Running Training for the "Masters" Runner (Age Considerations) and Run Workout Planning: TTT EP. 43

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[@j.w.matney8390]

I'm 66 and have been racing for more than 50 years. As I've gotten older, I've made some adjustments. 1) I use difficult hikes as a replacement for strength training. 2) I don't do serious track workouts until the last stage of marathon prep. 3) I stretch daily. 4) I like to do my striders and that type of speed and form training on grass-my local golf course is a favourite because if I can get there by 6am, my workout is done by 7 which is when the first group goes off and 5) I do my long runs every other week. It helps to be retired so I can spend time off my feet to recover.

[@markstaples9673]

At 53, after fourteen years of running, I ran my best age graded times (a 1:24 half, and a 3:06 NYC Marathon on a really warm day). Not as fast as my sub-three days, but the AG percentage gives you something to work towards. My coach & training partner is 71, and he just won the national 5k & 10k USATF championships & broke a 35 year old AG record at Pikes Peak Ascent. I feel like I still have a lot left in me.

[@robnott6622]

I'm 62. Still "Love" running. Do all the workouts. But my times are fading. But I still feel "Great" after a good workout. To stay motivated I've set my race times against "Age Grade" calculators. Aiming for an 80% score at my next marathon.

[@010MACS]

That approach is inspiring - hope to have the same when I’m older too. 30 this year!

[@Vo2maxProductions]

Keep it up! That's a great attitude!

[@jeffreythomas815]

I would also add that post 40 🤪 warming up and cooling down becomes more important (at least for me). But my mental strength is far superior to when I was younger, so I can go much further into the pain cave 😂 Thanks for another great talk. I really connected with this one 🙂

[@Vo2maxProductions]

Great points Jeff! Thanks for that and hope you are doing well! Experience and knowing your body better over time certainly an help with the toughness aspect (As well as better pacing and strategy!)

[@agnidas5816]

Thankfully the older I get the gentler I am on myself and i don;t torture myself anymore. I am also making more progress than ever and blowing through old plateaus. Try loving yourself ... David Goggins is a masochist and not mentally healthy.

[@innesdunbar]

At 52, I am enjoying my running, I feel fitter and healthier as I get older and just a couple of years ago I did my fastest 5k at 19:17 and also my longest run at 50mile. Fitting in some other sport such as Mountain biking and indoor rowing helps, as does a weekly Circuit Training class. I really think running consistency with good sleep and recovery makes the biggest difference. Having a young Border Collie keeps you motivated to get out running regularly as well, they are great running buddies.

[@Enzo-tg8uo]

Holy cow !!! At 52 that’s impressive !! I feel ashamed of myself … 27 and 5K is 1 hour :(

[@Vo2maxProductions]

Congrats! So Awesome! Thanks for sharing!

[@donyastubbs8315]

I just found this. One of the better "older" runner videos I've seen. I started at 48. Now at 51 I am starting over with building a better base for the off season. Thank you. I will save this and rewatch after 4 months of ultra low HR running.

[@JeffPelletier]

Great insights, thanks Sage. I recently became a ‘masters’ runner and have really committed to strength training as a way to avoid injury.

[@nrobertson33]

Another great video thank you Sage.I started running age 53. Now 58, I got a 5K pr (19.05) and half Marathon pr (1.29.30) this year, and gunning for a 3.10 marathon pr next weekend. Strength training is making the difference.

[@Enzo-tg8uo]

How do you recover ? And how many times a week do you run ??

[@nrobertson33]

@@Enzo-tg8uo I run 4-5 times a week, plus two strength training sessions of 25 mins, which I do after my endurance pace runs around 8.30 per mile. I also have a pull-up bar next to my kitchen, and often when I'm passing I'll jump up there and do 10 pull-ups (50-100 in total per day). I've been doing this for the last three months and my running has improved. I recover by laying down a lot. Good luck with your running @Enzo94.

[@Vo2maxProductions]

Congrats! Keep it up!

[@nrobertson33]

Ha ha. That's very kind of you. I'll ask my 86 year old dad if he thinks I should slow down a bit.

