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JOIN NOWRunning After 60 Years Old
Becoming a 'Senior Runner'
There is a long history of people, many would call senior runners, continuing to run or starting to run through their 60s and into their 70s.
- Some have been life-long runners.
- Some have been doing other sports, which as they get older they find they are no longer enjoying, but the simplicity of running fills the exercise gap.
- Others just feel the need, or have been advised for whatever reason that some simple exercise will benefit their long-term physical and mental health.
Should 60-year-olds run?
Of course they should!
As we get older and maybe more reflective, with the realisation that the ageing process is a reality, most people reach a conclusion that continuing or starting some simple exercise like running has many benefits.
Medical and sport scientists agree that entering the realms of being a 'senior runner' shouldn't mean that the ambition to maintain or even improve fitness be curtailed in any way, in most cases, the opposite in fact.
The benefits of running for over-60s
People start running for several reasons: to improve all-round general health and fitness or being slightly overweight and wanting to shed a few pounds are two classic ones. Here in a nutshell are six excellent benefits for seniors:
- Helping to prolong an active life
- Improving all-round general health
- Helping to keep weight under control
- Helping to maintain mobility, suppleness and muscle tone
- Making for a positive mental attitude, with ongoing simple and achievable goals
- Moderate exercise has also been shown to promote better sleep
How to start running at 60?
If you are a total beginner or haven't exercised for several years, it is good to give yourself a simple health check. If you have any underlying medical issues or a nagging injury, we would always suggest you have a chat with your local health centre or physio to ensure that running is not going to make anything worse. Then:
- Get a schedule. Check out a 'Couch to 5K' plan or our Beginner 5k Training Plan. This is a guided process, starting with a mix of short efforts in walking and running, then progressing to more running. The aim is to be able to manage 5k (3.1 miles) in 10-12 weeks. Thousands of people of all ages and abilities complete this process every year.
- Think about terrain. Depending on where you live, using softer ground, like a park or a nearby trail, can be kinder on the muscles and joints compared to harder tarmac paths or pavements.
- Think about your kit. You can start by wearing whatever you have in the house that's comfy, but investing in a properly fitted pair of running shoes is a really good idea. Check out our Natural Gait Analysis »
- Warm up. Especially for beginners it is good to start each run with a little brisk walking to warm up and include a few limbering up and shake yourself out excercises.
- Stretching. Post-run is generally perceived as a better time to do some prolonged stretching. See Running Stretches for Beginners »
- Trust your schedule and stick with it. You could have good weeks and challenging weeks in the beginning. That’s fine, we all do, and you shouldn’t let it put you off. See it as all part of the process.
How fast should a 60-year-old run?
Not very fast to start with. Speed is definitely not the main focus in the beginning. It is much more important just to get into a routine.
- Our Beginner 5k Training Plan involves a mix of very easy walking and running to start with. All of it should be done well within yourself, without straining.
- We all have different levels of natural ability. As fitness progresses and you build a base through slower running, faster running can be introduced as necessary. With time you will intuitively know: yes I could run a little faster. Our 5k Training Plan to Improve Speed offers some simple ideas.
- Some who have been running for many years, still wanting to be semi-competitive, even as they undoubtedly get slower. In this case it is well worth seeking the advice of a local running or jogging club coach, who can advise on an appropriate individual schedule, depending on what goals you have in mind.
Is it ever too late to start running?
No. Age is not a barrier, and should never be seen as a total limiting factor. As long as you follow all sensible advice, set realistic goals and are prepared to be patient, the benefits of running and exercise far outweigh any perceived issues. Any minor aches and pains in your mechanical frame are more than balanced out by maintaining a healthy heart and lungs, while helping to keep weight under control too.
Running after 70 years old and beyond
There is no age limit to running. We each age differently, and some of us have to deal with different issues. To be able to continue running regularly in your seventies and enjoy it, you have to be realistic about your capacity. Your main aim should be to maintain a consistent routine, without getting too tired or getting injured.
Distance running for older runners
“You’re getting too old to do this sort of thing” is often offered as well-meaning advice as we get older. While of course we have to respect age, as long as one has no major underlying health issues, it is certainly possible to keep running long distances. Not everyone will have the time or the motivation to run marathons or ultra marathons but taking even a cursory look at results for local Park Runs, 10ks and Half Marathons shows there are hundreds of runners in their 60s and 70s running these distances regularly, so why shouldn’t you? The age-old coaching principle of ‘too much, too soon’ as a potential recipe for disaster applies to any runner though, whatever their age.
How can an older runner increase speed?
An older runner is certainly capable of increasing their speed. There is some advice on this in our 5k Training Plan to Improve Speed. All beginners, especially older beginners just have to be careful to increase the volume of running slowly and also the pace of any speed sessions carefully.
ADDITIONAL TIPS FOR RUNNERS OVER 60
1. Ease into each run
At 60-plus very few people can just start churning out sub-7 or sub-6 minute miles anymore straight out the door. You're more like a car starting on a cold winter's morning and need a good warm-up to ease the joints and get the blood flowing well. Don't fight it, its all part of the running experience. Just go with it and after a mile or so things ease up.
2. Don’t just run
Simple mobility, stretching and strength exercises should be a part of any exercise routine, whatever your age. Check out any classes in your local Community Centre, gym or Sports Centre. Many run separate classes for over 50s and 60s to make them less intimidating. Also have a look at our video section, for stretching and mobility exercises you can do at home. You could try out some of the Resistance Band Workouts, for example, using the following:
Shop All Home Workout Equipment
3. Don't compare yourself with your former running self
If you have run regularly, it is futile to think you can run the same times as 20 years ago. Yes you may still have the enthusiasm of a 20-year-old, but the body just doesn't agree! Treat each year as a new year. Wipe the slate clean and just set a few realistic goals for the year, happy you are still able to get out there. Those goals could be to just maintain as close to last year's times over 5k or 10k, or to run a certain number of miles each month. Never give up on your hopes, but treat it like a little amusing game, and be prepared to adapt if the body isn't 100% willing.
