KOFUZI - How to get faster later in life

[@SantaCruzRunner]

The midlife collab we’ve all been waiting for! 40s and loving it

[@kofuzi]

thanks for the chat!

[@rameshvijayaraghavan2899]

You referred to.something you called “piles” in your talk referring to some strength training -could you please clarify what it is ?

[@christiankurek7209]

@@rameshvijayaraghavan2899 I think they are referring to plyometrics

[@Tommie_Runz]

Wait…what’s midlife?!? @kofuzi am I about to be midlife?!? 😂😐🤯😭

[@Feanaro5503]

I didn’t start running till age 39 so it’s been one PR after another since 2017. Started out with a 5K, and topped out at the half marathon distance. Following shoe reviewers like Kofuzi have made the sport a lot more fun for me. Sometimes the motivation to put in the miles comes from wanting to try different running shoes, and wear them out so I can buy new ones.

[@MidLifeRunner]

Im right there with you as I have a shoe problem myself . I talked with kofuzi for about 25-30 minutes just on shoes but I wanted to make it a separate video for attention span purposes and because I don’t have a lot of time to edit with three kids/job/running etc . It will come out next Sunday. Thanks for watching

[@tomrichardson5433]

My story: I ran in high school, and kept running semi-consistently. I ran at least one 5K race each year, and in my late 40s I wanted to race a 10K, but I kept getting injured working up to that mileage. Finally at age 50 I succeeded, except I ran a 25K instead of a 10K. I was hooked*. At age 54 I ran my first marathon, and at age 61 I am training for my 7th. Last year I ran master's PRs for 5K (21:45) and marathon (3:42:15). Things that I think help me to run faster: 1. Run more miles. My 1st marathon my high mileage weeks were around 40 miles, for the most recent ones 50+. 2. Run more marathons, my last four have been on a fall/spring marathon cadence. 3. Train with a group. People to run with and support on long runs helps you keep up the work. Also, a group that has organized speed work is really helpful to your running. *When I say I was hooked, the number one thing that hooked me was what running does for my health and how much stronger and more energetic I feel.

[@MidLifeRunner]

Thanks for sharing the insights ! I am going to try more mileage for this next one …responsibly 🤞🏼

[@therapygrind]

You BQ'ed with plenty of headroom (3:50) and are approaching NYC Qualifying of 3:34. Did you follow any program to cut the 3:42 or did you just do your own thing?

[@tomrichardson5433]

@@therapygrind I train with a group with a very knowledgable coach. I follow his training plans and group workouts.

[@ianwarner1429]

I’m about to be 60 and attempting to BQ at two marathons while also running 5 Ultras. Started at 55 and I love all distances and surfaces.

[@MidLifeRunner]

👀 love to see it 💪🏼 just getting started

[@Oleg_Kol]

Thanks for the conversation! Huge fan of both of y’all’s work!

[@MidLifeRunner]

🙏🏼

[@LukeTalbot3]

It's really refreshing to hear about people starting running at different points in their life, great interview man!

[@MidLifeRunner]

🙏🏼

[@cgazlan]

Another mid-life here (46). Not gifted aerobically... a 32 minutes 5K few years ago felt like a mountain to climb. Just enjoying running slowly at my own slooowwww pace just for maintaining general health. And also enjoying multiple running shoes in my collection.

[@MidLifeRunner]

Paced my wife to a 1h 27m 10k and loved every bit of it. A buddy of mine aiming to break 40 for 5k. We are all in this thing together 💪🏼 regardless of pace.

[@failforward9589]

I love running (in the distance i want and pace i like, can do 5:00/km) and I wanted to improve. 8 months ago I did heart rate training and got frustrated not getting the results I wanted, so frustrated I wanted to stop but I realized why do I like running? Thinking to getting back to my ordinary running routine where I truly enjoy what I do.

[@ericperramond3463]

Great convo, gents - fun to hear this recapped and condensed. All I can say is that as I've "slowed down" since my 30s, my JOY in running has increased, especially if I'm not on pavement all day. Good luck chasing PBs, Andrew and Mike! (you're right on with SA tacos, but Austin does have better brisket! ;p) Hook 'em horns!