[@kerricappy4890]

There's 58 & there's 58. I am also the same age but my body can withstand alot more than the average 58 yo because I've been at it for so long. Definitely breaking down more now but so are the 40 year olds. Recovery is way more important than it used to be I admit.

[@mrandolph5481]

Regarding the initial post suggesting the Higher Running Plans aren't geared for older runners. I'm on week 14 of the All In BQ Marathon Training Plan, and am 64. Picked plan because I had recently been running 60+ miles per week, and could make 80. The first and probably really important step in the plan is to really evaluate what pace you will be able to hit. I've found all the workouts doable, and the plan allows me the flexibility to shift the workouts around to fit my schedule. I'll find out in 3 weeks if I can get my A or A+ goal, but have been having a wonderful time and have improved my running. Thank you Higher Running

[@Vo2maxProductions]

Hey thanks so much for your support! That is really good! So glad to hear that feedback!

[@IanLoughead]

I think a great thing for newer older runners is to get in early to see a physiotherapist if possible to get assessed. Find what you weaknesses are so that you can focus your cross training on building strength in the right areas (usually hips/glutes/lower back). I still do this (at 48) every few years, and while I still get an occasional injury, they tend to be more mild and don't tend to knock me out from running for any long periods of time. Some very good advice in the video Sage.

[@jasonlovell3934]

I am 46 and added in a lot of stretching a few years ago. It seems to help prevent injuries and speed recovery. Hope to keep running into my seventies.

[@chilloutvibesforyou]

I'm over 60, and have been running for over 50 years now. I have found a more pronounced decline starting happening at about age 55-56. I find I need to do less now, and have more rest in-between training sessions, otherwise the risk of injury will increase and my body has not recovered in any case. Usually every 3-4 days I find is what my body can take now. I don't do enough of it but stretching and some strength training is very important. I have always ran ( because I enjoy running ), yes I know it's a bit different to most or a lot I see over the years who I find run to either compete, keep fit and actually hate running. Some ( most ), last a few years and then get injured and give up. My advice for older folk is forget about times, enjoy every day you can run ( a lot can't ). Listen to your body, especially during a run or training session, don't push because your watch says you are not running fast enough if you don't feel up to it. Run by FEEL. Run without your watch more often. If you want to keep running for a long time, be kind to yourself and body. Be sensible with diet and sleep. Find comfortable shoes that fit. Find the time that suits you for running. Most people are morning runners, but I am an afternoon runner. I find I get injured less and my body has had all day to warm up and get going! Sorry for rambling at bit ! Best of luck all !! 🍀🏃‍♂️

[@kerricappy4890]

At 58 I find recovery is the biggest difference from even a few years ago. I just can't get up and back up my hard runs like I used to. I also find it difficult to fit all the required elements into the program such as strength, then suffering from DOMS going into my next session. I never really had any injuries until menopause hit resulting in more brittle tendons etc. On the other hand menopause has been a god send in that I don't suffer all the hormonal fluctuations I did before. Even though I had a pb of 3:33 in my last marathon my goal of a sub 3:30 gets less likely each year.

[@diannalynnYT]

48 and started running six months ago. Listening to my body is key. Rest days are so important. Training for a half. Did 5 and 10k. Just ran my first 10k trail race. Looking forward to more trails. Gym twice a week. Body strength workout after every run. Yoga a few times a week. Not in it for speed. Would rather go much further than faster. Was never athletic or active beyond every day life but decided to run one day while on a leisurely walk and now I just keep adding more goals.

[@xXAnthony619Xx]

Rest days are definitely worth more than any benefit you might get going for a given run and pushing past signs of being overtrained.

[@diannalynnYT]

@@xXAnthony619Xx exactly. Today is rest day and despite wanting to go work my body I know easy is needed. A lot of work happens on rest days without our bodies. Needs to for repair.

[@diannalynnYT]

@@RickMartinKZbin I hope to stay injury free. I do my best to stick to my training plan and to listen to my body. I do yoga at home , lots of free stuff on KZbin. I watch my heart rate and great to see the improvement over the last few months. Humidity really kicking in here in FL so a whole new ball game. Once a week is bridge repeats (no hills here so we use pedestrian bridge) and heart rate definitely up over the last couple of weeks there so will be keeping g a check on as temps rise. Most my runs are with a group and we chat and talk the entire time. But still happy with pace. When I run alone, I tend to go too fast and bonk out.