4. Quality recovery time
Recovery time after exercise is more important with age. Ensure you balance your running with some quality rest, including getting the recommended 6-8 hours of sleep. The mantra of ‘hard day, then easy day’ or even ‘2 easy days’ is wise. All of our GPS watches accurately monitor your heart rate, to make sure you're not over-training. Here are some simple options:
5. It’s okay to walk
Some days, for many reasons, running can just feel like hard work. Just know it's okay to walk little bits or just have a brisk power walk. Running as you get older shouldn’t be torture, but each time you go out should have some purpose.
6. Don’t talk yourself out of a run
However, if you do feel unwell or extremely tired just go for a walk or rest up till tomorrow.
7. Find inspiration
Find out and read about the amazing exploits of other senior runners to help inspire you.
8. Find a running buddy or join a local running group
Some people are fine working out and sticking to a schedule themselves. Many people do find the benefits of running with other people occasionally or the support and camaraderie offered in a group setting.
9. Make sure you have the correct footwear
A pair of good quality running shoes will keep your feet comfortable and make running more enjoyable. It's important not only that you find a good fit, but that the shoes give you the correct level of support for your foot strike. Your gait can change as you get older, so ideally come and visit us in-store for Natural Gait Analysis. If you can't make it in person, we can still offer good advice with our Online Gait Analysis service. Here are some examples of well cushioned road running shoes:
“Hope does not surrender to
Old age.
Hope is always ready
To inspire and energise human beings
Irrespective of age.
– Sri Chinmoy
This general information is not intended to diagnose any medical condition or to replace your healthcare professional. The exercises in the videos are ones we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises or advice, stop and consult your healthcare provider.
How to Start Running
Taking up running for exercise, especially in adulthood, it's good to bear a few things in mind, so your experience can be as safe & enjoyable as possible.
Varicose Veins and Running
What are varicose veins and why do they appear? Can you run with them? Can they be treated? Find out more
When to Take a Break from Running
Find out how and when to take a break from running, what to do during your break, and how to get back to running afterwards – happily and healthily.
Running Flexibility and Strength for Seniors
Maintaining flexibility and strength over 50 improves overall physical performance, improves posture and decreases the risk of injury.
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LindaNovember 14, 2024 at 7:07pm
I am overweight and just turned 60. I am a housekeeper, so do have regular exercise through that. And I do walk my dog regularly. But I just started jogging with my dog on our walks. First couple of days I ran about 150 feet. After 3 weeks, I now jog about 2 miles, but at a very very slow pace, just over 3 miles an hour probably. Also, lots of stops because my dogs likes to check things out. But already I am finding that I prefer jogging to walking. However, if I increase my speed even a bit, I quickly dont enjoy it. So my plan is to keep going at a pace I enjoy, once in a while going a bit faster, and I expect my pace will naturally increase over time, although I dont yet know. But my "goal" would be to have a 4-5 mph speed. I think my push is "as is comfortable" with a bit of a time frame of "by the end of a year" Who knows. 3 weeks ago I hadn't planned on 2 miles. But I think I was more in shape than I thought because of my regular activities. If 300 feet was what I could jog now after 3 weeks, I would be happy with that. ReplyAnnNovember 15, 2024 at 10:07am
Hi Linda,
Many thanks for your comment. That's an inspiring journey – great job on starting and sticking with it! Your approach of jogging at an easy, enjoyable pace and gradually increasing speed is perfect, especially for long-term progress and avoiding injury.
Consistency Over Speed: Keep focusing on consistency rather than speed for now, as this builds endurance and confidence. The fact you've gone from running 150 feet to 2 miles in 3 weeks is fantastic! You also mentioned the you don't enjoy it as much when you increase your speed – how about incorporating walk-jog intervals? Since you're already comfortable mixing jogging and walking, keep extending the jogging portions little by little. For example; jogging for 30-60 seconds longer every few sessions. This will help build stamina without overexerting.
In addition to this, focus on form – aim for short, quick steps with good posture – this helps to prevent strain, especially for new runners. Try to land softly and avoid over-striding. You're doing an amazing job by prioritising health and enjoyment. Keep it up – you're on the right track!
Warm regards,
ReplyAnn
AlecOctober 27, 2024 at 2:48pm
Is it common at 67,and ran all my life,to have low average hr of 104 when running up hill,and cannot run any faster or raise my hr,and it's like running with divers boots on. ReplyAlecOctober 27, 2024 at 2:45pm
How come myself and several others in our group,have all developed heart attrialfribulation, in our eary 60s ReplyAnnOctober 29, 2024 at 9:31am
Hi Alec,
Many thanks for your comment. I'm sorry to hear you're experiencing that. The feeling and inability to raise your heart rate, especially with (AFib) involved, sounds frustrating. As I'm in no position to give solid advice in this subject, it might be a good idea to reach out to a cardiologist or a sports medicine doctor who can assess how this is impacting your exercise capacity. They can hopefully work with you to develop a safe plan that keeps you active with specific adjustments, medication or even lifestyle recommendations that could help you regain a sense of ease in your running.
Thanks
ReplyAnn
Babsie TshabalalaOctober 3, 2024 at 11:36am
Thank you for the info..... It helped in answering some questions. I'm a 67 year old woman who has done the following Races : 1)2 of 10km races and 2) 2 Half Marathons, yet always finishing 15 minutes or 10 minutes before CUT E OFF time. I intend running COMRADES MARATHON in SA in 2026 I intend doing ReplyAnnOctober 29, 2024 at 9:16am
Hi Babsie,
That's fantastic! Training for your first marathon is an exciting challenge, and given that you already have experience with 10k and half marathons, you have a solid foundation to build on. Since you have some time before the Marathon, perhaps work on your weekly milage. Maybe try the 10% rule, increasing bit by bit each week, start incorporating a mix of longer, slower runs to build endurance and short, quicker ones to boost speed. (But of course listen to your body, take the time to rest between each session). You've got plenty of time, take it steady, safety is key. It's never too late to tackle new goals, enjoy the journey, and remember that every step of training is a win in itself! Best of luck!
