Very helpful warm-up routine 💯 Was that Protea Suné Luus demonstrating the stretches?

I’m 66yo, “trail run/jog” 6k/day/365, do CrossFit 3d/w, not a fast runner but did a recent 10k in 59mins (I was pretty happy with that). When I trail run I find myself walking, not because I’m tired, more because I lose the motivation to run. I’m wondering if the CrossFit is wearing me out more than I think it is. I don’t do recovery days as the dog needs exercise and getting out on the trails keep me sane. I also jog outside in Texas and it’s def getting hot. I feel “lazy” if I think about missing a day. Oddly, it turns out my noon CrossFit is way better if I do a morning 6k run, I have more energy, even though I’ve burned some earlier.

What are your thoughts about running with weigted vests?

I think it depends, where you start from too. I have not done heavy weight, I start not long ago, and I have added 15% of weight for my dead lift. I never do a one rep max though to reduce the chance of injury. I guess I can gain a bit more strength, not forever though of course, but at least for me, I can still see a few more years of progress. But what is true is that my run PBs are long gone, I now run shorter duration and less intensely.

When I combine squats and the next day run, my knees hurt. I think it is too much for me to do both. I do weights for upper body!

If all people set themselves this goal, then, with absolute certainty, 99% would fail.

Funnily enough I've always had hyper mobility in my big toes. I can put them completely vertically while keeping the other toes on the ground (on my right foot I can even curl them). Up until now it's always been rather annoying since it makes my toe nail rub the top of my shoes, which ruins most soft top shoes after 6-12 months. But now I can say that I have a genetic advantage for running 👍😂

I wish I had watched all your videos before I started running in 2016. I think I've made most of the rookie errors, especially the big jumps of "panic training", and paid the price.

You can get faster as you get older. I'm looking forward to seeing Usain/ Bolt in his 50s breaking the Olympic world records .I don't think so.

Luckily, I am not 50 yet 😊 still a couple of days to go 🎉 🎉🎉

My slow run is almost same speed as I walk. Does anyone have same?

I'm 58 yo and compeet in M55 on the World Championships Triathlon. I'm having 2 weeks build + 1 week recov, do some strenght (but not too much) and take a day off if I feel I'm not recovered from the training before. So... I have a training plan, but it's not the holly grail (anymore).

I'm so glad I found your chanel. You are bye far the best running coaches on the internet. I like all your video's. So clear explained and very value information. I'm a very happy slow runner. Hope one day I'll run faster.

I’m back to the gym and the track. I’m approaching 77 years old. I’ll have to work fairly hard at both strength training and running time. I continue to run slowly. Thanks for your sound advice

What is your opinion about barefoot running as some are adamant for barefoot running

I’m 54 and aiming to run a sub 3h marathon. Current PB is 3h19’ last year. I do not like strength but I definitely need to add

Really excellent informative video for oldies like us who still hope to run fast and not fade to oblivion. Tqvm!!

I find slow runs just heavy and loading joints with heaps of steps and long ground contact time, is poor slogging running form important to build fitness ? Not being a troll just get confused, if it’s comfortable does it really matter what your heart rate is ?

What if my hips are mobile but still have it

I can assure you that dragging my fat butt up mountains on my bike on Zwift IS resistance training 🤣

Gave up going for PR's when I turned 60. Pounding my body for 40 years between 20yrs of age and 60 was enough. I run to enjoy it now. (I'm 67).

I’m a 55 year old, 30+ year mountain runner. In 2020 I set my PR at the Man Against Horse 25 mile mountain race, which I had set 17 years prior. In my 50s I’ve also set other personal bests in number of miles run and vertical feet run in a year, and I completed a very hard 100 miler in 2021. Everything in this video rings true, but admittedly I do need to do a complete day of rest. I’m usually doing something, even if it’s just a short bike ride or rock climbing session.

Dean K is not even close to the other runners. Why even add him?

