While I admire James, and the many runners here who achieve remarkable results and are rightfully proud to talk about it, I think anybody running, biking or whatever they do at a later age and at whatever pace they do it, can give themselves a pat on the back. Health is not about how fast you do it. Some are blessed, some can train like machines. But doing it, is a win.

I just started running this year at age 61. In my younger days (35 years ago) I was heavy into competitive cycling. Well, after demands from family and career mounted up I drifted away from most sports/physical activity. I'm now proud to say that I have begun a consistent health and exercise training program now which includes much running. I am training for and planning to run some local 5K and 10K runs in the spring of 2023. it's never too late to start!!

I’m 65 and run 22 minute 5km park runs. At the other end of the scale I run ultras - recently did 100 miles in just over 24 hours. It’s all about mindset and commitment, not age.

I am 65 next month and have been running 7 days/week for most of this year - averaging about 110km per week. I do a tempo workout on Tuesday, a track workout on Thursday, and a long run on Saturday. What has helped me is REALLY SLOWING down my recovery runs Mon/Wed/Fri AND I get a huge amount of sleep! I also do strength training at least 4 times/week (twice with weights) . Just finished a marathon where I ran 3:14 so seems to be working.

59 in October, Average 60km/week 5 runs and just got my PB sub 3h14m marathon. Very happy with that thank you. Yes, strength once or twice a week at home.

Thanks James. Exactly what I do at 59. I average 300km a week on the bike and run every third day which seems to be the sweet spot for not getting injured. So far this year I have managed a sub 20, 5k and a sub 40, 10k. I have ridden at least 100km per week for the past seven years and find this gives me a great aerobic base without getting injured. 7 to 8 hours sleep per night and no hormone therapies. Thanks for thinking of us oldies. 😊🚴‍♂️🏃‍♂️🇦🇺👍

My fastest 5k a year ago was 38 minutes, since losing a stone and a half and doing intermittent fasting I’m now down to 24:30, oh and I’m 65…

I'm now 66. Retired and running again after several years without doing so due to working constraints. I'm having some gymn training and running four times per week, for about 50 km/week, three sessions of easy run and one of intervals and I'm feeling (and getting) better every single day.

I am also in the 50 and older club - I'm going to be 59 in a few months. I'd had to add more yoga and stretching over the years than I did when I was in my 20's, but it is quite satisfying to still be so flexible and strong at my age while others are lining up for joint replacements or taking more medication. I sleep more now, too - I am very rarely up after 9, which seemed like it was still too early to be in bed when I was younger. It has all definitely been paying off.

Loving all the comments, great work people ! I’m 56, started running two years ago, done loads of half’s now training for my first full marathon next month. Would not have dreamt it was possible before I got sober. It’s such a joy, feel very lucky, running has given me so much it’s unreal Keep on keeping on good people !

I've been running since my mid 20s and I'm now 68. I ran all my PBs at 5K, 10K, Half Marathon and Marathon at the age of 41 😊

Tommy Hughes trains like a 1970s runner. He runs about 100 miles a week. During the week, he'll run 7 miles in the AM, goes to work 8 hours, then runs 9 miles in the PM. Long run is about 16 miles, and he'll push the pace on the long run if he's feeling good. Anyone who can handle that kind of training in their 60s is going to be very successful in their division.

63 years old and training for my first 10K. I remind myself that I need to listen to my body and know when to say when! I started with yoga 2+ years ago and it increased my strength and flexibility, and practically eliminated any neck stiffness/soreness and nighttime leg/calf/toe cramps are behind me! Yoga is amazing. I follow the Budd Coates breathing and training and have recently added James' 12 minute strength training before cooling down after a run. Like others have said, just keep moving!

Started running at 63 when i was told i had c o p d started with park run the a couple of 10s the did 2 half marathons 4 weeks apart. The running community is the most positive and supportive bunch of people you could meet i find now at 70 the biggest challenge is motivation but would still like to do a marathon

Summed up very well James, I am 65, have concentrated on strength training for some years now, and I am still running consistently.

I am a recovering high hamstring injury runner. I added in strength training and I am amazed how well my body responds. I attribute that to years of fitness and tons of foam rolling. Thank you for your videos James Dunne they have helped immensely.

