Elite Coach’s Tips For Runners Over 40 | Old Men Running Podcast interviews Andrew Snow

Hey Run Elite! 🏃‍♂️💨 Andrew Snow here, and I'm pumped to share some awesome insights from my recent podcast interview on Old Men Running.
In this video, we dive deep into topics that can help you crush your running goals, no matter your age! 😄 We'll explore the power of focusing on a single "A" goal, share real-life examples of runners who have achieved massive PRs in their 40s and 50s 🤯, and discuss the importance of proper running form and the 80/20 principle. 📝
By the end of this video, you'll have a fresh perspective on what it takes to become a better runner and how to train smarter, not just harder. 💪 So whether you're looking to set a new marathon PR 🏅 or simply enjoy running more, this video has got you covered!
Join me as we uncover the secrets to running success that can help you perform at your best, avoid injuries, and fall in love with the process. 🙌 Let's get started on this exciting journey together! 🎉
Don't forget to like this video and subscribe to the channel for more awesome running content designed to help you become the best runner you can be! 🌟 I'll see you inside! 😉
00:00 Introduction to the Old Men Running Podcast
02:32 Andrew's Unique Coaching Philosophy
15:31 A Deep Dive into A vs. B Goals in Running
27:33 The Age Myth in Running Performance
35:37 Debunking Running Myths: The Physics of Running
37:40 The Importance of Coaching Competency in Running
38:40 Sharing Knowledge and the Joy of Coaching
39:27 A Coach's Impact: Transformative Training Moments
42:23 The 80/20 Running Principle Explained
52:16 Ultra-Marathon Strategies and Pacing Insights
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Resources & Links
► RUN ELITE Book 📖🤩🧠 (US): www.amazon.com/dp/B0CFCZF65L
► RUN ELITE Book UK: www.amazon.co.uk/dp/B0CFCZF65L
► Subscribe: / @runelitecoach
► 3 Training Principles of Elite Runners Webinar: www.andrewsnowcoaching.com/we...
► Join the Run Elite Community on Facebook:
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► Find me on Instagram: / runelitecoach

[@ianwarner1429]

I’m currently on my 60th birthday running tour! I only started running at all in 2020 due to marital problems. My marriage failed but I continue to set PBs almost monthly now. 😂 Consistency is key. Steady state long runs over 2 hours at least 4 times a week plus a 3 hour long run at marathon pace on the weekend. 1 speed day working at 5K pace and 1 slow hills on trails day. No injuries, plenty of volume at steady pace and a great variety of technique, power and terrain. I have taken 1 hour off my marathon in 18 months and hope to qualify for Boston in August as a 60 year old. I have learned a great deal from you and others. Life changing.🙏

[@runelitecoach]

Nice job! I love this. Keep it going and thanks for watching Ian

[@pally9681]

I've been running for over 15 years and ran 11 london marathons. I can honestly say I've never been able to break 3.30 and the slowest I've been is 3.51. I'm 43 and really want to break sub 3 hours. I run simple and that is long runs and nothing else. I'm now ready to indulge into some information to tailor a training plan for myself. I have plenty of heart and enjoy running and just need lots of structure. Your video came up as I'm researching lots of running tips and I'm here writing to u. Do u think u can help?

[@Jono01]

@@pally9681get his book Run Elite.

[@laurainthehaute918]

I strongly recommend you get his book, Run Elite. It’s a remarkable resource. It will help immensely!

[@lynnesears9229]

Thanks!

[@rasmuspaludan1653]

Sleep, eat, run repeat 😅 I am 52 and just ran the Hannover Marathon in Germany after 14 month of focus training. I ran a 02:56:19 Marathon. It’s my PB of all time. Consistency is key.

[@runelitecoach]

Well said. I’d add eat well, sleep abundantly, run consistently, repeat. Well done my friend. Great time!

[@jicalzad]

Just finished the Run Elite book. Great read! Now more motivated at 43 years old for my upcoming goal race early next year than i've ever been before.

[@runelitecoach]

Amazing! Thanks for the feedback. Please take a moment to leave a review where you got it, Amazon? Thank you so much and reach out on DM if you need any help

[@GTE_Channel]

43, started runnning 1,5 years ago. Ran a marathon lasy year and training for a 50mile Ultra right now. So many goals left to achieve.