Another difference is that elite runners run for a living, 5-6 days a week. I don’t. I get 3 days a week in, maybe 4 if I push it. Running slow is on my schedule 1 day a week. The other 2 are high intensity/ low mileage, because that’s what realistically works for this non pro. Supplement with weight training. I’m 53 and still run sub 8 minute 1/2’s and place top 20% overall in every OCR I have been in.

1.5 g per kg is a bucket load. Is that amount gender specific?

Yeah I don’t see myself now at 55 ever running 16:47 again!

I'm a 63-year-old runner. This video is one of your most helpful yet. It just reinforces the need to make a top priority of strength training. I haven't done so in the past, and my pace and performance have been declining since my mid-50s. Everything you're presenting makes sense.

I been exercise since grade school I’m over 50 now and only jog no more than 30 minutes nonstop no PR here 😄

I'm turning 61 in 2 days. PRs; 5k- 19:09 2023, 10k- 42:53 PR 2023, 15k- 1:04:09 March 2024 13.1- 1:30:42 October 2023 Marathon- 3:08:22 December 2023 Make recovery the most important part of your training and stay healthy! Running 55-70mpw without issue. Strength training, cross training and nutrition are all part of my plan. Hoping to go sub 3 in marathon this fall in Chicago.

I started running at 56 and I am still improving. I am hoping to beat my Marathon PB by about 50min on June 2nd in San Diego. It took me 3 marathons to finally be able to bring the Marathon in line with all the other PBs (5k, 10k and Half). Last October I ran a 1h49 Half and the week before a 49min 10k.

5K - 19:26, 60 10K - 40:46, 60 Half - 1:31:26, 60 Marathon, 3:31:35, 66 I agree, less distance as we age. I used to do about 80K per week during a marathon build, now just over 65K.

My fravourite strength training is TRX Suspension trainer. It works the muscle without straining the muscles that free weights tends to produce.

I'm a 71yr old fella, solid mesomorph, one thing I don't want is more muscle. I used to have a BMI of 30, but dropped 70lbs .I ran my first 16k in ten years yesterday, but during the week I don't run more than 8km twice or three times a week. My Garmin is telling me to back off. But I'm looking lustfully at my road bike cradled in the hallway. Though I'm nervous about falling off. I'm tanked today but my legs feel fine. I went for a brisk 3 block walk on waking, just to get my BG down before pricking my finger. So I just did a regular 90sec (proper toes to elbow) plank. Thanks for this.

That's some great advice. The one area I must improve on is strength training; I keep putting it off but I know it is the biggest constraint to me improving. My PR for the 5K is 17m 46s, but that was when I was 22. I'm now 60 and did a 21m 12s 5K last summer in the UK, without training for it as I was mainly doing Z2 running preparing for an Ultra. I prefer long distances now and am training for a 10K in 6 weeks and aiming for sub 49mins (I'm currently in Thailand and the temp is 35C so that may be optimistic), and then another 50K Ultra in September, aiming to break 5hr 30m.

My kids went off to college when I turned 50, I started training! Ended up setting 12 marathon PRs in a row and am now closing in on the covered sub 3 at the young age of 58. Now, my body has changed in the last couple years and strength training has become imperative, recovery takes longer, no more back to back harder efforts, etc. Thanks for the video!

I don't have any race times from when I first ran, mostly as cross training for cycling in my 20s. I took it up again in my mid 40s and it was about 44 for the 10k, 1:40 for the 1/2 and 3:30 for the full. At 57-58 I've run 39 in the 10k, 1:26 in the 1/2 and 3:05 in the full. A number of things, but letting go of my training ego over overall average pace on all runs was a big part of it. "Run slow to get fast".

I am over 50, started running a few years ago. 3 marathons in last 3 years getting faster: just done 3:21:04... have I reached my limit yet? I will get back to you next year!

All my PRs are from my early thirties, including 36:10 for 10k, a 1:20 half marathon and a 2:55 marathon. My current PRs are 49:07 for 10k and a 1:46 half. I’m 65.