow with a bit of faster stuff (MP to easy tempo pace).

My keys:

--an Aleve on each of my three longer days. Aleve does a much better job than Motrin. One pill three times a week is all I need

--as always, four slower (3-4 miles @ easy/recovery pace) runs per week, on M/Tu/Th/Sat.

--Watch diet! It is EASY to put on weight as your metabolism slows. Get a good scale, weigh yourself every morning (preferably after doing your business), and keep a log. Running weekly average every Sunday. This will prevent tragic things from happening.

--Pay attention to hydration. I found it eye opening to realize how much water is required to replace what is lost on a warm-day run. I lost 5.5 pounds last Sunday morning on a 9-mile run/jog at 10:15 pace. 5.5 pounds of fluid is a half gallon plus a pint. Put down at least a quart of water right after you come in from a run like that. But simply pay attention to how much water-weight you lose after longer runs, and get used to what that much water LOOKS like. It will surprise you. If you don't take care to rehydrate, you'll spend all day in a dehydrated state--and won't really know it. So you'll eat more in your body's attempt to replace that water. Make water your friend. It's cheap and easy to take care of this point. Weigh yourself naked right before the run, then right after.

--Visit the chiropractor once a week. This is new for me, but it's really working. Just a quick, 3-minute cracking. Don't let the bad stuff build up.

I should have mentioned that I'm 58 now. I can't say that getting older sucks; I got faster every year from 45 to 52, the fruit of taking many years off. My colleague Rich Raspet, 68, ran 41 low in a recent 10K. It is possible to defy Father Time for a while.

But the writing is on the wall. Yeah.

I'm thinking of having a running singlet custom printed with "F**k the Grim Reaper."

Ice baths, hydration, sleep, foam rolling, mobility every morning (I follow "Original strength" protocol) body weight exercises only except for some kettle bell goblet squats, swings, carries and rdls.

KudzuRunner wrote:

I should have mentioned that I'm 58 now.

I'm thinking of having a running singlet custom printed with "F**k the Grim Reaper."

Yea, that's good---more crudeness and vulgarity. At 58 I would think you"d be a little more grown up.

coach wrote:

Ice baths, hydration, sleep, foam rolling, mobility every morning (I follow "Original strength" protocol) body weight exercises only except for some kettle bell goblet squats, swings, carries and rdls.

Real men don't use a fkn foam roller.

fisky wrote:

For me, the biggest limitation on my training as a result of advanced age is recovery time. (Injury is a close second, but that's a topic for another time.)

Does anyone have any tips on how to speed recovery so us older runners can squeeze more quality workouts into our training?

After a workout, I mix about 60g of whey protein with about a half liter of Gatorade. It helps me get through the rest of the day without a nap. Whether it actually helps recovery is a subjective yes for me, so I'll keep on doing it.

You wont assimilate 60g of proteins in one go. 3x20g split during the day on the other hands....

Also.... get 20g of proteins before you go to bed....

"How a lifetime of running changes you"

http://www.vox.com/2016/3/25/11290566/running-lifetime

Don't read this. It is total BULL and misinformation to drive membership to a certain fitness regime.

fisky wrote:

For me, the biggest limitation on my training as a result of advanced age is recovery time. (Injury is a close second, but that's a topic for another time.)

Does anyone have any tips on how to speed recovery so us older runners can squeeze more quality workouts into our training?

After a workout, I mix about 60g of whey protein with about a half liter of Gatorade.

STOP drinking toxic drinks, and you won't feel so bad.

52. I have dumped the 7 day week - no way can I fit it all in and still recover

I now do a 16 day cycle with 2 rest days:

1: hard (tempo)

2: easy

3:easy

4: easy

5: long

6:easy

7: easy

8: rest

9: hard (hills)

10:easy

11:easy

12: easy

13: hard (intervals)

14: easy

15: easy

16: rest

Basically 3 days recovery between efforts and a rest day every 8 days. This way I'm itching to do the next hard run every 4 days, not dreading it because I'm whipped. Been running my best times in years since switching to this. 7 day cycle is arbitrary. Easy runs very slow, running for time, not pace.