[@runelitecoach]

Go get it!

[@seanb6615]

Great stuff, excellent coaches/content. As a mechanical engineer though, I will say you may want to reconsider the falling forward concept. Vertical jump forces and a forward lean would create vertical jumping up and down plus a rotation. No forward motion is possible without forces in the same direction. Gravity pulls you straight down, which helps on downhill runs. Physics 101. :) cheers though! Thanks for the great content.

[@qigong1001]

As you accelerate your COM is forward of the vertical forces (slight or moderate lean depending on acceleration or constant velocity), so even if gravity is always pulling u straight down, since it’s on your center of mass, not center of your body mass, you “fall”forward. Yes there is still horizontal component, but look at force transducer studies to see their relative importance.

[@runelitecoach]

I have a full video on this. The comments are chock full of people saying this and a dozen times or so I’ve explained it in different ways. It is a vertical force. 100% the forward motion comes from falling forward from the ankles on a pendulum. The force you apply in to the ground is perpendicular to the ground, ie vertical

[@runelitecoach]

Thank you. We need more comments like these

[@werdnativ]

Interesting discussion on pacing at the end. It seems many people hear "negative split" as a goal that elites try to aim for. In fact, it's more like "don't positive split", since the closer you can get to even, the better your race.

[@runelitecoach]

That’s a good way to put it yes. It’s basically avoiding a blow up

[@EBoone503]

Heeeeyyyy! Two of my fave channels at once!

[@runelitecoach]

Amazing! 🤩 glad we could team up for you

[@tkwasik]

That was very informative, instant sub and 👍 Thank you!!!

[@runelitecoach]

You’re welcome. Glad you enjoyed and welcome to Run Elite

[@garydon19]

Very interesting and informative as ever. As an “older” runner (55) I’m feeling in pretty good shape at the moment, for several reasons. Forcing myself out of a slump, having self belief, losing weight and reading your book, where I’m training a lot more sensible.

[@runelitecoach]

Love to hear all of this. Dietary shifts are key. Keep it up and thanks for watching

[@flocav6962]

I’m checking this out! Turning 42 this year and aiming for sub3 in a marathon

[@runelitecoach]

Totally in the cards with proper training. Go get it!

[@flocav6962]

@@runelitecoach I ran a 1:25 half last year, so yeah, I believe it’s possible 😉💪🏻

[@moggy992]

thank you guys ive loved this video. I am guilty of all the stuff i shouldnt be in my running.

[@runelitecoach]

So glad you found value in this video.

[@ivanmanzur1197]

Thanks for this information; looking for some advice to my next goal this November at NYC; 2:50 with 55 years young 😊 specifically for strength training and cross training to get more volume without impact. I always run with goals; A. Sub “x” time; B. PR from 12 years ago when I started to run with “O” activities and 200 lbs and year by year I’m running faster at all distances and now with 140 lbs. I ran 2:53 at Indianapolis last October. And this Sunday I’ll be aiming sub 37’ 10k. You are right! Doing things correctly permits you run faster despite being older; I started with 3:34 in my first marathon in 2019 and faster year by year until now looking for 2:50. Thanks for all this information.

[@runelitecoach]

Awesome running at 55! You’re killing it. Keep going. If you’re looking for coaching you can message me on instagram. Or you can apply at andrewsnowcoaching.com/run

[@rallakara1]

Great book! When you talk about 80/20, Are you talking time or distance?

[@Marathon5151]

Great video. Just turned 40 four months ago and today, got 2nd place at the Wisconsin Marathon with a time of 2:40:30 and now eligible for the American Development program for the Masters division for the Chicago Marathon so look forward to running it in 2025. I received a bunch of cheese for being in the top three, which I’ll pass along to my family since I don’t eat that stuff. They were giving out beer and brats after the race, no thanks. I feasted on watermelon, fruits and veggies when I got back home.

[@runelitecoach]

Wow! I love this. There’s a reason you ran so well. And nutrition was a huge part of it. Good choices my friend

[@ebrensi]

I'm 52 and currently run about 25 mpw. At the beginning of this year I was inspired by Andrew and Run Elite to work more strides into my runs. For several months I made an effort to do roughly one stride for every mile of easy running. I'm not sure if I can blame the strides but I found even doing all very easy running but with strides, I felt quite fatigued and was getting sick a lot. And I got slower. If anyone is experiencing the same thing then I hope you see this. It's definitely possible to overdo the strides, even though they are such a small portion of your training.