[@MidLifeRunner]

You might be right on the brisket end. Looking forward to a spicy year in the SEC 🤘

[@jeffhusman]

Thanks for the podcast, that was awesome. I joined the shakeout run with Kofuzi at Chi mara last year. He is a super cool guy!

[@crayontom9687]

Getting faster later in life is the same as getting faster earlier in life. Except with more recovery days. The periodisation is the same, doing hard sessions at the right time is still the same and doing long runs is still the same. Just avoid injury and you’ll be golden

[@MidLifeRunner]

That tracks. Thanks for sharing.

[@christiantgolden]

39 year old who just started getting in shape on May 1 2024 after vomiting from gerd at 220 lbs at 5'10". I'm down to 176 lbs after switching to a diet of strictly meat, veggies, and fruit, and walking/hiking most days (and just beginning to run about a week ago). I've gone from having to really push myself to get active every day, to now struggling to allow myself rest days here and there.

[@MidLifeRunner]

What a journey! I swore I would never turn into a certified runner but I am glad I did

[@ronaldoforbes6979]

Still watching this, but I greatly appreciate this video, which randomly popped up today. I'm a very late starter. I used to run a bit about 15 years ago (training only, never raced), and a bit after I got married and had kids, but less so. I turned the big 50 a few years ago and decided to start running again. After about a year of running 3 days a week (5-8 miles per)--Apple watch made a big difference--a friend invited me to do a 10K last year. I wanted to hit a sub-8 mile at least once in the race, and just worked to figure out how to get there, which I did. The race was fun, and I finished with a time of 46.47, and I've been chasing faster speeds ever since. Kofuzi is one of the "runfluencers" I found (amongst others) that have helped me with my shoe-game. Anywho, thanks again for making this video for the rest of us!

[@MidLifeRunner]

Thanks for giving it a watch. It’s such a blast and rejuvenating to run fast. Also adds to longevity! 💪🏼 so I’m definitely here for that

[@quackshot2018]

Awesome chat with Kofuzi. Loving it.

[@hornedfrog04]

So happy for both of your successes! Keep being great people and producing quality content. We appreciate all of your work!

[@MidLifeRunner]

🙏🏼

[@ryangeorge3982]

I did couch to marathon in 5 months last year after not running for a decade and it was brutal but I’m glad I did it

[@jnorthingtonjr]

I love y’all both. Thanks for making running content entertaining and informative

[@theswerunner]

Tack!

[@MidLifeRunner]

🙏🏼

[@path2running]

44 here. Loving this collab ❤❤

[@joshuaxruns]

Really good conversation! Loved hearing the insight from both of you.

[@MidLifeRunner]

Thanks Josh! You’re on deck! After I find a way to release these 6 shoe videos 🤣

[@thetimwinter]

I'm in a very similar point in my life but my gap is probably tens years more than Kofuzi. Was never elite even when compared to other runners in college but I like to say, I started races right behind the elite runners. Decades later of also being sedentary, here I am at at 45 trying to run my first marathon. I'm training for it but ugh, my goal is also sub 4. I'm trying to learn from other people's mistakes so I'm listening to all the tips on running your first marathon. Hopefully my pride doesn't get in my way.

[@MidLifeRunner]

I just did a video on my first marathon mistakes. 4:09:08. I could’ve gone under 4. I wish I would’ve taken it easy for AT LEAST half the race and then see how I felt . Best of luck !

[@Marathon5151]

I have focused more and more on strength training as I get older. My PR is 2:35:19, which I’m still striving to beat. I ran the Wisconsin Marathon this past May and got a time of 2:40:30 at the age of 40. Now training for the Baltimore Marathon in October, which will be my 35th marathon and 22nd state.

[@MidLifeRunner]

🔥 🚒 those times are sick. Awesome job. Best to you in Baltimore, I heard it has some elevation

[@Martha-fluterunner]

This is very entertaining and I’m looking forward to part 2. You guys who know me know that my perspective is completely different and rather extreme: I discovered running at 58, so there is no younger self to whom I can compare my present runner self other than my age-graded times (which only signify what “might have been”). And I didn’t train for the first 10 yrs-I mostly ran around 3 miles 2 or 3 x/week. So I’ve been hitting PR’s since age 68 when I met my coach 5 yrs ago. So far I still can’t determine when a PR is no longer possible, but it helps my psyche and motivation to believe more are ahead. A high quality but comparatively low volume training plan (3-4 days/wk with all the elements) + modest strength and mobility work allows me to recover and keeps injuries at bay. Masters/Age-group competitiveness and PR’s are not necessarily mutually exclusive at any given point.