Thanks for the wise content and wisdom keeping us running through time 🤞, keep up the great content 😊

I'll be 60 next year. I've found I need a bit more recovery time than I used to. So now I have a 2 days on, 1 day rest/recovery, and a 2 week on, 1 week rest/recovery schedule. I also, when I'm able, try to splt up my workouts into one 1 hour effort (usually in the morning) and one 1/2 hour effort (usually in the evening). Additionally I have replaced some runs with swimming and cycling (I am looking at possibly doing Triathlons). Since adopting this training schedule my workouts have been of much higher quality and I've seen some incredible gains. I can't stress enough how inportant rest/recovery is as you get older.

Strength training generally requires more than just body weight exercises. Your body needs to be overloaded so that it is forced to grow/retain muscle in reaction to that overloading. This generally requires using weights, preferably heavier weights for moderate repetitions of 5-10. Also, once a week is unlikely to be sufficient. Most programs require at least 2 days a week and preferably 3 days a week, even if you just focus on the primary lifts. Intensive sprint training can be a form of overloading the muscle but achieving a high enough level of intensity is key. There are a lot of studies available that show limiting your exercise to running (or similar long, steady forms of exercise) will not stop the decline in performance. If your younger self had not yet achieved your physical potential then you can continue to improve as you age (lose weight, improve VO2 Max, etc.) but at some point your improved physical self will meet the impacts of age related performance decline. A program of intelligent running, weight lifting (strength training), sufficient recovery and proper diet can allow you to continue to improve and train well past 60+.

I was 65/66 and ran 2 marathons (Rotterdam/Amsterdam) in 4:40 and 4:30.

Tommy Hughes is a local legend and amazing to watch. He has what looks like a slow painful gait, but somehow is still incredibly fast doing it.

I used to run. really enjoyed it, running along the Willamette river at lunch time for 3 to 7 miles a day. But all that pounding takes its toll. Now I workout with weights, walk on a treadmill at a fast pace for 30 minutes and swim. 4-5 days a week. I am 72.

Great advice, I'm 49 and have now dropped one of my running days to do strength/ mobility instead and make sure I have one day of complete rest per week. I'm far more consistent that I have been in a long time due to the changes and in fact feel much stronger on the runs for it.

well said sir. this is all put in one place- and the best advice on youtube

Nicely put together piece there James,thanks 👍

I always watch your vids, James. They're so helpful. I'm not sure if you have a video about what to do when you encounter pain during/after running (what to do with pulsating headache, etc.). I hope you can make one. Thank you and more power! 😊

The big problem for me as a nearly 60yo moderately-enthusiastic very amateur runner has always been Achilles injuries, however I seem to have fixed this in the last 18 months or so by learning to run heel-to-toe rather than on the balls of my feet.

66, hoping to complete the Ben Nevis Ultra at my second attempt this year. I don’t normally have rest days as such, just do short very slow recovery runs. My mantra is lots of long and slow, some faster short bursts mixed in. Walk as soon as you feel a niggle, in fact walk a short way every, say 10 minutes. Ideally don’t run on the road, just gives repetitive strain injuries.

Glad I watched it great stuff 👍

love this so helpful. Over 60 still running!

Great advice James, good video. The 10 day to 2 week cycle is a key idea, rate it! I remember reading a study about the biggest loss of power/stride length occurring around the calf complex.

Can’t underestimate the value of quality nutrition as well. We hurt ourselves so often but what we put into our mouths. High nutrient density will allow us to recover well and decrease unnecessary inflammation throughout the body

Hi James. How would you space out legs workout in the gym and speed training/long run days

Very helpful info, im 56 running 40 miles per week for many many years .

thanks man.

Love this…ty

James , this vid is just what I needed having recently given up on running due to frequent niggley injuries Can you define easy run and long run for a fairly fit 60+ person. Thanks

Thank you!!

Good advice. I'm 66. I do strength training three days a week and run three days a week. Monday is my recovery day. I'm still doing sub 3:40 marathons. I'm doing Boston in April and hope to do a sub 3:30.

