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I typically run 50 laps around my local track. It's mind numbingly boring, but easier on my body. Music makes it more enjoyable. I ran a half marathon yesterday without music. It was OK, but I missed my music.

Thanks for the video, Ralph. I, too, like to run without music sometimes. I like to do portions of my long runs without music as a form of mental training, as well as a reward. For example, 8 out of 13 miles without music knowing that I will get to listen to my favorite songs the last 5 miles. This gives me something to look forward to, and it motivates me to reach my destination. I also noticed that I run close to even paces without music because I am more focused and count my steps. I always enjoy your videos. Keep them coming, and happy running.

No thanks, my mind keeps playing the same song over and over and over lol

I have not run with ear buds for a few years now. I find running therapy, it's thinking and listening to nature. However, when I did run I had the over the ear things, so I think I'm another old guy in alignment.

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I don't know .... listening to 60's music ( Peter, Paul & Mary..... Simon & Garfunkel ... etc., so relaxing/meditative, helps me "tune out" the noise of the world.

Traffic is too loud and the music covers the miserable noise pollution.

The 10 days advice seems excellent, I think I am going to try it.

Just done Chris Dorners 30 mins Mobility at Home - Loosen Up! If you search for that. A really good one before a run. She almost has too many videos so you have to watch or try to find ones you like. I would start with her playlist of 30 day mobility challenge to build up. Some are only 10 mins! She really nags, I mean promotes, the importance of mobility😅

Thank you, that all makes perfect sense. In other areas of life, I like the 2/3 rule (from ancient China). When sick or tired, I flip the ratio and use 1/3, saving 2/3 for getting better. Maybe that will work with running?

One’s diet is the major determinant player for illness

Excellent

Thank you so much. I'm 68. I did some sprinting all out after a long run. I got injured. I went to the physio. I learned that I needed to do more strength training. Injuries are part of the journey. Thank you for your helpful advice. God bless you richly.

Good advice. An active recovery rest day can always be mobility and core work, and your legs are still getting a rest. At 70 and 40 years of running I have 'pledged' to do more mobility. So I follow Chris Dorner on RUclips and her follow-along classes make it soooooo much easier. 10 mins to 30 mins, just switch on the screen and do it. I'm doing 5 days a week before running and weights sessions, and it really really helps. Thanks Ralph for making us oldies feel were 'still in the game' 👍🙏

More good tips Ralph. Good video. I'm doing more of number 3 as I get older. I'm 66 now and have been running for 50+ years. I struggle with my strength work just due to finding time as I watch grandkids 4 days a week and I have a long run and an interval day each week. I'm just this week begining a new trial of doing a 15 minute session 3 days a week. Keep up the good work.

I'm 80yo soon and despite prostate cancer I feel well. 5 years ago I ran a 5k in 37 minutes with no formal training and stopped running altogether after that. I now want to beat that time for charity and think I can do it. These tips are great thanks. A training schedule on paper would be ideal if there is one for older seniors.

Consider this Ralph…. Meta analysis of 26 different studies on older adults 65+ (not funded by Big Ag l). (Im 70 and been eating plants for 13* years

Would run 30 secs and walk 30 secs work? Thank you

I'm just catching up on your series Ralph. Great job. It fits in with where I'm at now I'm my training. I've been a RWR advocate and 80/20 advocate for several years now. I primarily do a 2 min/30 sec ratio, which works well for me. I struggle to get my easy runs slow enough but I'm working at it. Great job.

Long Slow Distance with consistency is the way to go.

Matt Fitzgerald wrote a book called "80/20 Running" that really delves into why 80/20 is the best way to go with running. Detailed with workouts at the end. Very good read.

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In the 80s when I started running, we talked about LSD being the secret to success. We weren't a bunch of hippies promoting psychedelics....it stood for Long Slow Distance. Think Arthur Lydiard was behind this idea- but I could have 'disremembered' that.😂

Thank you so much I bought a Fenix 6s And noticed the sweat rate How did your long running monitor go over the months… Did the garmin get better over time?? Or did you continue using your own methods Thank you greatly appreciated your time JamesSwinnerton

Thanks, Ralph, that is excellent information on fueling and hydration. I look forward to the next video. 👍

Just bought one. Does the heart rate function on the actual watch disconnect when using this monitor?

Great review! Thank you!

I love this channel! Thanks for all of the great research and info on protein! 👍

Excellent reminder. I am lying on the sofa after a hard 10km and nodding to everything you say. I had a recovery whey protein drink straight after the race, trying to not feel too fussy and precious among the other local french runners. Come to think of it, they were tucking into ham baguettes as traditional small rural town post- event food. Maybe they know a thing or too - plus siestas are not frowned upon (as in the UK) but parr of the culture here. Vive la siesta😂 keep the videos coming Ralph❤

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So true, we've been underestimating how much protein us older runners needfully years.. Every day, after a run or gym I have porridge made with water and a tablespoon dried milk, with a banana, whey protein trickled over made to syrup consistency, tablespoon home made peanut butter (I.e no sugar and lo salt), ground flax seeds and topped off with a plain lo fat yoghurt. I adore this late post -exercise breakfast. But your video made me check, and I realised I should have 2 scoops of whey protein not one....duh! Which then makes 30gms protein. Oh and I have about 20 almonds, which comes to an extra 5 gms. No idea how much protein the other ingredients add, I just know it's yummy😂. But you have reminded me how important protein is - and its quite tricky using normal food alone, to get enough. Thanks for the video.👍

