KOFUZI - How to get faster later in life

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KOFUZI - How to get faster later in life

Рет қаралды 27,002

Күн бұрын

Has Kofuzi run his fastest race? This interview explores how ‪@kofuzi‬ has gotten faster over the years, from the first marathon to his PR at the Tokyo marathon. And it also explores his current fitness, possible future PRs and whether or not he will still go for Age-Group when the fastest race is behind him.
DISCLSURE: Kofuzi did not ask to be on my channel. No one is making me interview him. He did cheer me on/record me running at mile 26 of the Houston Marathon. for which I am grateful. I've been a member of the ‪@KofuziRunClub‬ since before that channel was even created. I first met Kofuzi back at a shakeout run for the 2022 Chicago Marathon. I am a big supporter and am hugely bias.
We also talked about running shoes but in the spirit of keeping people's attention in 2024, I am splitting the conversation into two topics and therefore, two separate videos (coming soon).
I do create content exclusively for members on the channel as well as do early release videos. If you are interested or want to support you can do so here:
/ @midliferunner
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@kofuzi Ай бұрын

thanks for the chat!

@rameshvijayaraghavan2899 29 күн бұрын

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

@christiankurek7209 25 күн бұрын

@@rameshvijayaraghavan2899 I think they are referring to plyometrics

@Tommie_Runz 24 күн бұрын

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

@SantaCruzRunner Ай бұрын

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

@Feanaro5503 Ай бұрын

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 Ай бұрын

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

@ianwarner1429 Ай бұрын

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 26 күн бұрын

👀 love to see it 💪🏼 just getting started

@tomrichardson5433 Ай бұрын

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 Ай бұрын

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

@therapygrind Ай бұрын

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 Ай бұрын

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

@cgazlan Ай бұрын

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 Ай бұрын

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 24 күн бұрын

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.

@LukeTalbot3 Ай бұрын

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

@MidLifeRunner Ай бұрын

🙏🏼

@crayontom9687 Ай бұрын

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 Ай бұрын

That tracks. Thanks for sharing.

@ericperramond3463 Ай бұрын

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 Ай бұрын

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

@agapologia Ай бұрын

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 Ай бұрын

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

@jeffhusman 28 күн бұрын

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!

@Oleg_Kol Ай бұрын

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

@MidLifeRunner Ай бұрын

🙏🏼

@ejquezad Ай бұрын

Ah, Kofuzi, who doesn't like Kofuzi?

@ronaldoforbes6979 Ай бұрын

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 Ай бұрын

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

@scoobydoo9579 17 күн бұрын

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.

@quackshot2018 27 күн бұрын

Awesome chat with Kofuzi. Loving it.

@hornedfrog04 Ай бұрын

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

@MidLifeRunner Ай бұрын

🙏🏼

@ryangeorge3982 Ай бұрын

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

@levandmarthapolyakin-aaron2183 Ай бұрын

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 Ай бұрын

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?

@levandmarthapolyakin-aaron2183 Ай бұрын

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 🤞🏻

@LuisBecerra79 Ай бұрын

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

@MidLifeRunner Ай бұрын

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.

@jnorthingtonjr Ай бұрын

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

@therapygrind Ай бұрын

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 Ай бұрын

Love it! I feel those temps 💪🏼

@rustyfrederick Ай бұрын

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 Ай бұрын

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!

@josenaveo588 Ай бұрын

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

@MidLifeRunner Ай бұрын

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

@josenaveo588 Ай бұрын

@@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.

@joshuaxruns Ай бұрын

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

@MidLifeRunner Ай бұрын

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

@bekahgoodgame3458 Ай бұрын

This is such a great conversation.

@MidLifeRunner Ай бұрын

🙏🏼

@minocapossela9768 Ай бұрын

wonderful interview!

@cortneywebb1677 25 күн бұрын

Loved the intro of Kofuzi LOL

@ElmerLin Ай бұрын

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 Ай бұрын

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.

@path2running 29 күн бұрын

44 here. Loving this collab ❤❤

@JohnBirtchetSharpe Ай бұрын

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

@justoutlaw6423 Ай бұрын

Great stuff. Thanks.