Thanks
ReplyAnn
christihanSeptember 15, 2024 at 4:33pm
Doesn't running put strain on joints - especially in old age, especially when you're overweight? How do you weigh things up? ReplyAnnOctober 3, 2024 at 11:41am
Hi Christihan,
Thanks for your comment. While running can strain joints, its benefits can outweigh the risks if done thoughtfully and progressively, and if you have appropriate running shoes.
Including strength training and low-impact exercises such as walking, yoga, pilates, cycling can be helpful to supplement your running. These exercises tend to be gentler on joints and muscles. It's a matter of balancing risks and benefits based on an individualised approach.
The key is to assess your current joint health, fitness level and weight. Perhaps consider doing low-impact activities and gradually working up to running. This may be safer, ensuring you have proper form while enjoying the cardiovascular and weight-management benefits of running.
If you're curious to know more, we have a selection of articles on Strength & Cross Training for Runners. You could also check out our Natural Gait Analysis service for personalised advice on shoes.
All the best,
ReplyAnn
MarianneSeptember 2, 2024 at 4:58pm
Age is mind over matter. Defy it! ReplyPete PetersAugust 28, 2024 at 9:01pm
I am 72 and was a runner in my 20’s but plan to start running again ReplySamar Kumar DasJune 2, 2024 at 3:23pm
Intend to start run again at the age of 70 instead of walking 5 kms in the morning. ReplyAnnJune 4, 2024 at 10:44am
Hi Samar
Many thanks for your comment. I would suggest if you're feeling up for it and have been given the green light by your doctor then why not! Keep the pace steady, listen to your body and slow down if you need to. Have you got up-to-date running shoes? Perhaps visit our store for a proper shoe fitting. Further info and appointment bookings are here: Natural Gait analysis.
Thanks
ReplyAnn
LisaMay 30, 2024 at 6:58pm
At 60 I am hinking about running for the first time since I was in sixth grade. Honestly a little afraid of injuring myself, but for some reason I want to do it. You have some good guidelines that I will take into consideration. Right now I'm just thinking about it... ReplyNoelJuly 17, 2024 at 9:14pm
Do it. I started running at 58 and I run 6 miles two nights a week. I am 65 now. And really happy I took it up. Slowing down a bit now speed wise but I'm more concerned about the distance I run than the speed. Still managing 6 miles two nights a week. Good luck ReplyPatApril 22, 2024 at 5:28pm
I am turning 60 in a week. I just did a hilly 27k trail run (April) at a 13-min. pace after beginning training last November. When I started training, I was only at 10 miles/week and worked up to about 25 miles/week before tapering- so still kind of new to consistent mileage/week. I feel like I could still back-slide into inconsistency- but don’t want to because I love running. Here’s my question- I’d like to focus on running a “faster” 10k on somewhat difficult trails in July (I’ve done this event 3 times previously over the years) but don’t want to lose my ability to run longer distances. Conflicting goals? Also- crazy to consider a 50k in October? Could I focus on speed for July 10k event AND still prepare for distance of 50k in October? Also I like to do barre classes on non-running days. Well, sometimes even on running days. And I walk, yoga, and mountain bike. Too much? Thank you! ReplyAnnMay 2, 2024 at 11:34am
Hi Pat,
Many thanks for your comment, hope you had a lovely time celebrating your birthday! Keeping consistent is the key here and you're doing a very good job with your weekly milage. I'm by no means a medical expert, so including any new workout plans to your regular plan has to be taken into consideration for your overall health. Take a look at our article on The Benefits of Fartlek Training, as I think it might help in the direction that you're going for a faster and effective running experience.
All the best,
ReplyAnn
TimApril 16, 2024 at 7:51pm
I will turn 60 in a few weeks. I was a college baseball player and have remained fairly fit. But I was never a “runner” until 18 months ago. Really enjoying it. But I did learn the hard way to listen to my body. Last fall I got the phrase “6 at 60” in my head. I wanted to run a sub 6 minute mile at 60. I could run it at around 6:40. Started pushing like I was 18 again and ended up with 8 weeks of physical therapy. Can anyone say “stupid?” Now I run every other day and do 12 to 15 miles per week. It’s working so much better on my body. I still run hard 1 day per week (intervals, etc) but I’m being more respectful of my age. I’ve found there’s no shame in that. I did my first 5k event a few weeks ago and had a blast. It was so much fun running with others compared to all my days of logging miles alone. ReplyAnnApril 19, 2024 at 2:00pm
Hi Tim,
Many thanks for sharing your experience with running and congrats on your first 5K event. It sounds like you're enjoying lacing up your running shoes each time you're heading out on a run too. Listening and adjusting to your body is vital in order to stay in harmony with it. Just the shift in taking a day's rest in between runs, plus a good diet and plenty of rest means you're refueling yourself for that all important exercise routine to your week – you've got nothing to be ashamed of. You've got a reason and passion for running and we love to hear that! Take care of yourself, and keep up the great work. Just a suggestion, but applying some cross training into your workouts could also be useful to maintain muscular balance and strength. Here's a guide we've put together for your interest: Cross Training for Runners. Of course always seek professional advice before incorporating anything you're unsure about.