No not excellent advice… whole food plant based eating is the way to go Actually building muscle does not require protein nor does it require more protein, weight training builds muscle - you create muscle tissue by exercising Quote from Doctor Brooke Goldner, she cured herself of lupus and has helped many people eat a whole food plant based diet get off meat, dairy ,oil, sugars, and reduce salt I’m 64yo & drink green smoothies all the way. I hv so much energy. Never been stronger, healthier. No counting calories, no worries about enough protein… whole food plant based baby that’s the truth, that’s the way. Google it. Doctors don’t get proper nutrition education , research yourself. Check out Dr Brooke Goldner Goodbye Lupus and Dr Michael Greger at Nutrition Facts

Excellent advice as usual Ralph. I’m a certified running coach and nutritionist. You nailed it! TY as always.✌️

Hi Ralph! I am enjoying this series. The video couldn't have come at a better time for me. I am in my "taper' week this week for a duathlon this Saturday. Your tip regarding protein is spot on! Are you still training for a trail race? (I think that is what you said you were doing)

Thank you for a great video! I like the idea of not only physically, but also mentally decompressing after a harder run. We run for stress relief but also need to de-stress after a run. 😅

I love the tip about taking a little protein before bed. I have an insane schedule, so my eating, and definitely my protein intake, isn't ideal. I'll start this immediately!

After each run I take a day of. So normally I run three times a week. Thank you for this video. God bless you richly.

Thanks for this review. Need to get a running vest and maybe get some sports gels. Here in NZ if you are going hiking in the backcountry you can use a PLB (personal locator beacon) which does not allow communication but is an SOS locator device. No subscription needed.

Great message. So many athletes (especially young ones) have the attitude that you need to be going beast mode 24/7 to get max results. As I've gotten older, I've learned how important recovery is, and I no longer feel shame for taking time off to rest when needed.

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Eat and sleep more and run less to run faster.

It has been a long journey for me to accept this. But it has really hit home for me in the last few years. I was diagnosed last year on my 67th birthday with the autoimmune disease ankylosing spondylitis that erodes my spine and then overcompensates for that in the healing process by fusing the vertebrae and SI joints. It also causes enthesitis in my knees and achilles insertions causing painful inflammation that mimics injuries. Now that I know and am on two scary immune suppressing medications, I am still experiencing pain but at generally lower levels and have not had a severe flare in 9 months. But whether it is backcountry skiing--my main passion in life--or running, which is a close second, I have had to recognize how much more time I need to recover from everything I do than I have been used to taking for all of my life. Before my diagnosis I was having a brutally hard time doing ski trips with several consecutive days of touring, climbing up to 5000 feet a day and skiing deep powder all over Hokkaido where I live. Now, I understand and this past season I never did back to back days. I hope I can get strong enough to get back to that because I still have lots of visitors, high level very accomplished skiers, who come to ski tour with me. After the snow melts I start running. Cycling kills my spine but I can enjoy swimming in the sea. This year I started out running two days a week in April. As I improved, I started adding a third day some weeks. And recently, after five months of good training, I started to test the waters of 3-4 days a week. That brought me to a screeching halt the last several days with extreme fatigue and inflammation in my knees and spine. I have never been a great sleeper because of the chronic pain I have lived with for decades. But I am much better than I was let's say ten to twenty years ago. I can get between 6 and 7 hours more often than not. And I really can tell the next day or several days when I do not get more than 6 hours. My rheumatologist says the only reason my spine has not already fused is my active lifestyle and he strongly encourages me to keep at it. I am pretty certain my father had this disease too, though the diagnosis was extremely uncommon in his day. I've always been super motivated to stay fit and climb hard, ski at the highest levels, and run moderate to high mileage. The skiing ability is still there but my zone 2 running has slowed to barely walking speed. However, I can still sprint 100s and 200s on the track decently fast. The volume is way down and the recovery has had to increase a lot. Today was my fourth consecutive day of rest and while the hottest weather of the year seems to be breaking, I will not run again tomorrow. My goal is not to lose too much fitness between now and December and I realize I need to take more recovery time at certain ties to be able to continue to train right through. Last year at this time my achilles was so bad I needed a wheelchair to get through Haneda Airport. I'm much better now and on the right path with my reduced volume and increased recovery time. Thank you for this great video. I'm subscribed and will continue following your excellent contributions. ⛷

Looking at the comments I see you did it in 13 hours or so. I did a 44.5km walking on a trail only a few months ago in a bit under 10.5 hours, so your time does seem slow!; however guess the slippery mud would slow you down a lot.

Man, I can only run 5k at the moment, but am gonna do a 55k day in the next few weeks - walking only! Will be a long road to jogging 50k! (But am 70 next year).

Hi, that’s all nice and everything until you have to work 2+ jobs and then you know everything goes through and try to all. Everybody needs to try to remember to try to rest anyways.

I appreciate the concrete tips on how many days to rest after a long or hard run. It’s rare for me to get sore after a longer run (my long runs aren’t that long though), but I might get sore after harder intervals which will naturally make me want to rest. The really tough thing for me is the soreness after strength training. That might last three days and it’s a struggle to deal with if I’m supposed to be doing it regularly and also keep a good running schedule.

I always include at least one recovery day each week. It used to be a set day, but I’ve learned that the best measure of when to take a recovery day is when my body tells me to recover.

I wonder if the fact that the test subjects being "heel strikers" plays a big factor in the study. Would be interesting if they do another study with the same methodology looking at forefoot or midfoot strikers.

I used to do 1 minute running against 30 seconds of walking but righ now since I am starting back over again after major set backs I think I will try out your 1:1 ratio with 15 seconds running and walking and we go from there. I have already scheduled two 5ks, one in november and one in december 2024 and a 10k for the end of february 2025, we will see :)

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