[@diannalynnYT]

@@RickMartinKZbin and see I just started in October. Some of my runs are early but none too late. This Saturday is a trail run so not till 7:30ish but shady. Shade helps.

[@Vo2maxProductions]

Nice work and thanks for sharing your story!

[@DrProfX]

Thanks, Sage! What a great TTT! So comprehensive and wise!!👍🏃🏻‍♂️💨💨

[@billhovey1047]

Almost 49 and pretty much started when you channel started! I think I've watched pretty much every video and have appreciated all of your knowledge and letting us know you as a human being. Anyways I think the key for me has been just being patient. The first couple of years I pulled my groin, it band issues, tore my calf. But just getting out there consistently will make you more durable. Haven't been injured in about 5 years now.

[@silverdesk72]

Another awesome training talk.

[@wildfoxtrail]

Amazing topic! Doing excellent at 61! Having the time if my life ultrarunning. Became an ultrarunner in my mid 50's and was a road runner since I was 25 but never participated in races or ran more than 3xa week 3 miles each time. Now? I am in great shape running 50+ miles a week, running all distances up to 100 miles. I gravitate towards harder races... Blown away by what I am doing. Thank you for your training plans! Met you and Sandi at Tarawera in 2020.

[@dannyjacobs6734]

At 55, I can see my pace slowing a little over the years. But still run a couple marathons a year and feel great, but no doubt, it's getting somewhat tougher! 💪👴

[@bev9708]

Yep, started at 57 in the first lockdown in 2020 and just did my first marathon a few days ago at 59 ... I confirm that doing regular strength training makes all the difference in the world, plus I focus on increasing my distances and weekly / monthly volume rather than speed work. Another thing which may seem obvious, but must also mention a good shoe rotation too... I keep meeting people who always run in and then re-buy the same shoe!!!!🤯 Gosh, each time I give them a good talking to!!!! 😂

[@richlaxamana3081]

Hi Sage! I have been watching your videos for a few years. I have been running for 5 years now and I am at the age of 46. I just completed 2 Marathons so far for 2022. I ran 2:53:44 for The Rock n Roll Arizona back in January. I also ran 2:50:19 for The Oakland Marathon this past March. I use a lot of your tips in my training and it has helped me tremendously. I have only completed 3 marathons so far, along with multiple half marathons. My first marathon in 2019 in Napa, CA humbled me and I learned a lot from that one.This video is what kind of training I do to stay in shape all year round. The cross training is what helps so much on my easy days. I do go to the gym for some strength training as well. A lot of my running is treadmill and I run outside at least 3 times per week especially for my long runs. Anyways, I am planning for Boston next year and appreciate your videos and advice.

[@dustyade123]

Wow, so glad I saw this and read the other posts. At 49 it gives me the inspiration to keep plugging away at my goals: sub 20 min 5k (currrent PB 20.42) and sub 1h 40 half marathon (recent PB 1h 44). Thanks Sage!

[@ivanmanzur1197]

You can do it; I have 52 and began running just 10 years ago with 105kg and now (63kg) I ran 18:40 5k; Half in 1:28:35; Boston 3:14 and 10k 38:41 with 67 Vo2max. Just be consistently and focus in a good training plan and lean food with a lot of veggies.

[@Alexander-mz3eo]

Very useful ideas!

[@jessesmith8407]

Hey Sage…would love to hear a talk on racing shorter distances (5k, 10k, half) during a marathon build up. Will having a good hard racing effort once a month over 18 or 20 weeks help set you up for success or will it just drain the tanks in the long run and cause a less than optimal marathon? Thanks!

[@shawnat8799]

Speaking to me! Plus I took 2 years off to have a baby and teach him to run. Looking forward to more content in this category, love the comments section from other master's.