ReplyTimApril 19, 2024 at 4:42pm
Hi Ann, Thanks for the nudge to do some cross training. I can definitely use that. ReplyBillMarch 17, 2024 at 11:27pm
I'm 64, overweight and have never really done much running - 12 year old road shoes look pristine! I'm starting, tomorrow, on a sort of C-2-5k, but with added strength and mobility training included. My ambition is to run a half marathon within the next year. I'm not sure if that is going to be realistic, but I do need to have an aim in my head! The article was really helpful and inspiring, thank you. ReplyAnnMarch 19, 2024 at 5:32pm
Hi Bill,
Don't give up! keep your spirits high, believe that you can achieve this. It is going to be challenging and you'll be very surprised to know how incredible and capable your body is. Check out some useful articles here:
5K & 10K Training Advice
Training Advice for Beginners
Marathon Training Advice
Healthy Eating for Runners
Thanks
ReplyAnn
PaulApril 19, 2024 at 2:55pm
HI Bill, I took up running at 63, did my first 10k at 64 and six months later did my first half marathon. It's certainly achievable. Things tend to happen in their own time so don't be hard on yourself if you don't feel ready for your half marathon within a year. There are a lot of variables to think about and they generally come through trial and error. Things like correct nutrition, hydration and rest take time to get right for your body. My biggest sin was over training so make sure you get plenty of rest. In short, you're going to knock this into the park, so enjoy the journey; the feeling of achievement when you reach each milestone is awesome. All the best and good luck,Paul. ReplyManmohan lambaMarch 8, 2024 at 11:02am
I m 58 years old. I have done 21.1 km Merathon twice and now wish to join full Merathon this years. Please suggest valuable tips ReplyAnnMarch 19, 2024 at 5:26pm
Hi Manmohan,
Many thanks for your positive message, we want to wish you the best of luck on your marathon journey this year. I will share with you some blog posts aimed at marathon training that you might find useful!
Beginners' Marathon Training Advice
Marathon Training Schedule
10 Tips for the Week of a Marathon
How to Taper for a Marathon
All the best,
ReplyAnn
DaveMarch 3, 2024 at 2:00am
Turning 67 this month, going to dust off my running shoes and try to become a serious runner again.In my mid 20s I ran 100 miles a week.In the next 35 years ,I would run a bit and stop.My last effort was at age 57 a few 5ks ,and then nothing .In last 2 years Ive lost a 100 pounds ,and Im ready to start again,wish me luck! ReplyAnnMarch 7, 2024 at 5:20pm
Good luck Dave! We are wishing you all the best, enjoy your runs and being out in nature! ReplyJayFebruary 15, 2024 at 9:08pm
Shucks, I'm 88.5 years old. Still run. Get in about 20-25 miles a week, mostly local trails and treadmill. Used to be pretty competitive, but now slow jogging. "Start slow and taper off," as Walt Stack taught us. Great way to meditate and enjoy life. All you young folks keep on keepin' on. It enriches life. ReplyAnnFebruary 21, 2024 at 6:07pm
Hi Jay
That's fantastic to hear you're still getting out and moving! Couldn't agree more, we truly need to spend more time outside, slow and steady. Walt Stack – running icon!
ReplyMicaela YnostrosaJanuary 17, 2024 at 4:11am
I am 65 and had some set backs but I will download couch2 potato or the other one listed. This site was inspirational. Please help me in any way you can. I’m a female veteran with PTSD. Thanks to anyone who responds and Inlofe in OakCliff Texas Dallas Texas. Micaela ReplyAnnFebruary 21, 2024 at 6:09pm
Hi Micaela,
You're on your way, keep at it and go at your own pace, however it makes you comfortable – and importantly, enjoy it.
ReplyNancy ParkerDecember 11, 2023 at 7:08pm
i want to thank you for that inspiration. I am running my 20th half marathon in May,,wish me luck ReplyAnnDecember 14, 2023 at 2:49pm
Hi Nancy, Many thanks for your comment. Good luck to you on your 20th half marathon, what an incredible number. You're an inspiration to all of us at Run and Become. Happy running! All the best, Ann ReplyDAVID M CREEOctober 23, 2023 at 11:09pm
I am looking for a club that does sprints through to 1 mile not longer distances. Can you recommend such a club in South West London. I am 69 but fit for my age, playing tennis, light running, skiing etc. Many thanks ReplyNandanti MartaskovaOctober 24, 2023 at 10:32am
Hi David,
Thank you for your comment. Being so active in your age is very inspiring. Thank you so much for sharing with us. We are very lucky in London to have so many running clubs – pretty much in every big park. The question is which one is the closest to you? Please see the list of London's running clubs here. Hope this helps.
Good luck with your running
ReplyNandanti
HelenSeptember 27, 2023 at 4:37am
I slowly starting to walk/ run now after a long time running in my earlier years. My age is soon to be 68 in two days time. I am living the dream after heart/blood clot issues. Thank goodness my new pup keeps me honest. Believe in yourself, we were born to run is my motive. ReplyNandanti MartaskovaSeptember 27, 2023 at 11:19am
Hi Helen,
Thank you so much for sharing your experience. Well done for your regular run/walking. I like your motive: 'Believe in yourself, we were born to run'. All the best.