Here's some unsolicited advice from a former frequent Boston qualifier to those wishing to run well their whole lives. 1. Does your biomechanics suck? Get a coach and hear the unfiltered truth... it's essential that you have good form just like an Olympic lifter for example, learning the clean and jerk. Form is essential to safety and performance. 2. Not everyone is cut out for long distance running. Maybe the sweet spot for you are 5k's, not ultra's, and that's fine. Don't treat the marathon with disrespect by making it a "bucket" list item to mark off. It can be brutal on your body and joints. 3. You are only as good a runner as your feet, achilles, calves and knees. Treat them well. Do strength training specifically geared towards improving these areas.

At 56, I really appreciate the advise (the two-week schedule). I've been running most of my life, so now I'm rather addicted to the endorphins. However, I've started biking out 6 miles, then running 3/4 hard, and biking back. Two observations: (1) I need to be outside for the mental health effect; (2) the bike-run-bike usually increases my VO-2 number (47), before it drops a point, again.

Reactivity as we age is a key component of slowing down. It is important to add into your weekly running routine a series of 100M pickups as well as any other exercises such as bounding to increase this reactivity.

I'm 38 and have gone down to 2 days a week. I don't feel any aches or pians now. I'm hoping to increase this again to 3 or 4 and see how we go.

maybe i missed it, but did you mention loss of 'range of motion'? ... you know, elasticity?? i'm 64 and if i dont stretch -touch toes' every day, the ability quickly goes away to the point that if i dont do it for a week, i simply cannot touch my toes, and have to keep working on it till its back. its a daily fight . . . a daily LOSING fight, but i rather go fighting.

I'm 50, I'm from the UK where I would run on roads. Now I live in Kaptagat, Kenya. I now run twice a day 6 days a week at altitude. The main difference is that I now run on softer clay roads. I also get a weekly deep massage and do plenty of stretching.

I am 68 and recently ran 5km in 29mins 36secs. I respect your advice James but I believe it is a psychological situation. 'Age is just a number' My main problem is doing a long warm up before a Parkrun and then waiting to start. I tend to start a run cold and that works for me I also cycle which helps. 👍

I ran 17.04 for a 5k at the age of 50 , now at the age of 56 I can barely break 30 mins 😢

Great advice. I’m in my forties and trying to do more hip flexor stretches and deep squats etc during my day. Like the idea of 2 week training cycle so will try that. Another thing I’d recommend that works for me is buying more shiny new shoes and training gear 👍😁

After 25+ years of running I am now starting to sustain injuries that are frustrating and not responding to sensible solutions. I enjoy and have increased time on my bike, in the pool and in the gym yet my running schedule has ground to a halt.

I thought the old man shuffle was a dance! Continue strength and cardio as you get older. Don't stop!

BALANCE! I appreciate this viseo stressing alternate days for running and strength days. At age 80 I was haphazardly pushing daily attempts at maximum effort cardio all out effort. Leaving no steam left for a same day strength workout. I have begun adding DISTANCE and effort on running days. With alternate "SAFER" Cables overall Body building days emphasis on Legs! Last year at age 79 while shoulder pressing a barbell I lost footing and the bar slamming my spine on concrete floor. I emphasized recovery at home. No drugs, mostly vegetable diet. Now age 80 I have safer high and low bedroom cable and weights set up.

We cannot train to get younger but can train to keep from feeling older. " Fine line between fitness and health " Dr Maffetone . Damaged hearts , hips, knees , feet and back , torn hamstrings and quads and injuries and illness that will come to those who try to train to keep young . Close friend who is a cardio othro rehab RN 30+ yrs . Its better to go slow in training , than not at all . Training for my 10th Ironman age 65 in my 35 season . Health is #1 fitness #2

At age 24 I ran a 10K run in 44 minutes 32 seconds. Now at age 65 it will take me 96 minutes, or at least the last time I clocked my speed which was very recent. I will be running a 10 K race in a week from today and should be happy that I can still run but have to admit that I miss the days of my youth when it seem like I could run for long distances and not get tired.