[@ZAAA1234]

I’m 109 years young and running 28 miles a day for 1085 days in a row is key after my goal of 1200 days in a row I’m going to switch to only 25 miles a day and so on until I’m too old. Love your channel, you really inspire and have for years 🙏🏽 😊 Thank You

[@jasonmckenzie7475]

Thanks Sage I started running 3 years ago at 46 and ran 50 half trail marathons for charity last year, hoping my late start means I can still improve 😀

[@CorentinHarbelot]

Interesting topic for sure

[@runfrankfurt]

Good points you made there. Nutrition, especially prioritizing protein and getting enough electrolytes as well as relevant micro nutrients is key once you get older. Helps to stay injury free as the body won‘t be deficient of relevant nutrients to function properly. This is often underestimated.

[@ericpetersen8645]

Great talk Sage. I’ve found your half and full marathon plans very useful and have learned as a 52 yo to listen to the body, focus on warm up with dynamic stretching and recovery with longer cool downs and massage and foam rolling. Things I rarely did as a young runner. Also agree that we need to be prepared to dial down the intensity until we gain a couple years of higher mileage. I was able to increase intensity (fast interval/repeats session and hard long run each week) after putting in over 2k miles for 2 consecutive years. I now record old guy PRs ( will never hit real ones faster than my youth) but now close to breaking 3 hours thanks to your plan. Also 1:26 half, 18:33 5k and 5:15 mile for reference. Always faster at shorter distances but I’ve got the marathon bug and need the mental health boost each day that come with an hour or so on the roads. Thanks!

[@Vo2maxProductions]

hey thanks so much for your support of our Higher Running Training plans and for that amazing progression! Keep up the awesome work!

[@gmy33]

55 now have been running again for 1.5year .. i was never flexible .. i m even more stiff now have to watch my tendens all the time .. its himbling not to run easily 20kmph like i used too .. its a bit frustrating always pain after training and stiff walking .. stretching does not seem to work .. being in a cold country also not .. have fun everybody .. im dreaming of a 20min 5k .. used to do 15min in my 20s

[@aggietommyjones]

Ran competitively in high school and for fun while in college for a few years. Towards graduation and I stopped completely and ended up gaining weight. 5 years later and man I can’t believe some of the things I used to be able to do. Really hoping to get back into that 5k-half distance and be competitive again.

[@gokiwi2642]

Thanks Sage, good video, definitely need more strength training & stretching routine as ya get older 40s 50s cool ✌️🥳🌲🍀👍🌴🏃🏽‍♂️

[@Deadbuck73]

You can say all that again! Im in those categories and am recovering from an injury (non-running) and have been focusing more on strength and stretching… I haven’t run since the end of January. Hoping to get the green light soon… in the meantime I’ve been able to work on the other things and ride my stationary bike. You’re on the money!

[@gokiwi2642]

@@Deadbuck73 yep good on you, I’m just getting over a injury as well, here in New Zealand, we’re just getting to the peak of the omicron virus, things are starting to open up again, almost got to the stage I thought race events would never be back on again, so am just learning to enjoy each day & ride out the injuries & ups & downs pumps pits holes haha good luck 👍

[@Deadbuck73]

@@gokiwi2642 hey Best Wishes for you too! Hope your injuries stay away! We’re seemingly opened up in our area… south of Boston MA. Races are happening and it’s great to see. I can’t wait to get back out there just to run… take care and here’s hope that things continue to improve in your area!

[@davidbreen7466]

I look at my age grade percentage as valuable tool to see how my running is going.

[@victortitone6699]

I would be curious to hear a perspective on heavier runners. I am 210lbs living the “any surface, any distance” motto!

[@agnidas5816]

Heavier runner here. Sort comments by newest - I left a nice reply which will help. i am way over 200 myself, mostly muscle so I don't plan on being lighter. The impact is hard if you make the sligghtest mistakes in your form. I found that getting my ankle mobility up and lengthening my lower back and front core muscles helped a loooooooot to the point where I could finally jog over 2 hours without feeling like I am climbed mount everest. got a 3+ hour jog in this year. You know how rare that is for people our size...

[@regwattfunkylist]

35. Started running at 33 to lose weight. Ended up losing 40 lbs that first year. Also in that year, finished my first half marathon with a time of 1hr. 40 min. Injury and life contributed to me putting back on 15 lbs. Trying to get back to my 30/45 mi weeks and lose that 15lbs. I'll keep some of these tips in mind.

[@Vo2maxProductions]

congrats! that's a really awesome progression!