[@MidLifeRunner]

Thanks for sharing Martha! I believe I will have that mindset for many years even after I’ve run my fastest race. Maybe I just need some altitude training?? 😂 are you going to apply for Boston 2025?

[@Martha-fluterunner]

Training up here is a sufferfest but I reap the rewards when I race at or near sea level. Yes, planning to keep the Boston streak going. This year’s swelterfest was my slowest marathon to date but I still have a sufficient buffer. You? My coach talked me into doing the CIM full (I’ve been doing the relay). I hope to get a better BQ there for an earlier start time 🤞🏻

[@minocapossela9768]

wonderful interview!

[@josenaveo588]

Running in the heat as you get older doesn’t get easier. Great chat here!

[@MidLifeRunner]

☀️ embracing it this year. Still having a hard time with hills

[@josenaveo588]

@@MidLifeRunner respect to you that with the heat! I can do 30-60 second hill pick-ups at 5K effort but that’s as far as I go in the summer with hills.

[@suttonfarms2343]

Get the right shoes, lose all the weight that jiggles when you jump up and down and run consistently.

[@bekahgoodgame3458]

This is such a great conversation.

[@MidLifeRunner]

🙏🏼

[@therapygrind]

Getting faster later in life is about understanding the game (Noakes, Pfitzinger, etc) & then running in competitive circles with regulars better than you. Pick a couple of runners to close the gap on over time. Race a lot (5K & 10K). Aim high and you don't need to enter an event to complete a feat (26.2). If you're going to enter a 'race' at any distance - understand the assignment. Kofuzi's right, I'm 61, I run a 10K at 4am every morning (80F & 100% humidity most days lately).

[@MidLifeRunner]

Love it! I feel those temps 💪🏼

[@rustyfrederick]

Running with faster people is huge!! Anything you want to learn, surrounding yourself with people better than is one the biggest skill learning hacks ever!!

[@rileeb848]

Good for you! 10k is my long run right now, but I'm working to get to where you are and I'm 38 lol! You are inspiring!

[@cortneywebb1677]

Loved the intro of Kofuzi LOL

[@ElmerLin]

How interesting - I have seen a number of highly performant people who started later on, and it seems like a big part of the 'getting faster' just came down to them losing a heck of a lot of weight. That's not to say that they didn't become more aerobically fit, but also can't rule out that losing 30% of your weight will probably improve running economy way more than any 'everything else the same' improvements in aerobic fitness.

[@MidLifeRunner]

Weight certainly plays a part. I went from 167lbs down to 150lbs. But the newbie gains are long gone. I’m sure there is some improvements to be had with volume and maybe mobility.

[@anthonyskumpija236]

What a great topic! As a midlife runner training for his second marathon this fall, I'm trying to hit 3:30. In 2022, I got a 3:36 for my first in Philly. The last 3 to 4 miles killed me so I'm making going to the gym a priority and trying to peak closer to race day because in 2022 I started too early and raced the Bird in Hand Half lf in September that hurt. Part of the game is increasing stress without getting injured and understanding your body and how it recovers. I'm hoping my peak mileage hits 45 to 50 this year. Question... Is it a good idea to race a half 2 months out? Should I race this at goal marathon pace or a little faster? I am coming off a calf strain on 3/1, but I'm fully healed now.

[@MidLifeRunner]

💪🏼 not that I’m a coach, but I’ve seen both approaches work. For my last build, I raced it hard- understanding the legs would be a little dead because it’s in the middle of training and not a full taper. 8 weeks out also gives you enough time to recover from it and build the mileage. I have found the 8 weeks leading up to a 10-14 day taper to be the most predictive of result. That being said, I didn’t taper enough for my 5k today and my legs were dead so maybe don’t listen to me 😂

[@danian1271]

Let's talk how to get faster at 40 in 100m 200, 400 not just long distance , some of us wanna train for sprints!

[@MidLifeRunner]

Noted! I will look into bringing in a middle aged sprinter !

[@justoutlaw6423]

Great stuff. Thanks.

