My VO2 max is 57. I am 66 years old and I have been training every day for many years. It seems impossible to me to keep the same VO2max til 93 of age !!

Athletes don't live long lives

Think these guys have it wrong about muscle mass loss over 50. I reckon the muscle mass loss myth is really just cover for other health problems that many have accumulated through bad life choices.

Am still learning a lot, am a marathon runner

Okay am enjoying this beautiful

No offence, but only about 0.00000001% of runners are going to do these elaborate stretches.

They're fast because they use epo, testosterone and winstrol. Nothing else

Brilliant advice. I started running at 47, after a 25 year break, in June 2014. My calves were 29cm around. I measured them recently, and they are now both 27.5cm. 10 years, 8cm. I am a little ashamed that I do not do enough strength training, but my trainer has started me on a good program to get me racing fit by 60.

Ave RHR on my Garmin is normally between 40-44 (56yo male triathlete). The lowest I've seen on my watch is 33. It's totally genetic as I had a RHR in the low 50's when I was 12kg heavier and completely sedentary.

Well, motivation for strength training isn't easy in the long run. So, I try to commit myself to at least daily squats, because they seem to improve a ton of everyday activities (stairs, sitting up and down, walking, running). I am looking forward to the first longer sessions to see some results, because I was ill the last few weeks and recovering. Having a cold isn't compatible with running, but with a few squats each day it can be.

What muscles are the most important to target for runners?

The real reason elite athletes are fast is because of their genes. The reason I personally can run a 10km in 32:54 after only 1 year of training is because I have genetically a relatively high VO2max and a suitable metabolism, NOT because I train especially smart or hard in comparison with a friend of mine who has the same BMI but runs after the same amount of time and training a 39:34 (same training quality, quantity and consistency) It‘s pure rubish to sell marginal gain stuff as the main key to an elite level performance. All the basics (lots of volume, intensity distribution of HIT/LIT 90/10 to 80/20) and enough recovery for consistency will enable to discover 98-99% of your potential. There is nothing more to talk about, sorry KZfaqrs. Period.

It’s a definite indicator of better health if it trends lower of time.

what are the exercises you recommend?

I am 68 and stopped running consecutive days several years ago. I am a better and faster runner in 5K through half marathon now than I ever have been in 50 years of running.

I hear a lot of “can’t”, don’t, frailty. I’m close to running a 1:30 half marathon at age 52, and there are countless men and women my age who are faster who don’t pay much attention to can’t. As you age, recovery is a bit longer, warmups before speed sessions are longer, but dude, we ain’t dead yet.

I missed a month of running due to a strength training injury, so I keep mine light and follow the Lydiard/Canova notion of specific leg strength through hills.

I get a lot of minor injuries from running at 60 years old, and a few that keep me off the road for a few weeks. But when I can't run for a long time, I get different kind of pains. I prefer the pain of activity!

Training for a marothon. So I get running slow for easy runs, am I running slow for long runs too?

This is an extremely important information (video) I am 70 years old and have been training, running and competing over 60 years (grade school, high school, college, open divisions, masters divisions and now senior division) My event is the 3000 meters steeplechase (now ranked # 3 in the United States and # 15 in the world in my age group) One things that I have always done is weightlifting (at least twice a week and sometimes even more) and it has helped me in my training and performance. I am a believer of strength training. Another thing that has a positive effect in your performance is to incorporate plyometrics work. Plyometrics work is not only a must for sprinters but also for middle and distance runners. And lastly another type of running that will help and maintain your running is running in hilly cross-country courses; the change of "speed gears" (due to the course) and leg power will improve your performance as well. Thank you for the video, good information for all type athletes.

I worked at a place like that.

10 percent loss per decade, or 10 percentpoint ? Does it drop from 50 to 45 (is 10% decrease) or from 50 to 40 ? (Just example data)

My resting HR at age 50 according to Garmin is between 42-52 depending on the day. 3 decades of running. I get accused of being bradycardic by medical staff quite often. I have to tell them I'm athletic bradycardia.

Thank you folks for posting these videos! I had always heard I should do strength Training, but I did not appreciate the benefits and importance to my long term health. I just turned 40, but these videos have definitely pressed home the importance of strength training now to have a better, healthier life. Thank you!

I have a coach, we program 3x full body (varied exercises) per week. Squats, deadlifts, split squats, bench press, pull ups, tib raises, calf raises, leg curls, shoulder lifts etc etc. At 50 on the ego lift (bench) I workout with 195lbs per rep unless deloading.

Thank you for asking the interviewee to clarify the difference between "over doing exercise" and "under recovering"

I'm in my early 50s. Your videos have finally compelled me to pull my head out of the sand and hit the gym. With only a few sessions in I'm finding a huge difference in my hips and lower back. My back is less sore and my hips aren't as tight. Thank you for your great content and for being such good motivators.

This is super depressing information, because I experience the effect every morning 💪

they take steroids. case closed

Proteins are goods for recovery and muscles protection but too much and it can be very dangerous.. If you are a runner you do not need 200 grams of proteins.. elite african runners actualy do not eat much proteins at all. just tons of carbs.. and they are super fast...

Great presentation. I'm guilty of going out hard all the time so lesson learnt!!

how much endurance base miles per week if your training for the 1.5 mile run?

Does a short sleep at night accompanied with a short day time nap help for a recovery?

Last night 40 and now breakfast 60. 58 old male and training for half marathon now. And also low blood pressure but I have coronary disease. Don't worry I still test run Cooper twice a year. It is 2800m. Heart is okay. Must eat statins...

Weight training will assure you of joint damage. Running is Aerobics and mental attitude.

Wrist heart rate depend on where your veines pass. Chest strap, get your heart beat by electrical pule. Ther’s no comparaison. You can have a closer results with a armband, but the chest strap is always win.

Absolutely fabulous video,quite informative & inciteful. 1 big point to always take into consideration is that each person is an experiment of one. Some adapt well ,others not. A key component to figuring out what to do & not to do is keep both a meticulous training diary for comparative analysis & also a food journal. I'm a professional classical concert level pianist. I always tell my students to pay attention to details when things go right for future replication. As Marty Liquori said in his Guide to the Elite runner: " know thyself ,& stay within thyself"very true indeed.

I'm 67 and my V02 Max is 37 while riding my bike between 11 mph to 15 mph

Can you find your max heart rate by cycling instead of running? If so, what's the formula, please?

This is a good catchin frase

Low 40s. Doesn't mean anything, it was also low 40s when I was obese and unfit.

My 10k pb, 32:51, 15k pb, 50:30, HM pb, 1:13:03, and marathon pb, 2:43:51, are all from 1986 (except marathon, from 1984) are so far out of my reach that, at 65, I can't imagine even being within 25% these days. Perhaps you should clarify what you mean by a pb.

Contradictions all the time and such a condescending delivery. Typical of most online coaches I am afraid.

Theres a fake reason?

First comment!

Is there a chart incorporating both time and distance ny age?

67 year old male with 55 vo2max and 50 RHR.

As simple as this sounds, most of us cannot or will not do what is outlined here. Yet, doing all or any variation of these concepts will greatly enhance your physical fitness and running through life \ time.

Pretty good techniques for these exercises coming from a non-weight lifter person... Plus this will help your running across many aspects.

58 on average through the night. Sitting during day mid 60's