[@runelitecoach]

Thanks for the report. If you were my client, the first thing I would have you do is increase your mileage with a very conservative amount of strides. If you look at the rate of return of running mileage to race performance, you had a nice sweet spot between 30 and 60 miles. Beyond that you still get improvements, but they diminish. But unless you’re, well in that range, the low hang fruit is mileage very easy, with a conservative amount of strides. Only once you hit that higher mileage and adapt to it would increase your strides to a one-to-one ratio. And then we would take it from there. So if you’re feeling fatigued, I would also Coach you to improve your diet and sleep. If you’re eating well and sleeping well you can recover from giant amounts of running. I have many runners. We are running 170 and 180 miles per week. But they’re capable of doing it because their diets are super clean and they sleep adequately.

[@ebrensi]

@@runelitecoach thanks! If my income gets to where I can justify getting a coach, I will totally see if you're available. I enjoyed your book and the videos.

[@melissagrace3973]

Do you use foam rolling? I’ve started having hip pain seemingly triggered by track workouts. Would love a video talking about that from my trusted KZbin coach!

[@runelitecoach]

I do sometimes but I prefer a percussive massager. Nothing wrong with foam rolling though. Go ahead and use it if it helps they’re great

[@nicaxis1984]

Thanks for insightful sharing! But did Kiptum run in Berlin M? 🤔

[@runelitecoach]

Chicago

[@khurramkhan4141]

Can you let us know (the ingredients of) the smoothie you were drinking throughout? Thank you.

[@runelitecoach]

I blieve that was just bananas. Most of my smoothies are just bananas, often times I"ll do a green smoothie too

[@craigjohnston8235]

Can you make a video on fueling for an ultra marathon 50 miles plus

[@runelitecoach]

I have several.”eat this run faster”, “what I eat to fuel a 12 hour race”, another one what I ate during two 100 mile races.

[@craigjohnston8235]

@@runelitecoach I was looking but couldn't find. I'll look again

[@BeenMangoed]

The A/B goal really hit a hard...so obvious yet something I find myself doing a lot!

[@runelitecoach]

Yes. So glad that helped you.

[@zeevon9]

Really enjoying your videos. But, your TV playing in the background is distracting.

[@runelitecoach]

Thanks for the feedback. Sometimes I like to have running b-roll in the back. Most videos don’t have that. I’ll keep in mind. Thanks and glad you’re enjoying the channel

[@itchyguy123]

Do you take an iron supplement?

[@runelitecoach]

No. There’s loads of iron in the plants I eat. Iron supplements are dangerous. You can read about that in how not to diet, or how not to age

[@colrunswild4adventure781]

Running because you have to v wanting to is for me easier if you want too.

[@MrSeedi76]

For me it was like this - "I should lose a few pounds, maybe I should run", didn't work at all. But staying in the hospital for two weeks with a clogged artery in my toe and being hooked up 24/7 to a blood thinner infusion did the trick. Now I run because I must but interesting enough - it's also fun which it never was before 😊. The sheer fun of even being able to run at all. We (maybe it was just me) never value our health enough until we start losing it. "The healthy man wants a million things, the sick man only wants one thing."

[@runelitecoach]

Why do anything you don’t want to do? No one “has” to do anything

[@oldmandice2731]

I'm no Olympic athlete but there's no way in hell my 60 yr. old self could kick my 30 yr. old self's butt. I could train harder, recover faster and had more drive. Even if I had the drive of my younger self, it's just not physically possible for me to put in the kind of hours and intensity that I once did without serious risk of injury.

[@runelitecoach]

If you say so. This is not factual though. I have a whole video on age isn’t the limiter of performance we used to think that explains it. The mind is the ultimate limiter of performance, and if you don’t believe that it’s possible and therefore don’t even try, you don’t send a chance. But the biggest culprit is likely diet. We get old, slow, overweight, and hurt because of the accumulation of decades of poor eating. If you clean up your diet in a very meaningful way you can run very well in to your later years

[@lynnesears9229]

Thanks!

[@runelitecoach]

Welcome :) thank you for the super support. It’s a very nice gesture and is appreciated Lynn