[@76Aston]

Interesting video. However... I'd like to know your take on the idea that starting running later in life is an advantage over those of us who have run for many, many decades. I read and hear a lot of conflicting info about this. Thanks!

[@d.zyned2thrive584]

I have the women's free 50K plan and the beginner/intermediate plan. I have 6 years of consistent running under my belt, but did half marathons in my 20s. I'm a 40 year old female. I usually aim for the longer distances on the training plans for the days that has a range (i.e. 35-40min, or 4-5 miles), but I'm wondering if maybe I should aim for mid to low range and substitute the decreased distance with strength and mobility? I hate lifting, but I enjoy cardio body weight exercises (burpees, various jumps, lunges, push ups, etc). I do find that when I'm consistent with those exercises I have much less upper hamstring pain, but I tend to gravitate towards the higher mileage range and run out of time (homeschool mom of 5).

[@liljemark1]

I think the latest science is that metabolism doesn't slow down due to age but due to lifestyle and people being less active. I'm not sure if you mention age grading but that's the beauty of age groups and running new PRs.

[@kevinhaskins6619]

I never considered myself a runner although I had to in the military and occasionally would run in my early 20s. Taking it back up in my 50s and I have to say injury prevention is most critical. Injuries now come easier and take longer to heal. There is a wealth of information out there now though that wasn't available when I was younger. It is easier to train smarter and there are more races and events to participate in. If I had to give myself advice from what I've learned is that 80/20 (or 85/15) is for real and that my easy runs are SUPPOSED to be painfully slow. Also, I'm never going to be competitive with faster people. I hate losing so this is a hard pill to swallow but 26th overall in a 20-mile trail run is going to have to be good enough (ok... maybe I can move up to top-10 with a few years of training).

[@toddboucher3302]

Any ideas of putting together a training plan I’m turning 60 this year but I’m still desiring to try to qualify for Boston but most of the Boston training plans are above me timewise like it’s a great video though great topic enjoyed it

[@fastinradfordable]

I’m sure your…. ‘Boston training plans’ can …. Give u some ideas..

[@stolts34]

18 mile easy recovery run? Is this for retired elite marathon runners? I just run for enjoyment and to complete triathlons and half marathons. If I get time for 20 miles and week and can do two strength training sessions and some bike riding and finally a recovery day or two, it's a great week. I'm 56. Started the OCR and triathlon stuff at 49.

[@rileyfrank5907]

TTT: Hey Sage, on the flip side of this coin, what should training look like as a younger runner? Currently I'm 15 and looking to increase my weekly mileage but it feels like any time I try to consistently get 20 miles per week I end up injured. I really want this next summer before xc season to be my highest mileage yet, do you have any tips for me to stay healthy and reach this goal?

[@Vo2maxProductions]

Keep your easy days easy and don't try to do new things too fast. You're at the age where you are still growing so it can be hard. Depends on your form and what kinds of injuries (and shoes you may wear)?

[@rileyfrank5907]

@@Vo2maxProductions Yeah my body is still probably growing into its natural running form, also this summer I'll really focus on easy days easy and slowly progressing into things. In general I don't think I take easy days too hard, but maybe I am going just a little too fast.

[@alanpettit6651]

So as a 55 year old, maybe starting my daily run streak 2 years ago wasn't the best idea. And now I can't find the off ramp 😂

[@nicksaveka5078]

Yeah diet big time have to watch that one as we age.. weights are important and not necessarily heavy either just to stimulate your muscles..

[@darider6286]

At 46 i just enjoy running so what i aint the fastest BUT i can run 3hours my pace plus being vegan as you age is a bonus in the game of running just enjoy your run at your peak not at someone's elses peak..am out

[@nicnic7273]

First

[@ironmantooltime]

No

[@nicksaveka5078]

Hi Sage I bought an advanced ultra marathon program from your website, I haven’t received anything as yet. I don’t know how to contact you guys email etc? If you could get in touch please I can send through the receipt

[@Vo2maxProductions]

hey sorry to hear! Please see the contact email on our website

[@Enzo-tg8uo]

I’m 27 and so out of shape that I can barley run 2 miles without getting gassed…. Meanwhile I see older folks in their 40’s running 5 miles plus like nothing lol ….