Kind Regards
ReplyNandanti
Jim Filippello Sr.August 7, 2023 at 12:56pm
I am 66 yeas young and have always been active both in weightlifting and some short distance running/jogging. I definitely have more of a thicker weightlifters body type than the long lean body type I see in most runners. Unlike weightlifting, running has always been a challenge to me, but I am undeterred. About a year ago I decided I was on too many medications for triglycerides, and cholesterol, and then finally blood pressure. I decided it was time to get back on the track. I started out slowly using a combination of my cellphone, smart watch and ear buds to monitor my heart rate every half mile. I let my heat rate determine my speed, staying within training parameters. Over the last twelve months I’ve gone from running three miles a couple times a week to running six to eight miles every other day. I always run alone and lose myself in my runs, allowing my mind to relax and even wander listening to various types of music.I don’t care to compete, but do log in my weight, blood pressure, distance and time of each run. I was able to part ways with all the medications—doctor approved, and have lost about forty pounds. I’ve also gotten on a much more healthy plant based diet. I look forward to my runs and hope to be running well into my seventies and beyond. My runs are now what I look forward to most and I plan other life activities around getting in my track time. I’ve learned that consistency is much more important to me than speed. ReplyMichael EppingJuly 5, 2023 at 1:44am
I have been running a 5K about six mornings a week (sometimes five). I am 60 years old. Is that too much? ReplyShankara SmithJuly 5, 2023 at 3:07pm
Hi Michael, It's great to hear that you're focussing on your fitness in the mornings. Capacity is individual, so what is perfect for one person can be too much / not enough for another. Generally speaking, if the 5K runs have a positive effect on your mental state and your body recovers with nothing more than the occasional niggle then you're hitting a nice balance. Whereas our speed can start decreasing even in our 20s, our aerobic endurance levels tend not to decline until our mid 60s. Studies indicate that the more we maintain exercise as we age, the less we physically decline. Age has an effect on flexibility, so it becomes more and more important to warm up before you run (or use the first 10 mins running at a very easy pace) and stretch after. We always recommend that you listen to your body. It's good to give it a challenge, give it a goal, but it's equally important to respect how your body responds each day, adjusting your training when it's clear you need more recovery time.
Hope that helps and Happy Running!
ReplyShankara
SusanNovember 30, 2022 at 5:23pm
I am 60 years old I took up doing parkrun last October I really enjoy them I have done a 10k marathon & a 5k run I enjoy the fresh air as l don't cycle anymore as the roads have gone to bad since lockdown so glad I have found a new sport which I do enjoy ReplyNandanti MartaskovaNovember 30, 2022 at 5:52pm
Hi Susan,
Thank you for your comment. Congratulations on your 10k marathon & 5k run. I am happy to hear that you're enjoying your running.
All the best
ReplyNandanti
Mandy SummersOctober 5, 2022 at 6:49pm
I power walked the last London marathon on Sunday in 5 hrs 51. I am 67 and 10 months old. Is this good for my age . ReplyNandanti MartaskovaOctober 7, 2022 at 4:00pm
Hi Mandy,
Congratulations on completing your marathon by power walking. That is amazing! Thank you for sharing. I would suggest to listen to your body and follow your inspiration.
Kind regards
ReplyNandanti
MarilynSeptember 18, 2022 at 2:57pm
I’m 62. Yikes! I have always been athletic, swimmer, strength training, yoga…now I want to run. Love trail running! Thinking I might want to tackle a 1/2 marathon early next year. I have done 5k, 10k’s, The 1/2 marathon just seems like the next goal. I run/ walk right now 20-25 miles a week. It’s more a way for me to decompress after a stressful work day. Am I dreaming? Can I actually do this? Friends ask me why torture myself? It has become a lifestyle. Just wondering if there is something out there to help me with my goal? Is it achievable for a first time runner at 62? ReplyNandanti MartaskovaSeptember 20, 2022 at 5:40pm
Hi Marilyn, Thank you for your comment. I know a runner who is 67 and she finished a 100km race this year. Everything is possible! In her case the discipline in every day running helped her to finish this ultra race. You know your body the best and you can always approach a professional trainer for more advice if needed. We are happy to help if you need a pair of running shoes ;-). Good luck with everything.
Kind Regards, Nandanti
ReplyChristopherSeptember 15, 2022 at 12:58pm
I just turned 62 on August 29th , I'm still running 50 + Mike's per week @ 7 min miles and last year I ran our local half marathon and ran a 1.26.13 , so age is just a number , if you feel young , you'll stay young ...run safe everyone ReplyAndre Pio CataniaAugust 28, 2022 at 3:33pm
Excellent advice for a 63 old plus seasoned long distance jogger rather than runner now ..... well done ReplyMartinAugust 20, 2022 at 12:25pm
Excellent thank you, running for a few years, at 59 years old, run 25 to 35 km per week, best 5 km, 27:29, 80 percent of the time it's slow and easy, once a week I push myself, question should an older man also do weight training to keep / gain muscle mass. I am a lean 6 foot male. My body loves running my mind hates it, until after the run. ReplyGoskaAugust 23, 2022 at 2:34pm
Hi Martin, Congratulations on your 5km PB! Of course, weight training is appropiate for all age groups. However, there are some training adaptions for 'special populations' like children, older adults, pregnancy or some illnesses like Osteoporosis or Diabetes. Therefore, if you're taking your training seriously, I'd suggest to contact a good Personal Trainer that's qualified to work with older adults and can create the best training plan for you and also, monitor and adjust the intensity throughout the sessions. Good luck with your training! ReplyMichaelMay 23, 2022 at 1:08pm
Great article! Long ago I was taken in by the Beatles tune . . . "When I'm Sixty Four" . . . and as I got closer to turning 64 - it happened this year - I started to create a list of things I wanted to do as part of my when I'm sixty four project. One of these was to power walk a 1/2 and full marathon. I was a runner earlier in my life but after a couple of knee surgeries became a candidate instead for a knee replacement. Prepping for that surgery in 2019 I started to get serious about building up leg strength to hopefully counter the impact of this surgery and in the process found that my knee pain was starting to diminish. After my surgeon mentioned that things like running, skiing, etc would be off the table with this replacement I started to rethink my position and as my knee pain was now mostly gone I started to walk and walk. I decided to postpone the surgery and instead focused on learning how to become a more effective power walker. I did my 1/2 marathon at an average of 7 minutes 12 seconds a kilometer. . . . and actually passed a few runners in the process. I would like to try and achieve same for my marathon but to be honest if I can do it in 5 hrs that would be likely pretty great. Anyhow, thanks for the info in your article . . . 5 months to go until race day so lots to prep for! ReplyNandantiMay 23, 2022 at 5:52pm
Hi Michael,
Thank you so much for sharing your experiences and congratulations on your 1/2 marathon PB! That is so amazing despite all your past issues with your knee. I am so happy to hear about your new goal to power walk the full marathon. Very inspiring! All the best with your new achievement.
Kind Regards
ReplyNandanti
Andrew WFebruary 9, 2024 at 2:52pm
Thanks for this post Michael! I ran 2 marathons before my hip replacement and hadn't run in 2 years but I missed it so much I started running again contrary to doctor orders. But if I could do sub 8 minute KMs doing power walking like you I would - any advice or links would be much appreciated! ReplyAndrew Grahamme-MorrisDecember 22, 2021 at 3:48pm
Im 73 and run/walk for 75 mins each day. I enjoy it and always need a nap in the afternoon. When the day comes that I cant run anymore though...it'll be time for me to cash in my chips I think! ReplyAdrian Tarit StottDecember 23, 2021 at 7:52am
Hi Grahamme,
Thanks for your comment. Sounds like you have a great daily routine, and the afternoon power-nap is a perfect little recovery space too! Recovery time is so important as anyone gets older. Long may it continue. We know runners exercising well into their eighties. Some of them find as time goes on, they do less on some days than others or even take the odd easy day or rest day, as that still enables them to keep doing what they love and enjoy regularly.
Good luck
ReplyAdrian
Adrian Tarit StottDecember 1, 2021 at 7:53am
Hi Debby,
What can we say. You are living proof that "Age is not a barrier". As long as you factor in adequate recovery – which is important at any age, but especially as we get older – many things are possible. Regarding taking on longer events, all is possible. You seem to be comfortable and confident over the half-marathon distance. If you haven't already, just build up to trying a couple of longer training outings over say 25-30k (15-18 miles). You can do it by time if that is easier. You may find the extra distance challenging at first, but as long as you don't have any serious new issues with niggles or extreme fatigue etc, and recovery is fairly similar to previous long efforts, it would suggest your body can indeed deal with the extra workload required for a marathon or 50k. Remember too you may need to drink a little more on longer runs! Also there is nothing wrong, as we get older, with walking for a few minutes during our training! There is a theme amongst coaches that at any age, you find your best distance, and you find your favourite surface. Basically, for several reasons, some runners adapt easier to increased workload, some don't. Not to say anyone can't adapt in time, but running as we get older is all about enjoyment and consistency, and not getting injured! In essence, although like many of us you seem to have the natural enthusiasm of a 21-year-old, just listen your body, continue talking to other runners whose experience you value, and above all, enjoy the journey.
Adrian
ReplyDebbyNovember 30, 2021 at 4:47am
Thank you for this article! Lately, I've been feeling like I have "imposter syndrome" (I'm too "old" to be running) and decided to search for runners over age 60. So happy to have found this article! To others who have commented and for what it's worth, since picking up running again (after about a 30-year break), I have since completed 10 half-marathons (trail, with elevation gain; one at 6,000 ft) in the last three years. I never ran longer than a 10K when I was younger. I can't believe I'm doing this and I also can't believe how great I feel. I'm considering a full marathon (trail) next year, and my daughter has been dropping hints to consider a 50K (what!!) in my future. At least she believes in me, sometimes more than I do. I'm a 67-year-young female ;-) (And I have definitely found strength training to be very important.) ReplyDeanOctober 28, 2021 at 1:34am
Hello: I actually came across this article while searching for a subject slightly different than this. I was looking for running shoes that would be the best for 60+ runners (I just turned 60 within the last year). Maybe you could give me a few suggestions. And yes, this article was interesting, too, particularly the "Additional Tips..." section. Thank you, Dean ReplyNandanti MartaskovaOctober 29, 2021 at 3:23pm
Hi Dean, I am happy to hear that you like our article about running after 60. It is difficult for me to advise you on the right type of running shoes without seeing your feet and your gait. In our stores we make sure that our customers get the right type of shoes by checking their gait and offering Natural Gait Analysis. It is also important that you try different shoes on (with the right level of support) and compare them to find the most comfortable pair. For those who can't come to a store we offer Online Gait Analysis. Please let me know if you have any questions or if there is anything I can do for you. Thank you, Kind Regards Nandanti
ReplyDorothySeptember 7, 2021 at 12:48am
Great article ReplyCrusty FrogJune 25, 2021 at 10:23pm
I am a 62-year old male with a 27-year intensive military (and UKSF) background who has run since a boy. I’ve competed in numerous cross-country races and two-day ultras over the years, including one of 70-miles last weekend.I’m very interested in a new and projected event for 2025 that would cover the length and breadth of the UK for a total of circa 1,000 miles or 35-miles a day for consecutive 30-days.
Although my mental age by then would still be around 15, my body age would be 67. Would it be physiologically wise to even consider taking part in such an arduous challenge ? Reply
Adrian Tarit StottJune 24, 2021 at 11:18am
Hi Parviz
Thanks for your note. There are definitely races and events that 60-year-olds can run. I have no idea of your running history but when Park Runs restart again soon, they are very welcoming of runners of all ages and standards. They always have many 60- and 70-year-olds taking part, both competitively and just for fun.
ReplyAlso there is a British Masters Athletic Association which caters for runners from 40 years up to 100 years, in many disciplines: road, track and trail.
Hope that is helpful
Adrian
ParvizJune 21, 2021 at 5:37am
Is there a running race for men 60 and older? ReplyMark SongiJune 1, 2021 at 1:28pm
Hi AdrianA very helpful article, and it is helpful to hear others comments. At 61 and doing the local 5K in 30 mins I can see I've got some catching up to do,
You are right, although I'm doing 5 runs a week now I should build in a strength session too.