Father time is humbling for sure. I'm 43 and definitely feel that I'm not quite 20yrs old anymore lol. Everything I do now requires real thought like "Is it wise to run today, I feel a bit achy" and you start to realize you simply can't load up like you used to and nagging injuries can set you back and ruin gains. I dealt with a wicked case of plantar Fascitis last year which last almost 2. I took like 5 months off last winter just to heal up some nagging injuries and I cant seem to put up great mileage anymore because of these soreness in my lower back I get after I'm about 1.5km into my 5 and 8K runs and I find that my back inflames fast after a couple days removed from my sprint sessions.

cross training, cycling 2-3 long rides at 135 bpm as recovery + gym once a week shoud be enough to build the base strenght and endurance

in short: 3-4 times runs per week (approx. half an hour) plus 1x strength training

Running, unlike any other sport, makes you feel strong, lively, and healthy.

I ran for over 50 years, 10ks to marathons and only gave up after a hip replacement because running is not advisable if you want the hip to last. Now 74 I do a lot of fast pace walking, hill walking and do mostly strength exercises 3 or 4 times a week in the gym. Also cardio in the gym if the weather is too bad. I find that there are periods where I feel 30 again but some when I feel 74. I listen to my body much more and allow myself to recover if necessary. A lot of it is in the mind but when you have been good ( although not brilliant) you have to accept being good for your age. You can’t compete with what you were. I will keep going until I physically can’t but will only do it by accepting the realistic constraints of age and injuries focusing on what I can still do not on what I can no longer do.

A key thing in injury prevention is to listen to your body. Aged 50 now, I ask, 'Will this run give me something, or take something away?' Be honest and realistic. Every 3-4 months I take 7-10 days off, if I feel the need or not. I'm convinced it's kept a multitude of sins away.

Thanks!

James what do you think about hormonal therapies like TRT? I can see guys in 50s on Strava posting amazing pics with jacked bodies and very fast times winning races and age categories. Clearly they are on hormonal therapies not even sure if TRT is legal in pro sport?

i'm in my 50's a glad i did all the long and fast stuff, when i was young, it's nice jsut to enjoy the exercise without the need to prove or push too much, more about health than ego.

I find it interesting when I hear runners say, "when I was in my twenties...." I was in my 20s at one point, and my thirties and tried to run but it just wasn't there there. Suddenly, here I am at 57 and I'm running faster and better than in my youth--what happened?

Good video - I'm 54 now, and am stupidly consistent. 14km per day, hell or high-water with a 20 to 30 k run on Sat or Sunday. One of those weekday runs will be with effort, but the rest Z2 or Z3. But.... My top speed has gone. I use to be able to do efforts at around 3.20 per km, these days If I can get near 3.40 I'm doing VERY well. Also, I can't vary the weekday runs as much. In my 30's I'd be 10km one day, 20 the next, etc. These days that's just getting difficult to maintain week in, week out. But I'm still happy where I'm at. My "fast" days are done, but still love getting out there to run and be 100% alive.

Running is great, especially if you can still run from danger, but running does not do the one thing that your lower body need, strength in the full range of motion. In other words, being able to go ass to grass, even if it is only with body weight. This motion keeps your knees, ankles, and hips stronger and more pliable. But most importantly, hip extension suffers the most as you age, and without hip extension, it becomes harder to even stand erect correctly, let alone walk correctly. If you want the impact of what strong glutes can do, just for walking, do some heavy hip extension exercises, then go for a walk, preferably on a grade in both inclinations. You should actually feel your glutes firing away, as you maintain an upright body position while walking. Myself, I prefer strength training, to overcome sarcopenia, because having the muscle to ensure mobility in the fullest range of motion, with strength is important. But, it is also good to be able to run away from danger, if necessary.

I’m 43 and running for about 13 years now and every year I’ve broken my PB on the 10 km. I started with 45:19 in the first year and broke 40:00 when I was 35. Now I’m at 36:52, but I think I can break into the 35:xx on a good day and after some weeks of consistent high quality training. I will probably get slower at some point, but that point is not there yet!