[@paultimothyL]

More!!! 👍👍👍

[@MidLifeRunner]

🫡

[@JohnBirtchetSharpe]

Have to get to bed (22:38!in the uk ) will finish it in the morning for breakfast before I do my long run 👍

[@MarioJosifovskiDev]

How to benefit from this video, step one accept you are not young anymore …

[@damisu8]

A friend of mine has gone from 3.14 to 2.32 marathon pace between the age of 34 and 49. And he’d never really run before the age of 34. Nuts.

[@MidLifeRunner]

🤯

[@pmcfearson9453]

19 minutes in- run more! Saved y’all some time.

[@scoobydoo9579]

Beginning back at the age of 30... now in early 40s is seriously not old at all for marathon, since the recovery is not frustratingly slow at that age. Mr Gene Dykes restarted running in his 60s and ran a sub 3 PR at 70 -- that's the one we all can learn from.

[@RUN-SC]

Fun Interview. When you interviewed Floberg didn't you thank him for not answering some of those improvement questions with consistency? I chuckled when Kofuzi answered with that.

[@MidLifeRunner]

Yeah everyone says it because it’s true. Need to be consistent to move the needle . I think it may be a simple as run more or run faster, just not both at the same time to avoid injury. But no one usually talks about it. We go to specific workouts (double threshold), strength , nutrition , sleep (necessary and critical ), but like-run a lot more for 8-10 weeks leading into a marathon and you’ll likely run really well

[@pedrolamothe23]

I thought Kofuzi ran the Tokyo marathon in Superblasts that technically are not carbon shoes. Right?

[@MedicineRunner]

“I hope you’re also Somehow at altitude, Running on a mountain in FL” lmao 10/10 insult

[@MidLifeRunner]

Only compliments on this channel, stud

[@ejquezad]

Ah, Kofuzi, who doesn't like Kofuzi?

[@griffitts7]

Was it a garmin or a coros microwave?

[@pauljennings2425]

😂

[@nicholas5396]

​@@pauljennings2425😂😂

[@Caprapro98]

I just started running few months ago at age of 50.

[@MidLifeRunner]

You’ve possibly just spiced up an entire decade! Such an exciting journey

[@docsimon33143]

51. Started running for first time 3 weeks ago. Signed up for first 5k 😊

[@MidLifeRunner]

Aww yeah! The 🐞 bites again….well that’s a lady bug. They don’t really bite. But you know what I’m saying. Welcome to the run community

[@docsimon33143]

@@MidLifeRunner thank you, love lady bugs, signed up for a half marathon too, why the F not 🤪

[@ricHCarboCarbea]

Kofuzi ran in superblast a marathon is non carbón....if i remember

[@MidLifeRunner]

We talked about shoes too but I decided to separate the interview by topic and time (didn’t have time to edit it all ).

[@benjamin.kelley]

As a runner for almost 10 years (started in January 2015 in college when I was 19, and ran my first marathon to that year), I'll say that carbon plated shoes are so overrated. Anyone that's run at least one marathon with a proper training cycle can run a sub 3:30 marathon with proper speed training, good easy runs, and proper recovery, and averaging only 30-40 miles per week.

[@hahaheslop]

I've gone from 4hrs 20mins to 3hrs 6mins, it's taken me 7 marathons and 6 years to get there. Hoping to go sub-3 in October, I'm 39 years old. 👍

[@hahaheslop]

I ran my first half-marathon in 2018 using my partners (women's) aerobics shoes! 😅

[@MidLifeRunner]

@@hahaheslop let’s gooooooo!

[@hahaheslop]

@@MidLifeRunner thanks!

[@ClashingMatty]

@@hahaheslophow’s training going? Feeling ready?

[@claremccabe3958]

My friend is 49 and runs a marathon in 2:45 this year

[@MidLifeRunner]

🙌🏼 goals.

[@timjacobsen3141]

I run as a running ambassador for a local shoe company that considers someone to be sub elite marathoner or in other words someone faster than non elite to be someone who can run a sub 2:37 (6 minute avg mile pace) marathon. That is not easy to do. Most midlife crisis runners are non elite runners and that’s perfectly ok.

