Advice for Aging Runner

Do a lot of strength training on your quads. I have a very minor ding on my medial meniscus. When I do strength training on my quads, I have zero problems. If I go a few weeks without strength training, the knee get weak and sore.

Otherwise, look at knee braces and running on the softest surface you can find (flat dirt trail).

gallawalking

Lots of common sense. You can't go out and pound it like you did, even 10 years ago..

If you think a day off would help, take it. Make sure you are warmed up before you pick up the pace for any run. My first mile or so is slower than I thought I would ever run.

Make sure your recovery runs are just that, recovery, no matter how good you feel.

Roy gives great advice about the quads, things don't take care of themselves like they used to, more work is required.

There will be some debate on this I'm sure, but I need to stretch or I get real problems. I'm not talking about anything crazy, but when I'm finished running and still warm I stretch for 15 minutes, my problem spots and it does a world of good.

Lastly, you'll probably get a lot of advice from people like me telling you what works for them. All I ask is that you figure out what works best for you, then go with it.

It's a little more work than it used to be, but it's still a ton of fun. All the best to you.

And by the way, I'm 6'3" 200 and had meniscus surgery on my knee 20 years ago, haven't had a problem since.

fgfg wrote:

gallawalking

This?

Seriously, what about not running? I mean, you're a pretty big guy in your late 40s and it sounds like your knees are bad. Ignore your past running accomplishments for a second, and would *you* recommend running for that guy?

I'm 6'3", 230, not nearly as fast as you, but maybe running just isn't for people our size. I do enjoy running and have been lucky with injuries so far, but as soon as that goes away I'm going to find something else. I'm willing to trade running now for hiking etc in my 60s. I'm betting you would too.

Whatever you do, very best of luck and have fun.

Thanks for the good suggestions so far. I do see the point in just finding something else to do. I think in the long run I will have to move more and more away from running. As I mentioned, I have been cycling quite a bit in the last couple of years--completed a couple of centuries last year. The only think that sucks about cycling is the amount of time it takes to get in a good workout. Running is great because I can be out the door and back in a half our or hour and I am done.

beantaxi wrote:

fgfg wrote:

gallawalking

This?

Seriously, what about not running? I mean, you're a pretty big guy in your late 40s and it sounds like your knees are bad. Ignore your past running accomplishments for a second, and would *you* recommend running for that guy?

I'm 6'3", 230, not nearly as fast as you, but maybe running just isn't for people our size. I do enjoy running and have been lucky with injuries so far, but as soon as that goes away I'm going to find something else. I'm willing to trade running now for hiking etc in my 60s. I'm betting you would too.

Whatever you do, very best of luck and have fun.

52 years old wrote:

Lots of common sense. You can't go out and pound it like you did, even 10 years ago..

u.

This is good advice. I had lots of injuries because I kept trying to train like I did when I was 25. Now cycling has replaced a couple of my easy runs every week.

dude, you can pound the bike harder for a half an hour and still be done. You probably don't feel as if it is a good as a workout as running because you don't feel as beat after, but that is because it isn't as hard on an aging body, not because it is that less intense. Will you burn as many calories in a half hour? No, but you can get your heart rate up just as high.

I am about your size. Thought I don't have knee pain, my legs no longer like running. I do notice that when I swim immediately after running, even if just for 20 minutes, my body feels so much better than if I just run. Running makes me mentally feel good. Swimming makes my physically feel good.

I've done 2 things recently to help alleviate knee pain. Strengthening and stretching. I think the strengthening is helping most but not sure.

I added single leg hamstring curls and leg extensions in the gym 2 or 3 times a week. I use very light weight since I'm just starting and already have noticed a difference. On the extensions I started with the 10lbs which was the lightest weight that didn't cause knee pain. I am slowly increasing it but already see results.

Cephus wrote:

Thanks for the good suggestions so far. I do see the point in just finding something else to do. I think in the long run I will have to move more and more away from running. As I mentioned, I have been cycling quite a bit in the last couple of years--completed a couple of centuries last year. The only think that sucks about cycling is the amount of time it takes to get in a good workout. Running is great because I can be out the door and back in a half our or hour and I am done.

Agreed ... and for me the real problem with cycling is if you want to ride 50-60-70+ miles safely, I have to drive an hour or more, whereas if I want to do a 2+ hour run, I just head out the door.

On the other hand I am lucky to have any number of drop-in rides of 25 miles or so, all within a mile of my home, for free, and I must say those 25 mile rides in a group are a lot more fun than a typical 10 mile run. I'll never train for a century riding those, but I can have some fun with Oly tris with a bit of swimming and my current mediocre running.

I'll bet you can find something that works for you. And hopefully you'll beat the odds coming back to running.

You do need to cross train. I hate it, but as you age the wear and tear of just mileage gets to you. I had a bad knee issue and got supartz injections last year and it has worked wonders.

You'd have to consult an ortho to see if you meet the requirements for that, but it's been great for me.

Seriously if you miss the running part and cycling doesn't work as well, then check out the ElliptiGO. I can train as hard as I did when I was younger without any of the joint or muscular pains. I can do the same distances as cycling, but it is tons more fun and a more run-specific workout. Check out the injured masters runners who have used it to recover from injuries and return to running or who now use it exclusively.

http://www.elliptigo.com/

Invest in good sports massage. It will buy you years, probably decades of future running in relative comfort.

Why not go to your doctor to see where you're at? If you're down to no cartilage from the knee injury, the advice is going to be different than if it's just aging-related. Dropping some weight would also help take the strain off your knees.

I agree with the cross training is going to be important. I would start with running low mileage 3 times per week and work toward pain free running.

Here is the part you will not like. You might have to lose weight to be able to run regularly. I can weigh as much as 193 and I run into all kinds of problems especially back pain and sciatica Nerve pain. My goal weight is 170 at 6' 1". I have cut out all fast food and only eat chicken and salads for dinner. I eat oatmeal for breakfast, a Protein bar for lunch and that is it. It sucks when after work our staff will order pizza and I tell these gals who weigh more than I do, "sorry I'm on a diet". They think I'm joking.

The question is. How bad do you want to run?

I'm over 50 and run sub 5 for the mile

This. I'm 6-0. When I weigh 175-180, I get all kinds of nagging injuries. When I weigh 165, no problems.

I'm 46, and I've used this program to remain injury free.

http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html

WALK!

SMTC wrote:

I'm 46, and I've used this program to remain injury free.

http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html

OMG the runner looks sick compared to that BUFF/RIPPED guy: