28 and want to be a good runner. Too late?

You've got lots of good years left for steady improvement. There's no way to say how much more you can still improve - maybe a lot, maybe none - but there's only one way to find out. Age won't be your limiting factor.

Thanks

Look up Priscilla Welch. Pack-a-day smoker who started running in her mid-30s. Placed 6th in the Olympic marathon four years later. Needless to say she is an extreme example but it shows what is possible if you have the genetics and work ethic.

I remember reading an analysis of peak marathon age based on years of data of world marathon winners and the average age was somewhere between 27-29. However we are seeing the likes of Kipchoge, Bekele, Rupp doing great things in their mid 30s. Just look at recent race results from a competitive marathon near you. I guarantee you will see guys over 30 in the top 10.

You can get close to your potential lifetime peak.

Hypothetically let's say if you could have been a 2:20 Marathon guy, with perfect training since teenage years. You can probably get close to 2:24-2:25 starting at 28.

dumassrunner1820 wrote:

I’ve been running consistently since age 18 or so, but only competitively since 26. Jeopardised some of that time though through stupid decisions - mainly anorexia - and bad training, some injuries. Got it together a bit more around 27-8 including training more rationally and having a coach but still struggled with my health, mainly low testosterone and lack of calories. If I turn it round now have I got a chance to run well in my 30s or will age make me go downhill anyway ?

You have time. Some runners especially for the marathon peak much later, some around 40.

But... I would have a long think about if it's really what you want to do. Will it make you happy? Will it lead to frustration, more health problems and injuries? Is it actually good for you?

If you are still struggling with you health, I would try to fix that first rather than starting training intensively right now.

Testosterone can be quite heavily impacted by diet in some people (there are lots of resources online). I think if you start running now with low testosterone plus a lack of calories you will get injured and become unwell. Don't know your current situation.

Honestly it pains me to say this a bit but maybe it would be better to focus on another sport - would rather see you fit and healthy e.g. hiking around, feeling strong and well, than running yourself into the ground that seems to have been the pattern in the past.

Think long and hard about it, life is short, don't do something that might make you miserable or return to old bad times.

Good luck.

don't listen to track chick

anything is possible

At 28, your best bet is probably the marathon. I can’t think of many runners who improved dramatically at a competitive level post 28 other than Farah in the 5000 or 10000. I’m sure there are others but those are exceptions.

If you’re a 35 min 10K guy, then of course there is still room for improvement.

Thanks for these responses - all encouraging

Are you already a good runner despite the problems you've had?

That will tell you the most. If you're not already a good runner you won't be in the future.

With the Magic Wizard everything is possible. Hire a world class coach and reach your limits!

I appreciate what track chick is saying. I do want to be durable and not break down. I love running! At the moment my testosterone and weight are within healthy ranges and I mean it to stay that way. The love of running is one motivation for that. I also like to lift.

Geez you’re young

You have ten years to run prs

Run a lot, lift weights to stay healthy, and have fun

Have others had success with building in a lot of cross training to minimise pounding? Instead of just doing massive mileage on the feet...

yes

Rainy Day wrote:

At 28, your best bet is probably the marathon. I can’t think of many runners who improved dramatically at a competitive level post 28 other than Farah in the 5000 or 10000. I’m sure there are others but those are exceptions.

If you’re a 35 min 10K guy, then of course there is still room for improvement.

My 5k PR at 29: 20:31

My 5k PR at 32: 15:55

Of course I also improved my marathon time (I wouldn't even be able to finish one in my 20s), but for someone starting at 28 saying he can only improve at marathon makes 0 sense. Marathon time is related to 10k time anyway, both times often improve together in new runners (and that's in a sport with 8-10 years of development to reach a peak).

It's extremely unlikely OP will run a 5k in the 13s, but high 14s is possible (Steve Way did it and started overweight as chain smoker), and based on that he could try to get really good at longer distances. 15s with decent talent, and 16s with low/moderate talent but very good training over many years is what I would expect from a late bloomer.

Current 5K PR on track is around 17:50

dumassrunner1820 wrote:

I’ve been running consistently since age 18 or so, but only competitively since 26. Jeopardised some of that time though through stupid decisions - mainly anorexia - and bad training, some injuries. Got it together a bit more around 27-8 including training more rationally and having a coach but still struggled with my health, mainly low testosterone and lack of calories. If I turn it round now have I got a chance to run well in my 30s or will age make me go downhill anyway ?

You have 10-15 years from now with good running if you want to realy go for your goals. And with a history of injuries and anorexia it looks you need to go my low mileage way to personal success. Your testosterone can be hold at normal levels with natural food and drink that boost

the level. To improve in running is mostly a question of running the right individual paces in training and avoid overdoing.

The answer is that it depends on your genes and epigenetic. Some people are fast responders and others are slow. Many who start early peak early and most people can only handle so many years with competition. That means we dont know what the best age for peaking actually is