Now almost 52, I am at or close to the level I was 5 years ago but I am working much harder - running 30% more volume, being completely consistent with workouts, doing more strength work, sleep, etc. If it weren't for those adjustments, the decline would have been steep!
58 and faster than ever, you pansies!!
I tried making a comeback at 28 and was able to run 15:50s, 26:40s for 5k and 8k. Once i hit 30 i couldnt break 16:20 for anything and my knees started hurting more. last summer at 32 i was struggling to beat some of the better college girls at local road races. I could still place decent in local races but i just felt old and running 10 miles a day just didnt seem worth it anymore to run mediocre times. so i just quit one day and started going hiking, backpacking, snowboarding, i can put all that energy into climbing a mountain or a long camping trip, or whatever without stressing all day about doing another 10 miler or tempo run and i have to say its pretty nice to try pursuing other hobbies, activities. theres more to life than running and racing, the sooner you figure that out the better.
Didn't race in HS and college (just a minimal amount of running to supplement fitness for my main sport), started training and racing in my 20's. Best year was age 31 (4:38 mile/15:51 5k/etc...), but I ran similar times when I was ~36. I noticed a lot of friends did great until age ~37, then slight declines, then declines becoming bit by bit more dramatic. In my case, started doing triathlons, and I think that shift in focus was responsible for some loss in speed. Always wondered about the process of slowing down, and now I've experienced it (57 years old)! What I always would hear older runners talk about was 1) injuries; and 2) decrease in motivation. I feel very fortunate to still be quite injury-free - and I still feel highly motivated (perhaps partly because I feel I never trained hard enough to really see what I was capable of). My odd situation is that, for the last several years, my health breaks down if I start training harder - I get something that seems like a cold/sore throat w/ fatigue - and it will last a crazy long time (a "cold" that doesn't go away for months at a time!). I'm never more than 2 hard workouts away from throwing myself into being sick, even after I've backed off to recover. Doctor told me 1) it's not allergy; 2) it can't be a cold and last that long; 3) they have no idea what it *is*. Just telling this story for younger readers: my impression is that most people slow dramatically, especially once they get into their 50s - but it may be for different reasons from person to person. I would love to cure my health-breakdown problem and be able to train hard and see what I could do - but I am finally coming to accept that I will never break 16 again for 5k (and sadly, probably not even get close). Interesting aside - a friend, who was a middling-good college runner but nothing special, trained very well in his late 30's and even better in his early-mid -40's and ran a fast mile in his 40's (4:08, if I remember), and remarkable 10k's etc... But, within a few more years (by 50), he had injuries so bad he couldn't run at all ... so, different things slow down each of us!
I posted this once before. I think it would depend on when you started.
My first race ever was a Marathon at 3.14 the year I was 42 years old.
43 my best 2.49
44 2.44
45 2.42
46 2.44
47 2.41
48 2.39
49 2.38
50 2.45
51 2.40
52 2.35
53 2.37
54 2.37
55 2.38
56 2.43
57 2.47
58 2.45 100K 7.52
59 2.47 100K 7.56
60 100K 8.07
61 50Mile 6.56
62 2.54
63 2.51
64 2.47
65 2.52
66 3.02
68 3.10
69 3.05
70 3.06
For the shorter distances I was still improving well into my fifties as well. I'd guess for average mid life athletes we might have about 15 years max from when we started before the big slow down.
I think it's been a progressive thing, definitely slowing after 43 and continuing. I am 53 and have run for 38 years. I spent much of my 30s being pregnant or getting back in shape, although I did run pretty much every day for many of those years. I'd work my way back into racing shape and then get pregnant again, so those years were kind of "off", although I'd get back to 60 mpw. For many years, I would average 70 miles a week and even as a master, I routinely ran mid to high 60s all year, sometimes going up past 75 mpw.
For comparison sake, I ran a 1:19:01 half as a 24 year old, a 1:24:18 half as a 43 year old and ran a 1:29 half (very hilly) at 47, 1:30 half at 48 and a 1:32:46 half at 52. I don't know that I was in the same amount of fitness in each race, but you can see the slow down. I usually only race xc, and it's hard to compare courses, but it seems like the slow down is about the same.
It seems like the decline comes in spurts - age 44, 49, 52, etc.
I have generally run a lot of miles (since becoming a master) on trails/grass, so that helps, but I am noticing an increase in the number of injuries. Most are related to the amount of sitting and driving I do and my lack of strength in my hips/pelvis and the fact that I have a bunion on one foot that creates an even foot strike.