[@joemoya9743]

I'm 65 yo. Did my first IM at 32 yo. Completed my last IM at 51 (...with much faster times than when I was in my 30-40's...). I have also done 20 or so 1/2 IM over the past 37 yrs. and hundreds of other shorter distance triathlons during the 37 yrs. of doing triathlons. My Running Max HR is still 185-188. My running VO2 Max. is currently 46-48 range but was 52-55 when I was in my mid 30's peak. The only major shift (down) has been in my Lactate Threshold as I have gotten older... BUT surprisingly, my times have either remain the same or slightly faster for long course triathlons except for my sprint distances which have suffered the most (...off about 20-25%). I will semi-retire later this year and plan to break my last IM and 1/2 IM times established some 15+ yr. ago. As I work toward that goal, the problem is less about fitness level but staying healthy. Recovery has always been the key to training...but, at 65 recovery is EVERYTHING. And, improving recovery requires a LOT of input from my various sports medicine specialists I started working with last year since most of my previous help retired. No matter how old I get, I never underestimate the coaching and medical specialists value added to what I do. And, ... they say ... they appreciate my sharing of past experiences since most of the sports medicine specialists are decades younger than me.

[@Vo2maxProductions]

thanks for sharing! This is great advice!

[@joemoya9743]

@@Vo2maxProductions Curious? Do you see a do you see a multiple duplication of the last 4 or so lines beginning of the post beginning with "And, ... they say ... they..."? I can see it from my point of view...but, it disappears when I try to correct the duplication. Or, it shows the duplication but will not let me remove/edit the post. Strange?

[@effingsix3825]

As a serious masters runner, you would not engage in running without doing your running drills. A second perhaps more important consideration is to filter all water in use for hydration, coffee, cooking. Water should have zero total dissolved solids, but remember that metabolic benefits from filtering water take place very slowly, and once you decide to filter your water, it must be done as a decision to be consistently done indefinitely.

[@rupert909]

Can you link to the study showing that presence of any dissolved solids in water have a negative impact on running?

[@effingsix3825]

Thanks for asking. The example I’m going by is the unacknowledged benefits that I learned from following sports requiring high aerobic capacity, where the athletes themselves won’t drink anything unless it’s filtered water. They avoid, for example, drinks purported to have benefits such as hydration marketing schemes namely Gatorade, and those types of drinks with dissolved salts. Water is essential for homeostasis, and I believe those athletes who swear by hydration with filtered water. It goes against common belief, that water shouldn’t have anything in it, as ppl believe that water must contain something. I would argue that water must have nothing in it.

[@rupert909]

@@effingsix3825 It seems like youre saying 1. Athletes only drink filtered water 2. Therefore if athletes drink filtered water, it must be essential for performance, regardless of any lack of scientific evidence. okay so do you have evidence that all the top athletes who compete in aerobic sports won't drink anything unless it's filtered water? Eliud kipchoge drinks a lot of chai tea... That's full of dissolved particles. Secondly, even if all athletes were to only drink filtered water, that doesnt make the presence of dissolved particles in water bad.

[@effingsix3825]

@@rupert909 We can debate this until blue in the face if you like. Some of the TOP athletes simply will not touch water with anything dissolved in it. I go by their example, but have personally found the metabolic changes that accompany this specific hydration regime are very slow to see material benefits, especially at an older age. But I’m not surprised anyone will immediately find fault with the notion, simply because an individual athlete doesn’t carry this out. I would assert they DO have access to filtered water as part of their regime. As a master’s runner with the intention of running into old age, filtering water will have a major benefit by improving your bowels, making it less likely to have the trots. This is one material benefit to filtered water that doesn’t necessarily go to improving aerobic performance.

[@rupert909]

@@effingsix3825 you make bold claims like "water SHOULD have zero dissolved solids in it" else it could impede aerobic ability, and your evidence for this is: some top level athletes drink filtered water but not all... If some top level athletes wear green shoes does that mean green shoes make you run faster? "filtering water will have a MAJOR benefit by improving your bowels" - okay, that's a new claim, so please provide the research you are referencing here. Im not asking for a debate, I just want to know where you're pulling these bold claims from.