I can only run once per week due to chronic shin splints I've had all my life. But I am finding I can still improve my 5km and 10km speed over longer training cycles even just running once per week. One week I do a tough intervals session and the next week a long (10km +) aerobic run. I am a triathlete so I supplement with plenty of cycling and swimming and try to do at least one strength session per week (though 2 would be better!). I'm 56 and recently ran a sub 22m 5km. Aiming for sub 20m soon! 😊

I took up running in lockdown - 28th March 2020, at the age of 82, running around a 20yd track in my garden. Within 3 months I felt able to challenge myself to run 10k every day for 10 days - at the end of June. I actually did 110k in the ten days, because I got stronger during the challenge. My secret? Well there's 2, really - firstly I'm a vegan, running on plant based nutrition; secondly, I do a lot of press ups. When I turned 80, to keep myself on track, I challenged myself to do 1 million press ups before my 90th birthday. So at the time, I was doing 1000 every three days. Now I do ultra marathons - 4 so far - and again, I've challenged myself to do 100 ultras before my 100th birthday. #GoVegan for the win!

The very successful runners over 50 in my training group are not reducing there mileage or frequency of quality days. My experience in my 50's (I'll be 60 in November) is that my body continues to adapt well to running most days (13 days every 2 weeks), moderate mileage (64-72 mi/wk), and approximately 5 quality sessions every 2 weeks. Over the last decade, this regime has delivered 1 or 2 marathons annually in the sub/2:50 range, including a 2:47 at 59. Agree about adding strength and activation sessions.

I was born to run. I went for a 30 year period running most every day (I missed a handful of days when on call or international flights) I've run well over 125K miles. I just wanted to point out a runner you show later in the video running on asphalt and heel striking. That a good recipe for plantar fasciitis. Never heel strike.

I'm' 56 years old doing 2x a week 10k run and weight training 3x a week. so in total is 5 days work out and 2 days rest. Am i doing it to much or should i lower to just 4x a day with 3 days recovery day? Sorry for asking .

I came in second after Tommy Hughes at London with a time of 2:50. I had never heard of Tommy Hughes until London. I thought for sure i had the age group win. 😊Tommy Hughes is an outlier and in a league of his own. I typically average about 55-60 miles per week in my training for a marathon. I have been trying to increase my mileage to 100 but it is so hard trying to get 2 runs per day - especially in the Texas heat! In the end, there is a point where i think my body can not go any faster - no matter how many miles i put in my training. I'm not a fast runner but can sustain a faster pace for a longer run/race. I can barely run 1 mile at 5:45 (2:30 marathon), let alone for 26.2 like Tommy.

I am 42 and I have been running for last 1.5 years. I only run 5ks 4-5 times per week. Instead, I also do 1 hour full body Tabatha workout EVERY SINGLE DAY. I also quitted watching smartphones and TVs 30 minute before I go to sleep and I go to bed and sleep sharply at 00:00am no matter what. I also manage my diet with occasional 16:8 intermittent fasting. Result? I have LOTS of muscles in my leg and thigh now and I run with 440/km pace at 7am morning with ZONE 3 heart rate.m: before run, I wake up sharply at 6:00 am and I start Tabatha workout less than in 5 minutes for 1 hour. THEN I start my work at 9am and I am very much invincible. You want to run longer and faster as you get older? Then trust me, you really have to TONS of Reinforcement Exercises instead of running for longer distances. Life is long. Don't try to run far too much; do LOTS of full body muscle exercises instead. Records will follow you eventually. You are NOT competing against anyone except against yourself.

I am 69 and I have been running for over 50 years. I am still running but for the last 10 years I have been doing a mixture of running and training in gym with weights etc. I train every day. When you get older it is very important to have good overall muscle definition. and in particular your abs which you do not get if you are only running.

Im 60 & mountain bike, gravel ride 2 or 3 times per week & weight train 3 times per week & feel incredibly good for my age, no drugs or trt needed

Ive found sprinting like youre being chased by a dog very useful.

Hi, 55 years old, small built, 5'3" about 55 kg. Never exercise or played any sport in the last 35 years. Started walking about 3 to 4km a day since 2018 then increased to about 5km in the last 12 month. I wanted to run so that i can achieved target of 10k steps daily without having to spend 1hour 45minutes walking. A few months back i tried running but only managed to go about 30 meters n my feet hurt. Last 2 weeks managed to run 100 to 150 meters before i felt tired. Now people are saying i should just stay with walking, because running could hurt my joints... not sure if i should consider not to attempt running anymore, any thought is appreciated. I don't have any issues based on my latest full blood test. Thanks.