@Marathon5151 Ай бұрын

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 Ай бұрын

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

@suttonfarms2343 16 күн бұрын

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

@thetimwinter Ай бұрын

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 Ай бұрын

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 !

@paultimothyL 28 күн бұрын

More!!! 👍👍👍

@MidLifeRunner 26 күн бұрын

🫡

@FoxBox72 24 күн бұрын

I started running at 47. Currently 52 and still improving my marathon pace so far - although that might be because I started late from zero base.

@MidLifeRunner 24 күн бұрын

@@FoxBox72 yes, I have heard you get 10-12 years of improvement, assuming you’re consistent and progressing load, even if you start later in life. I started over 4 years ago and I have been improving since I started. I believe I just made another leap in fitness though it’s hard to tell in the summer heat and humidity. Hopefully it is reflected in a cool fall race :) best to you on your running journey!

@marcuslockhart4610 Ай бұрын

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 Ай бұрын

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

@theswerunner Ай бұрын

Tack!

@MidLifeRunner Ай бұрын

🙏🏼

@damisu8 Ай бұрын

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 Ай бұрын

🤯

@MedicineRunner Ай бұрын

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

@MidLifeRunner Ай бұрын

Only compliments on this channel, stud

@pmcfearson9453 27 күн бұрын

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

@hahaheslop 24 күн бұрын

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 24 күн бұрын

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

@MidLifeRunner 24 күн бұрын

@@hahaheslop let’s gooooooo!

@hahaheslop 24 күн бұрын

@@MidLifeRunner thanks!

@Txcowboy80 23 күн бұрын

Kofuzi is the man. Sub + 1

@MidLifeRunner 19 күн бұрын

🙏🏼

@theswerunner Ай бұрын

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

@MidLifeRunner Ай бұрын

Much appreciated, Mike! No double sub necessary 😂

@pedrolamothe23 Ай бұрын

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

@MarioJosifovskiDev 24 күн бұрын

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

@anthonyskumpija236 29 күн бұрын

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 29 күн бұрын

💪🏼 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 😂

@kengifford3714 Ай бұрын

🔥🔥🔥

@fabio_andrade Ай бұрын

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

@ricHCarboCarbea Ай бұрын

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

@MidLifeRunner Ай бұрын

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

@griffitts7 Ай бұрын

Was it a garmin or a coros microwave?

@pauljennings2425 Ай бұрын

😂

@nicholas5396 Ай бұрын

@@pauljennings2425😂😂

@timjacobsen3141 28 күн бұрын

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 26 күн бұрын

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

@danian1271 22 күн бұрын

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 19 күн бұрын

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

@raogopinathmohan7957 9 күн бұрын

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 8 күн бұрын

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

@benjamin.kelley Ай бұрын

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.

@nicholas5396 Ай бұрын

Yo, what's goin on!

@HowlingFantods Ай бұрын

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 Ай бұрын

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 🤣

@JohnWylie-nu5jf 21 күн бұрын

I feel like the running community needs to find a way to eliminate the phrase “that’s fast” when talking about someone’s race pace… “that’s fast, for you” might be more appropriate. 🤷🏻‍♂️ even “that’s fast for you and most other people who run that distance” but we all know people that would scoff at the thought of a mere 2:55 marathon and likewise others that would say 3:59:59 in the Mara is rapid…

@Mario-vv9jl Ай бұрын

Couch to marathon to 6 years break hahaha nice

@claremccabe3958 29 күн бұрын

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

@MidLifeRunner 29 күн бұрын

🙌🏼 goals.

@HowlingFantods Ай бұрын

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

@WesdenzelTV Ай бұрын

San Antonio! We gotta connect man

@MidLifeRunner Ай бұрын

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 Ай бұрын

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 Ай бұрын

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

@lean2281 Ай бұрын

@@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 Ай бұрын

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 Ай бұрын

@@gidgiddoni9919 what was your running before this ?

@gidgiddoni9919 Ай бұрын

@@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.