I had a very good year last fall, running better than I have in several years. This was despite being injured for several months (Dec-Feb). I attribute this to losing weight and getting back down to near what I weighed in my 20s. At the lighter weight, it was easier to fun fast, despite not training harder.
I'm currently battling some high hamstring tendonitis pain - again most likely related to sitting/driving, but also not being able to afford new shoes for a bit too long. I'm trying to be confident that I'll be in good shape by fall xc again, but I think a lot of that will depend on maintaining the lower weight and gaining strength and flexibility in my hips (also losing my very tight calves).
As we get older, we lose flexibility and strength and I've been really bad about weight lifting (which I did quite regularly in my 20s and 40s) and kind of bad about stretching (my schedule is such that I feel like i have to launch into running in order to make the most of my time - also, I tend to run for as long as I have time and would rather run another couple miles than stretch). My core is pretty good, but obviously I still have to keep working at that.
I also think the decline is somewhat individualized. There is a big decline after 50 for many people - and the injuries certainly start mounting up then. Many a master runner has been focused on kicking butt in the 50s, only to find out that they can't because they lost speed or get hurt. As a very fast friend put it recently. "50 sucks. Big time." ;-)
Let me add my voice to the chorus warning about multiple marathons. I'm pushing 40 and did a dozen marathons during my 20s and 30s, all sub 3. I've been training hard since junior high school. All the stress took its toll - I just had knee surgery (microfracture). The doctor compared me to an over the hill pitcher - he said that just as the arm has only so many good pitches in it, the knees have only so many good running miles in them, and he said I've used mine up. I'm hopeful that the surgery is a success and allows me to run some more, but I'm not even thinking about marathons ever again. If I had it to do all over again, I'd have stuck with 5 and 10ks.
Groundskeeper Willy wrote:
Interested to hear when you think getting old started to affect your running.
I'm in my early 30s and feel like I get a lot more niggly injuries than when I was in my teens & 20s. I don't know if this is age related or just coincidence. I definitely can't sprint like I used to though.
genetics is a big factor.
for some people it will be early 30's.
for some, later.
sprint speed wise, you should top out by 32 for sure.
Might be worth checking the hormonal/endocrinal systems.
Cumulative miles has a lot to do with it, along with chronological age. It seems that most who start in school begin to see a real slowdown in their 30s. Those who start in their 30s can keep improving into their 40s. I was in the first camp. Now that I'm old and slow, I'd like to have some of those years back, but it's not like I was going to decide at age 27, hey let's save if for when I'm a master.
For me, I started to get injured more and bounce back slower at age 26. I also played a lot of soccer and bball, as well as ran track, up until that time. I have not been able to train regularly since then and haven't really raced. I am 30 now. Chronic tendinitis in the legs,from the knees and below. Extremely frustrating, since I love running more than most things and always have to hold back or not run at all.
I've competed every year from around 14 (1974) up until the current one, at age 55.
Noticed around mid-30s that I couldn't do two really hard track sessions and a race or three track sessions in a week.
I had my best track season at about 28, had some injuries after, including knee surgery, but came back an ran my fastest ever 3000m steeplechase at 33.
Moved to the U.S. in my late 30s and was still running very low 16s on road four 5k around 38/40.
Had another injury bout just after 40, but did run around 4:48 for 1 mile and 10:22 for 2 miles at 46, and best 5k was 16:48.
From 50 to 55 (turning 56 in May), I've pretty much held the line - ran 17:38 5k on road at 51; 17:33 on track at 53; and I'm training better than that at the moment, so still definitely in 17:40 shape (did 2 x 1.5 miles with 7 mins in 8:26/8:17 - 17:24 pace) . From 52 - 55 did the same hilly two mile race every February, and the times have all been within three seconds.
Have trained smarter (McMillan program) in the last three or four years, not really hammering the track sessions as hard, adding in 90 min runs (rarely used to go beyond an hour) - doing that, I've had continual "age graded" improvement, and have hit age graded bests for 1500m, 5000m, and 10,000m.
Probable keys, apart from changing training: keeping up some intensity; avoiding a marathon (did two in late 30s); not having a major injury in last 10 years; and just sheer consistency.
" but I'm not even thinking about marathons ever again"
Go through this thread and notice a consistent theme? The marathon calls us, the marketing, the mass number of people doing them.. all the crap "runners" doing them- often doing 2 a weekend and stuff like that. So you as a long time competitive runner feel compelled to go do one, since you just know you are twice the runner as most of the field.
