running past 50

You can train 6-7 days a week. Just be sure to run easy on your recovery days (I always feel better when I run easy than when I don't run). I am in my late 40's.

Stretch- like crazy and so strenght work- push ups, pull up, etc.

It takes me longer to recover from hard runs/races than it used to.

Olderrunner wrote:

I've always been active in one form or another, and started casually running in my mid 30s. Hopped in a 5k when i was 40 and ran 19 something. Now i'm 52 and feel i can only run 4 days a week as i find it hard to recover if i do any more. I'm about 6'1'', 185 lbs. Can I realistically train 6 or 7 days/week without getting injured? Also, i'd like to run under 20 again, and i know its possible, but i havnt the slightest idea where to start. I ran a local roadrace to see where i was and i ran 22:42. Any ideas how to get me back in the 19's again?

Do 3 hard but comfortable runs up 3+ mile hills.They should not be steep.Do not run the downhills.On the other days just take it ez with a walk or crosstraining.Every once in awhile do one of these runs on a flat course.

Sample schedule:

hard day--

Hills

1 mile walk jog warmup

3 miles uphill with a gradual increase in effort if feeling good.A maximum effort of comfortably hard.

3 mile walk back down the hill.

or

Flats

1 mile walk jog warmup

4 mile hard but comfortabe run

1 mile walk

ez day--

3 mile walk

or

ez bike ride

or

anything that gets your cardiovascular system pumping some blood to help repair your running muscles.

Just alternate these days.Replace hard days with ez days when not feeling good.

Do core muscle strength workouts

Watch your diet.

btw you lose 20 seconds per mile from age 40 to 50.

Running up hills makes your running muscles strong and flexible without all the impact damage so you recover faster and get stronger!

Good luck!

Hi Olderunner-

Yes, you can get back in the 19's again. First and foremost, try to build a base of increasing miles without getting injured. Yes, the recovery will probably be longer when you start harder workouts and you may only be able to do one hard workout per week.

Everyone is different, especially as we age. So you may need to experiment with the mileage. Let's just say you are doing 30 miles/week on your 4 runs and want to try 40 per week. You may decide to run one extra day and then increase a day or two to get to 40. Same with going to 50.

Some guys on this board who are over 50 run 100+ mile weeks. Others are at 30. The point is: you need to find what will work for you, keeping injuries at bay at the same time.

I like the other suggestions, especially the hill workouts, and other forms of exercise.

In my own running, I usually run about 50 miles a week with that one speed session and maybe a longer run on the weekends with hills. Race from 5k to the marathon. Oh, I am 53.

On the other hand, my running buddy runs 3 days a week, usually around 20-25 miles/week and shoots to break 19 and has run a recent 3:04 marathon.

Again, it's what works for you and your lifestyle.

Best wishes for injury-free running and reaching your goal.

You can definately run under 20. If you train right, dont get injured, and really put an effort into it, you can probably run under 18.

Good luck.

I used to be a 30-40mpw of moderate to high intensity interval work runner in my 40s and consistently ran high 17, low 18 5ks. In my late 40s I started to have achilles problems. At age 50 I switched to 50-60 mpw continuous moderate intensity running with just a couple of 6-8 week speed phases each year and have continued to run low 18 5ks with no injury problems. Last year at age 55 I ran 18:20 for 5k. Since my late 40s I have definitely noticed that recovery from hard efforts takes much longer. There are a lot of different workout strategies that can get you to your goal. From my experience I would say that the two key things are consistent running without injuries, and equally importantly, keeping you weight down to the minimum level that you can sustain. I am within 5lbs. of my college running weight and I think that this is a major contributor to avoiding injuries and running well. However, I find that diet discipline seems to be ten times more difficult than training discipline. Good luck and keep running for your goals.

I'm 51 and through injuries from an accident and weight gain, would've had trouble breaking 25 for 5K two years ago. My accident was at age 42 and I'd been running around 19-19:30 for 5K at the time; the fastest I'd run since the accident was 22:45.

At that point I took a good look at my lifestyle and didn't like what I saw, particularly the extra weight and I was still eating like I was training for marathons in my 20s. Through cutting back on snacks and portion size, I lost 10-15 lbs and found that running was easier for me, and eventually dropped 25 lbs. By running 20-25 mpw on 4-5 days a week training and concentrating my quality efforts on tempo runs and strides, I ran 20:13 for 5K on my 50th birthday and thought I could break 20 again, something I never thought I'd do again.

But I found that when I tried to train more often, my chronic injuries kicked in, and between that and the time and energy commitment needed to train at a higher level, it never quite got done. I have some developing arthritis in the knee of the leg most damaged by the accident, and I want to run for as many years possible, and I've decided that it's not worth it risking not being able to run at an earlier age for the little bit of time it would take to drop my time into the 19s again at this age. But perhaps you're healthier and would be able to sustain the training, I wasn't willing to run the risks.

Also, if you're 185 lbs at 6-01, you probably could stand to lose a little bit of weight. I'm 5-11 and dropping from 190 to 165 made all of the difference in the world. Last spring I didn't run for 6 weeks because of a broken bone in my foot, and I'm sitting at about 170-175 now and can feel the extra baggage, and I'm trying to watch what I eat a little more so I can feel better in my runs.

I've settled into a late middle-aged routine of running 15-25 mpw on 4 days a week, one tempo/interval day and one long run of 8-10 miles. Through this I'm able to run consistently in the 20:30-21:00 range, and I can live with that.

Good luck finding your own path!

At 185 lbs yuo are too heavy.If it is mainly muscle,you are unlikely to be a natural distance runner and lowering your times may be dfficult.If some of the weight is paunch cut down the calories and continue training progressively avoiding injuries and your times will improve over time.

bump

bump

hang it up grandpa, you will break a hip.

bump again. i'm interested in people's responses.

He might just kick your a*s with it.

For whatever it's worth, I'm 49, and I've averaged about 60-65 mpw for the last 5 years or so. The best thing that has happened to me, running-wise, has been to discover Hadd's teachings. I've never been fast, but I can still run under 18:00 for 5K, and I ran a PR of 2:57 for the marathon last December. The key for me has been to make the eaay days really easy, and to make the workouts count as much as possible.

We have a lot in common.

Same age,same height and weight.

I started running 5 yrs ago and can handle 5-6 days a week.

And a max of 55-60miles.

But I do get injured on occasions.

With a 22:42 first up sub 20 is well within your ability.

My best 20:17 but My training is more Marathon specific.

Only advice I can give is be consistent,and get plenty of rest.You have the advantage of patience which will take you far.

We are all different in what workloads we can handle(e.g.Ed Whitlock)so we have to work at what level is best for us individually.

I run with a 52yr old who just ran 2:38 for a Marathon.

Obviously He runs 6-7 days a week.

Good luck.

And I am with Tyron creek in regards to Hadd.

Does Hadd have a book?

Not yet. But this should give you a lot of information about the Phase 1 of his program:

http://www.ffh.us/cn/hadd.htm

Not a lot new to contribute here other than to remind that everybody's different - over 50, we are all looking for that balance of maximum training and minimum injury. The key is in avoiding the latter since it is so much easier to get hurt and it takes so much longer to heal.

At 57 a good 5k for me is breaking 19 and I've kept at that level the last few years by extending the mileage and easing up on the hard stuff. Mostly just do 7-8 mile daily run, letting the pace come up as I go depending on how I feel. When planning to race, I throw in a weekly interval session at 2 mi. to 5K pace. If you need a structured training plan, you might try Pete Pfitzinger's book.

No miracles, but keeps me running which is the main thing at this point.

The 50 barrier cannot be broken!