55 and have been running daily since 13 except for sick days now and then and micro-fracture knee surgery 2002 and could not run for 6 months.

There is book out, Fast After 50, which I found helpful especially on the increased protein needs of an older athlete.

My own view is that you don't have to pray the entire Rosary when a couple of Hail Marys will do.

I stretch only to relieve specific tightness nothing extra. Lydiard hill bounding once a week and mobility drills inserted during very easy jogs in the forest.

I haven't raced in a long time but enjoy how the running feels.

Ran 2.22:29 and 1.06:36 at age 33.

Different cycle wrote:

7 day cycle is arbitrary.

Not really.

Your life is on a 7 day cycle most likely.

And with work and other routine obligations, Sunday (for example) may be your only good day to do a long run.

And Fridays or Saturdays or whatever may be difficult for you to ever get in much if anything at all.

I understand that 16 day concept and it seems like a good plan.

But life can get in the way of trying to keep to that (or any schedule).

KAV wrote:

You wont assimilate 60g of proteins in one go. 3x20g split during the day on the other hands....

Also.... get 20g of proteins before you go to bed....

What? Won't assimilate 60g of protein in one go? What do you mean by this? I understand that more than a certain amount slows the digestion process, but it's still used by the body, isn't it?

On a typical workout day, I'll add 40-60g of protein to gatorade and drink it within minutes of the workout.

Vocabulary wrote:

KudzuRunner wrote:

I should have mentioned that I'm 58 now.

I'm thinking of having a running singlet custom printed with "F**k the Grim Reaper."

Yea, that's good---more crudeness and vulgarity. At 58 I would think you"d be a little more grown up.

Hey, chill.

And what's your 10K PR?

Besides more sleep, do most if not all of your training on softer surfaces--grass, trails, track.

KudzuRunner wrote:

I'm thinking of having a running singlet custom printed with "F**k the Grim Reaper."

HAHA, I love the idea of that singlet!! If that other guy doesn't like it, F**K off!!

How about total days off --

Zero running on Easy days only quality work?

On non-running days work around house yard work active but not killing it

Retarded people wrote:

fisky wrote:

For me, the biggest limitation on my training as a result of advanced age is recovery time. (Injury is a close second, but that's a topic for another time.)

Does anyone have any tips on how to speed recovery so us older runners can squeeze more quality workouts into our training?

After a workout, I mix about 60g of whey protein with about a half liter of Gatorade.

STOP drinking toxic drinks, and you won't feel so bad.

That crap that some people consume is disgusting.

Age 47.

I run for about an hour a day every day and ave about 7 min pace, though my ave pace is still dropping (been running for about 1.5 years after decades of not running).

I don't do the hard easy thing. I think it's wrong (especially for older people). You get less work done doing hard easy rather than spreading the effort out, and you are always risking injury on the overly hard days.

I never steal from the future by running overly hard, so I feel about the same every day.

I either do steady state at 7 min pace for the whole hour, or mix it up by going slower for the first half or 2/3rds of the run (7:35 pace) then tempo run the last part (6:25 pace), or attack a hill etc.

If I am too tired the next day, then I screwed it up. Doesn't happen often.

Also, I do a lot of trigger point massage before I run to loosen up my hamstrings and calf muscles. No stretching though since I don't think it helps with anything.

After my run, I do nothing eccept drink water and eat something. I know I can come back the next day and repeat my efforts since I haven't done anything I haven't already done hundreds of times.

I mentioned I repeat my "effort" and not pace, since my pace gradually quickens for the same effort over a long enough time frame.

Perhaps it's not the best training method and maybe you can get an extra boost by going to the track and doing an "amazing" workout, but I say those "amazing" workouts end up being a negative since you are just gambling with injury and or have to essentially take the next day or two off to "recover". So while you are eventually sidelined with some problem from a workout, I am still moveing forward as always.

Rip Van Winkle wrote:

Besides more sleep, do most if not all of your training on softer surfaces--grass, trails, track.

Lots of truth to this. I avoid pavement now, except for the occasional bike path.