Thank you. Reply
KathyMay 3, 2021 at 3:27am
Trying to recapture talents I haven’t engaged in at least 7 years. Completed LA marathon and San Diego half marathon in the 1980s for joy of running. Pandemic has been very hard on me—major weight gain and little exercise. My good weight is 150. I am 5’10” female medium gram with no health issues now at 205, never been their in my life. The highest weight I attained before pandemic was 190. I did weigh 160 two years ago: ReplyJadeMay 1, 2021 at 10:05am
Is running bad for the knees, and backaches?Thank you. Reply
John BillsApril 15, 2021 at 5:23pm
I'm 71 and do find I have to listen to my body and performance is more variable. But can bring nice surprises. Nearly 2 years ago I unexpectedly produced a 19.46 5k! My usual park run was about 22 at that time. I've been struggling to get back after covid and pneumonia but can sometimes manage 24 mins. Running has presented lots of challenges but the rewards have been huge. ReplyAdrian Tarit StottApril 16, 2021 at 11:36am
John,
Thanks for your comment. You're an inspiration! Most people if still moving at 70 are happy to plod. You, however, even after a serious illness are still full of enthusiasm, and I sense a competitive nature just below the surface too, keeping the mind focussed.
You are right, as we get older each run is different, and we may have a plan but some days the body is just shall we say, less cooperative! Although times are a bonus, it sounds like you should enjoy the happiness of still being able to run regularly.
You will have seen studies and heard stories like Olympian Race walker Tom Bosworth that returning after Covid, even for a fit young person, is a slow process. If you are in a regular routine again, stick to it, and just feel which days are the good days when you're inspired to push it out a little.
Magic can happen and maybe little by little over the coming months, you will get closer to that 20 min barrier again... Never give up!
ReplyKumar KshatriApril 11, 2021 at 12:48pm
I am close to 60 from Nepal, and I love to run and 2016 I had surgery for varicose veins now I am ok and I am planning to run or excercise can you tell me how many minutes or hour should I have to run ? I wanna keep myself fit.Thankyou
Regards
Kumar kshatri Reply
Adrian Tarit StottApril 16, 2021 at 11:49am
Hi Kumar,
Thanks for your note. Coming back from injury or surgery, either major or minor, always requires a good plan, so you build up gradually but don't over-do it.
We have had many customers over the years of all standards who have successfully returned to running after varicose vein surgery. Some feel a little discomfort in the first few weeks but the more you run, the more circulation improves, and so it goes on.
I have no idea what level your running was at prior to the treatment. I would suggest trying to follow a basic schedule to start, such as one of our 5k ones. It may feel very easy (if not too easy) to start with, but stick with it, as it is designed to build up slowly and avoid setbacks.
Once you get back to running 3-5k regularly and totally enjoying it, you can then start to build up to other challenges. If there are running groups where you live that will welcome you and understand you are on the comeback trail, that can also be very helpful as a source of support.
Good luck with the comeback,
ReplyAdrian
EileenApril 6, 2021 at 7:27pm
Hi I am 75 been running for 36 yrs everything from cross country, trail , track, road, all distances up to Marathon, now since 70 it’s getting so much harder my enthusiasm is still there but the body has other ideas !!! ????How many times a week should I run to be able to do the odd 10k race & should I now still do speed work, I am fit, do cycling & do a lot of off road walking , been so lucky to have had such a lovely active life. ReplyAdrian Tarit StottApril 7, 2021 at 4:09pm
Eileen,
Thanks for your comment, Great to see you still have the enthusiasm, which is your secret weapon, but can be a plus and a minus as we get older. As I allude to in my additional tips in my post, the reality is that some days the body just feels better than others, and also allowing recovery time is key!
You should be able to still churn out a comfortable 10k on 3 or 4 runs a week. However I know some runners who do other exercise like cycling or rowing machine on 2 days and running on 2 days to keep the cardiovascular work up while reducing the impact. These runners are still able to run regular park runs and 10ks when they are happening.
So I would try ad think of "how many days should I excercise?" rather tham "how many days should I run?" Or have gym/home exercise sessions, as doing some easy resistance work once a week has been shown to be beneficial any age over 60 to keep the muscle tone good, as there is a natural loss of muscle tone with age. Running alone it seems will not maintain this and keeping muscles strong should means you can still cope with speed work. A coach I know tends to advise older runners not to focus on speed and time but to have at least one session if not every week then every 2 weeks where you are just a "little out of your comfort zone", without overdoing it. This can be a continuous 3-5k effort, or a classic pyramid session of warm up...1 min hard 1 min easy...2 min hard 2 min easy...3 min hard, 3 main easy... then back down again etc or just 5/6 2-minute efforts with 2 min rest in between.
The main thing is you still need to enjoy it, and for it not to feel like a slog! That is all down to allowing time to recover from the previous run. Also although you may set yourself a schedule, be prepared to be flexible and take an extra rest day if feeling tired.
Hope that helps, but feel free to ask back again.
Adrian
ReplyMorten Stig AndersenMarch 14, 2021 at 5:26pm
Hi. I am from Denmark. I am 62 years young, and I would like to know how often can I run intervals/ hill training etc???I am in good shape, running 4 times a week, 40-50 K. Personal records
M: 2:58:35 ---
½: 1:24:16 --- now 1:51:17
10K: 37:36 --- now 51:58
5 K: 17:55 --- now 24:58
Br Morten Reply
Adrian Tarit StottMarch 15, 2021 at 3:53pm
Hi Morten,
Great to see you are keeping yourself fit. Your current times are really respectable, but as I say in the article, past 60, just being able to continue having fun is great and everything else like impressive times are indeed an extra bonus.
As regards the great question on intervals and hill training, that is such an individual area, especially as we get older. You will be experienced enough now to be able to "listen to your body". Past 60, it is not what we can do, but more of "How well do I recover?". It just takes longer now than when we were in our 30s and 40s and should be respected.
