NY Times: 6 mobility excercises (with videos) for runners

Sounds like it could be “fake news”. I would wait until Fox News or Brightbart confirms.

If you’re a regular runner, the best thing you can do to prevent injury is start strength training.

Find me scientific evidence that supports that statement:

A 2024 systematic review/meta-analysis of RCTs in endurance runners (9 studies; 1,904 participants) found no significant overall reduction in injury risk/rate from exercise-based prevention programs

In other fake news today, letsrun.com co-founder Robert Johnson has announced his comeback to the sport.

Welcome back rojo. Happy trails 👍

Lol, sure pal

There's some guy involved with UVA track, I think is name is Vincent Lannanian, who could help you with running form.

It may be 20mpw is going to be your limit due to many factors, so you supplement with elliptical or arc trainer. I never had achilles rupture but compartment syndrome. In my late 40's it got to point I could only run twice a week and power walked on other days or elliptical but I wasn't training for marathons. ElliptiGo is another option: https://www.elliptigo.com/

Rojo, you will never break 3 hours in the Marathon ever again. You might be lucky if you go under 5 hours now. You guys are sitting on your past PRs from your twenties too long.

Just start running consistently if you can, but stop making announcements which you never achieve ever again.

Rojo can do it because he's going to take all the drugs to do it. If he gets popped he'll claim some dumb excuse that is slightly racist.

My philosophy on strength exercises for running is well-summarized by a John Kellogg quote (source attached):

"Lifting sessions should be treated like forest fires. Leave them to the professionals or you might get burned. And for Heaven's sake, try not to start one yourself."

Moreover, I know a 2:12 guy who does ZERO strength training of any kind.

As for gait analysis, I think it's a slippery slope. Many of the local gait gurus where I live are frankly nowhere near qualified enough runners or coaches to give any useful insight. When a 3h+ marathoner says they got a gait analysis I think to myself: you could have saved yourself a couple hundred bucks by just running a bit more. What's better? Option A: a 30 min gait analysis or Option B: thousands of repetitions (steps) to subconsciously teach your body to run more efficiently.

https://runningscience.co.za/wp-content/uploads/2017/01/The-Updated-Training-Wisdom-of-John-Kellogg-v2.1.pdf

Pool running too, though it's really boring.

Looks OK, but for a guy in your position, don't forget that dropping weight will also smooth a lot of things out and allow you to put a lot less stress on that lower leg. And with the power to weight balance shifted, you'll feel like superman, at least for a while. So to that end, before I spent a lot of time on strength training or gait coaching, I'd tweak the diet and then spend any extra training minutes with some low impact cross training doubles that will build fitness and help burn off a few more calories. Like do a 30 min AM run, then come back for 30 min PM elliptical.

Boston 2025. Male 50 to 54.

1996 runners. 140 under 3 hours.

140 / 1996 =7%

"Everyone has limits. You just have to learn what your own limits are and deal with them accordingly." - Nolan Ryan

Rojo, do some basic strength stuff as well. Goblet squats, reverse lunge, Bulgarian split, the latter two do unweighted at first until you get the form correct.