[@MidLifeRunner]

I’ve never heard that but that’s very fair

[@Txcowboy80]

Kofuzi is the man. Sub + 1

[@MidLifeRunner]

🙏🏼

[@HowlingFantods]

Do older people go to the longer distances because they believe it to be easier for their older bodies to handle? I find myself more inclined as a 30 YO to try to train something like a mile or 5k over moving up to half or marathon distances. Some of the training for the shorter races is probably more intense, but the fact that shorter distance races require less time training, less mileage, I would think the older body would respond better to that type of training?

[@MidLifeRunner]

I can’t speak for all old people, only myself as old person. I wanted to see how far I could run one day without getting tired. It was 11 miles so then I finished out the 13.1. I was sore for a week and swore I would never do that again and kept running more 5k type distances (time trials), but then I caught the marathon bug for a few years . I am only now returning to the faster stuff. Since I never ran it in Hs or college I’ve got some gains, even in my ancient age 🤣

[@heidiwitter4490]

What's a Nikepeg?

[@MidLifeRunner]

A Nike Pegasus

[@theswerunner]

Liked but can not subscribe again 😂👍 okey a super thanks aswell 😊 i don’t know how i join the member thing 🤔

[@MidLifeRunner]

Much appreciated, Mike! No double sub necessary 😂

[@LuisBecerra79]

Yo, what’s going on!!! 🤣😂🤣 the drink 🥤🤣😂😆 of course you have to start with that 😆. Great chat guys 👍🏼

[@MidLifeRunner]

I had to try, Luis! But when I edited the interview I realized I forgot to say “which means it’s time for another live stream.” Definitely nailed the sip of coffee bit. Kind of a professional on that end.

[@kengifford3714]

🔥🔥🔥

[@raogopinathmohan7957]

I am mohan from india i am 75 yrs started from 65th yr so far covered 57000 km in about 10 yrs running daily . No medical issues.No warm up or cool down . Have done nearly 250 Hm including practice . I wpuld like to do my first Full marathon by jan 25 in TATA MUMBAI MARATHON .WHAT'S YOUR TAKE SIR .

[@MidLifeRunner]

🙌🏼 so impressive! You’re going to crush the marathon. Soak it in ! This is very inspiring

[@nicholas5396]

Yo, what's goin on!

[@HowlingFantods]

Excuse me, he is faster than me but I consider myself to be sub-elite. I take extreme offense with his insinuation that I am not in fact sub-elite. 4:40

[@fabio_andrade]

Like number 81... Do you know what they say? It's the lucky like! Fly buddy!

[@Mario-vv9jl]

Couch to marathon to 6 years break hahaha nice

[@WesdenzelTV]

San Antonio! We gotta connect man

[@MidLifeRunner]

Midlife_runner on IG- just message me and we can catch a run sometime . I’m doing the 10k on August 3rd. I think it’s a scallwompus event

[@lean2281]

Started running at 30 woth low mileage as a ten year smoker. Run a 16.58 5km 2 and half years later. Its not that hard

[@grantmckay7014]

Anything at 30 is easy ... try to run that time at 50. 😂

[@lean2281]

@@grantmckay7014 haha 50 is harder for sure. Was more in reply to the guy in video who also started running at 30 and took 13 years to rub sub 3 marathon ....

[@gidgiddoni9919]

At 32 I went to gym for 3 months to lose 13 lbs, 90% on elliptical because of bad knees, I went from 168 to 155. Decided to get on a treadmill and ran a 5 minute mile with no training. Anything at around 32 and younger is easy mode.

[@lean2281]

@@gidgiddoni9919 what was your running before this ?

[@gidgiddoni9919]

@@lean2281 weekly pickup basketball in my early to mid twenties. I tried to run track in high school but never could because my knees would swell and I’d have pain so I wrestled with knee pads. Now with today’s super shoes with 50mm stack (asic superblasts and adidas strung) I can run without pain. Shoe Technology has really come a long way since my high school days in the early 90’s. 16:58 is still a great time. I’m hoping if I drop more weight to eventually possibly get to 18:00 with more time and training but it’s going to be harder than hell. Currently 21:00 or 6:47 pace after 2 freakin years. That’s why I said at 32 years old a 5 minute mile with no training is cake. Now almost 50 and running consistently for over 2 years I can only get a 6 minute mile. Age really makes a difference.

[@rachael7653]

🎧 🎧 I like listening to techno 80s 🎶 I use JLab earphones. Inwill check out the shokz