I am 66 and currently do at least one session a week – either short intervals, hills or a good 5k + effort. I am happy with that and it enables me to keep the continuity we all crave. If I feel good and 2/3 days later my legs are fine I may do a second session a week, but not always. Sometimes my legs still feel a little sluggish so I am happy to just run easy.
I still lead a fairly busy life, involved in many projects so that works for me. I find other friends my age experiment and mix things up a bit, but all of them will be prepared to have an extra rest day between the harder days to ensure continuity, and reduce the risk of a minor niggle etc.
Hope that helps but fee free to ask back any more questions. Just as important, I aim to do one simple strength session a week, working on glutes and key leg muscles like calves. hamstrings and quads, as there is a lot of evidence natural strength decreases with age and you have to work to maintain this. A strong body will generally run faster too.
ReplyTopsyMarch 13, 2021 at 7:37pm
What a helpful article !Just turned 60 .. always been fit .. ish but started running about 9 months ago and love it ! Got a place in the London Marathon and working my way up to that distance . Over half way now .
So great to know of ‘ older ‘ runners .. embracing this super simple sport ! The more the better . ????
Reply
Adrian Tarit StottMarch 15, 2021 at 4:03pm
Hi Topsy,
Thanks for responding and good to hear you are enjoying your new-found running adventures. Age is not a barrier at all. As long as you are prepared to listen to your body, and learn to value recovery time as part of the schedule you will be fine. Marathon training is all about being able to recover as well, so you can balance the increased mileage and effort by then assimilating the training, before getting out there again.
Keep learning and listening, and if you haven't already, check out local running groups in your area, as lockdown eases and we are able to meet up in groups again. Chatting with some wise heads who have made "all the mistakes before", as in any sport, is worth hours of internet searches, useful as they are too. Having company on some longer runs helps the time and the miles go by too.
Take care
ReplyAdrian
Annie E Dehaney-StevenFebruary 3, 2021 at 4:59pm
I am on week 5 of the NHS C25K programme for the 3rd time. (A 3 month bout of sciatica a few years ago, and the first lock down stopped me running before). I'm 60, fit but not sporty and carrying a couple of stone of extra weight, but I am definitely more confident than I was at 57, and running better at this stage in the programme than I did before. I like having Michael Johnson telling me what to do and how utterly brilliant I am! (Well, I know that's what he means), and I feel fitter each time. I don't want to be fast - I was a 100, 200, 400, 800m and cross country runner at school and had no joy at all from the shorter distances - but I would like to manage a half marathon eventually. I dread the end of the programme. I thought I might go back to week 1 but run slowly for the walking sections and faster for the runs. Does this seem like a workable plan? ReplyAdrian Tarit StottFebruary 4, 2021 at 7:30am
Hi Annie,
Good to see you're well motivated to keep yourself active. Age is never a barrier except in your mind!
What you are suggesting sounds sensible, however you can also look at our 5k improver's schedule and our 10km beginner's and improver's schedules as a next step. The key is just having the initial goal, which you have, and then working towards it steadily and realistically. When you feel you are handling 10km fine, we have a simple half-marathon beginner's schedule too.
Taking on board you obviously like Michael Johnson's general encouragement, there is a national network of recreational running groups with qualified coaches. Difficult linking up physically in lockdown but depending where you live, do a web search for Run Together Groups (England), Jog Scotland or Run Wales to find a group near you. Unlike Athletic Clubs, they are all-encompassing and encouraging, whatever your age or standard, and the encouragement and camaraderie of a group environment has helped thousands of people like you stay the course and make the next step etc.
Good luck
ReplyAdrian
Chris LowJanuary 30, 2021 at 1:52pm
I have done the Couch to 5K progamme a year ago and now still use that last audio to do a run every other day.I can do 30 minutes still but when I check my Fitbit it is just about 2 miles (3K?).
What is the best way to improve my pace?
Is there a perfect time of day to start my run?
What shpuld I eat before I run.
I am 72 years old
Thanks
Chris Reply
Adrian Tarit StottFebruary 4, 2021 at 7:51am
Hi Chris,
Thanks for your comment. Good you're still getting out there. As we get older, yes, it is frustrating that we seem to move so slowly! However, as long as there are no major underlying heath issues, a few tricks can be used. We have a post for anyone wanting to improve their 5km times: 5K Training Plan to Improve Speed
Allied to that there is a huge amount of evidence now that as we get older especially after 60, our muscle mass decreases along with our flexibility. Strength and flexibility are at the heart of improving in any sport what ever age we are. We can do some simple exercises to help reverse this natural decline. Check out our Strength & Cross Training section for suggestions. It is all relative to one's age obviously, but a weekly or twice-weekly session of any supplemental exercises – yoga, pilates, general fitness – has helped many people get stronger and then be able to move a little faster. It won't happen overnight or after one session but done regularly will show benefits over few weeks.
All coaches and fitness instructors agree that although running is many people's prime focus, to improve you have to realise, that “There is more to running than just running”.
Good luck
ReplyAdrian
Keith traillJanuary 7, 2021 at 10:41am
I am a 66 year old male 67 in August started running at 63 years old neverdid any sports at school was not good enough could not kick run or throw i managed todo a 5k parkrun in 23-48 and my 10k 49 -56 but stuggle to get these times now last week i did i 5k in 25-26 and a 10k in 57-04 is that still good times for my age ReplyAdrian Tarit StottJanuary 7, 2021 at 1:25pm
Hi Keith,We love hearing stories like this. Very life affirming, Well done. You are obviously getting the balance right between hard work ,fun and rest that is a requisite of running as you get older.
You are proving to yourself and hopefully inspiring others you come into contact with that Age is not a barrier. Even if we cannot make constant progress ,we can still just get some miles in and be happy with what we do ,
Many more miles and years to come I am sure.Thanks for taking the time to read the piece
Adrian Reply