When I was young I saw the marathon as something old runners did once they couldn't really race any more. Then I started doing the darned things, now Im going back to my original attitude.
Also I have to say that as a distance runner (not a miler or 800 guy) isn't training for a marathon actually easier than training for a high quality 5k or 10k? Isn't the marathon the equivalent of tossing Brer Rabbit into the briar patch?
started in 1982, 5k's and 5 milers. accident in 1986 forces a ACL repair. that is when trouble started. with the exception of knee surgery(86 and 2012) military deployment(2005) I have run since 1982. Once was a 20:00 5k and 5:05 miler but now at age 50 it is more like a 25 5k and 7 min milie. Miles and injuries(plus weight gain due to injuries and not running) have slowed me down alot.
looking back at logs since 1992 the common theme was a 1: 30 decrease per mile in my races from age 18-20 to age 50. With a severe case of OA in my left knee just lucky to be running. I am blessed just to still be running. Dont worry about slowing down, just be thank God if you can still run.
Some running is better than NO running.
For me, marathons have been my safe zone. 5k-10k training is where I get hurt badly. I have run 14 marathons, half of them as a master. I am able to get through marathon training cycles injury free by being religious about weight training and by shortening the training cycle and getting rid of the push it to the limit training attitude that people think is required for a good marathon. Whenever I try to get into sub 17 5k shape, something blows up. It takes me longer to recover from a hard 12x400 workout than it does to recover from 12 mi at marathon pace.
Precious Roy wrote:
For me, marathons have been my safe zone. 5k-10k training is where I get hurt badly. I have run 14 marathons, half of them as a master. I am able to get through marathon training cycles injury free by being religious about weight training and by shortening the training cycle and getting rid of the push it to the limit training attitude that people think is required for a good marathon. Whenever I try to get into sub 17 5k shape, something blows up. It takes me longer to recover from a hard 12x400 workout than it does to recover from 12 mi at marathon pace.
do you follow a speed limit program like VDOT for the 400s? I can see how racing 12 x 400 can knock you out, but at honest VDOT levels I don't feel wrecked at all.
Key is to use your current fitness on that day as your VDOT, not your goal time.
Nolan Shaheed has an excellent formula for aging.
Just try to beat what you did last year.
You're gonna slow no matter what you do. Especially if you've been running and racing continuously for 3-4 decades.
Interesting thread
The wear and tear over a Life Time
Most of this slow down comes from losing your elasticity.
I notice that many elderly runners seem to lose their bounce/spring. On the track during a race many appear to be running in deep sand.
Miles and how they were run long hard short fast long slow ect ect ect
Races how many and apparently how many Marathon Races for some
Genetics predisposition for OA, durability yugo vs toyota
How fast we age, Muscle fiber ratios, how much damage occurs over a run this varies and how quickly soft tissue repairs which also varies
Nutrition not discussed but probably a factor
Recovery micro and macro ,time off not discussed too much
Running surfaces ? softsurface yes
brief
age 56
apx miles 17,000 14,000 done after 40
marathons zero
five year break 50 to 55 but did a ton of bike riding road and mountain
Back running for 10 months still have 15 pounds to lose.
Right now I feel better than ever.
Average just under 30 mpw all soft surface.
Not sure where I will end up race time wise but it looks pretty good right now.
I started running at 35. So I'm still getting faster. I do wish I ran when I was young, but hearing the stories about having to abandon it make me happy I didn't find it until I did.
I'm jealous of all you who have memories of running competitively while young. Maybe that's just me romanticizing what I think it is like, but I'm still in awe of anyone who was/is a competitive runner. Hobby runners included :)
redux wrote:
I started running at 35. So I'm still getting faster. I do wish I ran when I was young, but hearing the stories about having to abandon it make me happy I didn't find it until I did.
I'm jealous of all you who have memories of running competitively while young. Maybe that's just me romanticizing what I think it is like, but I'm still in awe of anyone who was/is a competitive runner. Hobby runners included :)
Yeah, that's the trade off I made. I'm very sad not to be able to run anymore, but if you had told me beforehand, you can either run when you're young (and presumably in your prime) or run when you're older, I'd have chosen young.
I ran in junior high, high school, college, and for over a decade of serious hobby running thereafter, including multiple marathons. I'll always miss it, but I do have memories of when I used to be fast.