Over age 50 runners: dealing with slowing down.

yoiks wrote:

How are the older runners here coping with slowing down as they age?

I have found it takes much longer to get warmed up and feeling good on a run.

Take a good 10-15 minutes EASY jog warm-up, even including some days a 1 minute walk. This seems to help getting the parts moving and makes the remainder of the work-out easier. It hits everybody at different ages. I was warned! I just did not think that the slow down would be this dramatic. I like to do trail running; that way I usually don't have references to my actual speed (slow) and it "seems" that I am running okay. When I get on a route frequented by younger runners is when I notice how slow I am actually running. Wait til you turn 60! Be patient and appreciative that you can run at any speed....many of my contemporaries can only walk, bike or swim. Usually knees or hips are the problems. Good luck, though.

I am finding it difficult to come to Terms with the fact that none of my Kids or Grandkids can match it with Me.

Looking forward to training with the great grandkids.

Longer warm ups, more days off, much less intensive training runs, slower speeds in races.

The alternative is much worse, not racing at all or injury.

It hit me like a ton of bricks at my current age of 53. I've already had one knee surgery age 50 when I was determine to burn up my new age bracket.

Now I religiously adhere to the credo,"If it hurts don't do it"

Sometimes in races when you don't finish with or beat the guys you used to it doesn't seem right.

I still love to race and old guy still has some gas in the tank.

I have to admit that I haven't adjusted to the idea of slowing down. I do find that speed takes a toll ; especially if it isn't followed by at least one easy day.

I have given up wearing a watch on most runs , and love to run on grass and trails.

Keep a few bags of frozen peas around to ice your calves after taxing workouts.

Be thankful for the sheer joy of running at any speed.

I'm 50 and on a quest to go sub 5 for a mile....then 4:50...then...

Careful purpleman. Age 50 is the one that did me in. I still thought and felt like a 35 year old.

I wasn't.

One thing I do want to add, I don't know if other older guys feel this way, you can run a few slow races but every now and then you can still surprise yourself.

But on the downside, many training runs just don't feel that good anymore. You can be tight, stiff, and you end up shortening the run.

Ah the fun of being over fifty! I actually was doing pretty decently in my early fifties, not times I could make in my forties, but tantalizingly close. Then one year I ran Mt. Washington, and in training for it, I was too ambitious too soon--and had a very stubborn, long-lasting foot injury.... That got better but I was dealing with other crises.... But as the other posters said, I've learned to be grateful for the things I can do--and for the fact that most people are surprised when I tell them I'm 57. They think I'm younger... until they see me getting up from a chair the day of a long run, ha! ;)

Swimming has helped me b/c it loosens me up. I joined a masters' group and when time allows and I can swim 3-4 times a week, my running gets much better. But lately I haven't had the time to swim as often as that... once or twice a week instead. Still, even that helps some. I always try to get in a swim later in the day of a long run or race, and for that purpose, 800-1000 yards really helps my recovery.

But speed? I try to think of my interval workouts as slowing down the rate at which I slow down. And fortunately, no matter the speed, I still love to run and love track workouts. Just have to go about them more carefully.

Wait until you're 65... it's even worse ! But I still LOVE to run, and don't worry about PR's set years ago, or even times run 10 years ago. Just have fun and "compete" within your age group.

and over 70 is a further treat... the running experience transforms from competition to philosophy.... and not a bad way to go. Even slow water is movement and that's what counts....

I think the solution is to diversify the workout. Start a weight program and run just 3 or 4 times a week. With weights, PR's are easy. I am 55 and have been doing weights for 4 years now and continue to establish lifting PR's. I would suggest starting out with 30 minute weight sessions 2-3 times per week. After a few months, you can do more if you wish. I now do 90 minutes of weights, three times per week.

If you're a runner, weight training is easy. Besides recapturing the ability to make PR's, you get the cosmetic benefits of being more muscular. A cardio + weight program is probably better for your health as well.

This has worked extremely well for me, do it!

Maybe I was fortunate to not learn about training and racing until I was in my 40's, so my times in my 50's haven't changed much, if at all. Also, I'm pretty slow compared to what I see in the Weekend Master's threads.

Recovery from workouts has become much tougher in the past 2 years though. Like most of you, I'm always dealing with some ache or pain and hoping it doesn't turn into an injury. Ice is now my best friend :0).

I am about to be 72. It is no longer a question of speed but of beinging able to run. I have begun a light gym and stretching programme now that I have a lot of time. I also do my jog/walking every second day. Having started running in 1952 and with 70,000 miles on my body, it has parts that need special care. I wish I had started the gym and stretching much sooner but when I was a youngster, like most of you still are, time was a factor. The most important thing is to retain as much speed as you can but be careful and try not to take any time off. From watching the running mates I have had since 1971, I have learned that the biggest problems start about age 77 and few can do more than walk when they get into their 80s. Good luck and Enjoy your running! I still find it to be great fun.

Orvilleatkins! You just motivated me to go for a run! Awesome job there!

Goodbye

"the biggest problems start at age 77" - O. Atkins

Excellent. I have a couple of good decades left. Thanks Orville.

I'm glad I didn't read this thread when I turned 50. We're each unique and our experience varies widely. The only accommodation I make to age is taking a day off a week. My race and workout times are slower, but I've gotten used to that. I measure my performance against age-graded tables.

But, as I say, we're each unique, and I know there are many who have had to make major adjustments.

O. A .,consistently, the most succinct and forthright poster. Thanks!

I've been considering this of late. Last week I did no running just weight work - 30 minutes daily on a schedule for the muscle groups. Having lifted way back in HS and college, I remember some old routines. But I gotta say, it's tedious, and not as good for the head as being on the roads - not the same "mental fix." How necessary are weights for the "aging" if you run seriously? I know we lose muscle mass each year, but you'd think running diligently would offset some of that loss. Doing both? That's a tough one for me - I'd rather do daily push-ups and crunches.

Still got a year and a bit up my sleeve. Having been a 100mpw guy in my 20s I'm now carting a few nagging chronic injuries around. Nothing too major but just enough to always have me thinking if I can get that foot/calf/hammie right I'll be flying.

Currently on a modified program mainly due to a problematic heel.

Monday 1.5-2hr mt bike inc a long climb and weights.

Tuesday 45-50min progression run usually on a nice hilly trail. Maybe 30mins on the windtrainer.

Wednesday Long run of only 90mins or so usually on golf course or (grass) racecourse and dirt trails.

Thursday 1.5-2hr mt bike and weights as per monday.

Friday 45-50min run as per tuesday or if I feel good maybe 6x700m fast striding (200m rec) on sand track maybe also 30mins windtrainer.

Saturday 2-3hr mt bike ride rolling terrain.

Sunday Race or 60-90min run on hilly trails usually pretty fast.

I'm 53. Yesterday, I ran my first competitive 5K that notched over the 20-minute mark. God, five years ago, I was consistently pounding out 17:20 to 17:35 5Ks. To be fair to myself, I'm slowly (VERY slowly) coming back from two years of injuries, and took a cortisone injection for knee problems just 5 days before yesterday's race.

Still, knowing what once was, and dealing with the snail currently living in my body, is very frustrating.

The legs did well yesterday, but my wind was not good. The injuries have interfered with speedwork and other intense training, so my mission now is to consistenly work on speed repeats and hills through the next three months and to enter a regular 5K and 10K to gauge my workouts. I realize that intensity at an older age means longer rest periods and more light days in between. I will initially favor more rest instead of less and then shorten recovery time until I start to see signs of overtraining. An adjustment step back, and I should be able to go.

Wish me luck.