Is one session of strength training a week better than short daily sessions? I started doing about 15 minutes (four separate exercises, different each day) about a year ago to improve my running, which I think it did. Years back, I did long sessions at the gym and pretty soon it became a drag; really utterly boring; any excuse not to do it. Whereas 15 minutes is the time it takes to brew a good pot of coffee for breakfast; it’s a cinch. I do it both on run days and rest days. I don’t hang about mind, which is what eventually happened with the gym sessions between exercises; I get on with it, get the heart going. Little and often, as they say.

👍💟💖🙋🙌🌹🌹🌹I am some one like all of you! Enjoying running now for more than about 40 yrs!.....Greetings from Colombo Sri Lanka with love for all people of good WILL! Have a blessed life with continuous running!😀😇😄

I'm 57 and going to start running every other day. I do a lot of hill running but not fast just take my time and keep my heart rate up if I get to tired I walk about 50 yards and start running again. or when the heat is high like 85 or hotter and the humidity is high and in northeast Georgia summer time it's like a sauna room u just have to push and eventually your body gets condition for it and when fall arrives your like THANK GOD. I like summer but this year the heat was over 100 degrees in mid June and the heat index up to 105, 107, and for a old man that's slow running time until the heat drops some.. I do push ups and pull ups but I torn my last muscle on the left side a while back and kept doing them like a hard headed old man because I always done strength training and was worried about losing strength if I stop to heal which was stupid, I know, but I stop for a month and done kettlebell swings and now I feel a lot better..

Boy is this truth. I am 63, about a year or so ago I was running every other day, then one day my body said, not today and maybe not tomorrow, what a shock and change, no warnings that I was aware of, just my body said one day, I'm done running.

I'm going to be 65 and can honestly say I was NEVER a fast runner and never wanted to be....could call me a trotter... You know what...that's OK ...I work with a bunch of young guys and they are stuck in the chair and their smart phones on their bottom..I go for 5k walks and not one ever wanted to ...with or without my company... Thanks for the tips....I'll use it for my virtual marathon I signed up for I hope to do in 6 hours...cheers..keep moving joints live it

So many millions really need to hear this, James. As we get older society conspires to forcibly slow us down. We keep on being told by young and older that we need to 'slow down'. In fact, instead of seeing gyms full of 20 somethings trying to impress each other, the gyms should be bursting at the seams with 40, 50,60, 70 , 80, 90+ year olds, because they need it more any anyone and the benefits are without equal. But instead, most slow down intentionally thinking that this is what we should do. It is a lie and we must not listen to it.

Thanks for all your help! I’m 70 and can easily run long runs (10-15 miles) but can’t get my cadence above 140! Why the heck not? Thanks!

It is very hard for me to start after suffering from pulmonary fibrosis, more than I have to work every day to survive today, I am motivated by watching videos but it is hard this month I am turning 65. Any recommendation

Almost 47 years old... still running a 3000m in about 12 minutes... I've been running since 13 years ols... ran 30km at 15.... first marathon at 18.. and ran reguraly 10k in 31 minutes shen i was yonger... I've been running now for 34 years and still loving it 😀🙂

Returning to running at 60 after taking 15 years off. Biggest difference I'm noticing is nutritional needs. What I read says as a runner at 60, you need between 1 to 1.5 grams of protein per kilogram of body weight and day, Then I read bumping up your protein intake by 0.5 grams (g) per kilogram (kg) can help stop your muscle mass from declining as you age. Hence I aim for 200 grams of protein /day, only possible for me via getting 100-130 grams / day via protein shakes. I run a daily 35 min 5K and can feel it if I am low on protein (sluggish).

I took up running in my sixties, just hit 70 and my best VO2Max and some PBs for longest run and fastest 5k. I love lifting heavy but with the gyms closing and being a bit dodgy for Covid I stopped all that and just ran. I seem to get away with it. I think your leg muscles grow just doing the running, especially sprints. My legs have a lot more bulk and definition. Still need to do upper body though. Perhaps it should be mentioned that we women have an age advantage. We age more slowly than men, especially if we do HRT. I am catching up to my toy boy husband’s time now and he is 12 my junior. Consistency is the real lesson I take from 4 years of running. It takes years to build fitness from what was a lowish bar and the more often you run the better. Just do recovery runs and a lot of base. I think complicated plans are a real turn off (and I have done some) as life is enough of a disrupter as it is. I like to bolt on the odd sprint to the end of some base runs at least two runs a week. I loath tempo intervals but my Garmin makes me do them and sometimes the teeth gritting stuff has to be done. But if all you do is go out five days a week with the intention of a short slow jog and then do more if you are having fun you will be 90% of the way there. Keep it simple and don’t take too many weeks off for stuff. Sarcopenia happens not as a gradual thing but during time of very low activity like accidents and illness, like for instance, Covid. Avoiding that stuff will have a huge impact on how you age.

I am 64 years old. Run 6 hours 30 minutes full marathon in Jakarta marathon. I want to be the champion and I am sure I can reach my goal. The biggest chalange for me now is only nutrition since I am jobless so no money to buy good nutrition but still I am sure one day I will become the champion. May god bless me

According to some health professionals the chair is the new smoking. Get up off it and move at least every twenty minutes. I just high step on the spot. Just 10 or 15 it makes a difference!

I’m at a loss. At 67 I have plenty of muscle mass, can work out 2 hours a day at the gym and walk to and from the gym (4 miles total). Sedentary I am not.

In fact, muscle loss with age isn't the big problem, at least not that quickly. Many people simply gain weight as they age. For example, I weighed 60-63kg at 183cm in my 20s. At that time I could run a mountain run (half marathon) in 1:18 without much training. I still smoked from time to time back then. Today I am 40 and I am at 80 kg now. I can do the half marathon (without a hill) in about 1:24. This is fantastic. My body is much stronger than in my 20s. But the 20kg weight slows me down (I'm still slim - nobody would call me even remotely overweight). Of course, this also affects the joints and as you say in your video, the hard loads just hit it much harder when you have to carry around 20kg weight with every step. I have also informed myself. There are studies that show that for every 10kg of body weight lost, you gain about 30sec/km of pace with the same effort. In my case it's even 20kg. That means that since I'm now able to run the halfmarathon with a 4:00min / km pace, I would reach 3:00 / km alone with my weight of 60kg (in a half marathon). This is sub-elite level. And if you consider that not only the pure weight can be calculated, but also the cardiovascular system would be stronger, because fat also has to be supplied with blood, it can be expected that with my current muscle mass and the weight from my 20s - I could even hold almost 2:50/km pace in a half marathon. That's almost world class. So I don't see (at least at my age) the problem in dwindling muscle mass, but I think for many it's simply the increasing body fat percentage.

Thanks for this video.....we're 62 and 69 year old runners (me'n'my hubby) and my biggest "notice" is that a 2 week time off (with an upper respiratory virus) required a step back in distance/frequency to restart for me (62). Thankfully daily farm work is our strength training routine!

Tommy Hughes is a local legend. i see him running nearly every day. legend

Love all the comments on here from us older guys....I'm 71 and firmly believe in resistance training if you don't want to lose muscle mass and strength as you get older.I cycle 12km to the Uni every morning park up the bike and run 10k......then cycle back.....in the evening when it's cooler I do my resistance training and have a cool down run of about 3.5 k.....I get my aerobic exercise from Tennis which I also try to fit in somewhere during the day.I take creatine and whey powder as a supplement.If you are not aware of Andrew Huberman he is a neuroscientist who does some fabulous vlogs on the body and how to get the best out of it...recommended viewing.

How do you know what it think, twxt?

I'm in the "and beyond" category. I prefer to call it the AirBorne Shuffle. 😁😉

I googled "Why do older runners run funny?" and found your video here. I meant "funny" as in stiff, awkward and jerky as I have noticed this in myself and older runners. I was thinking perhaps loss of flexibility is a key here? Range of motion and all that? Can anyone comment and any advice? This is a great video. THANKS!

my granddad used to run 10 km 6 days a week up untill he was 76. In the morning 20 pushups, 20 squats and 20 back stretched. He also drinks 1 shot of olive oil every day

61 yrs old , I run for fun and therapy usually in the forest , not trying for time , 9 miles uns my long day but u do run 5 or 6 days a week lucky so far