The HUGE Problem With Running As You Get Older (And What To Do About It)
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- Опубликовано: 1 авг 2024
- It actually starts in your third decade of life and gets progressively worse as you get older. By the time you hit 50 the loss speeds up dramatically.
Today we're talking about the loss of muscle as we age and how you as a runner can mitigate the devastating effects of sarcopenia.
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What is in this video:
00:00 Introduction
00:30 What happens to runners as we age
01:35 What is sarcopenia?
02:01 How does sarcopenia impact your running?
03:09 Aerobic frailty
04:23 The impact of strength training
05:47 What does it look like practically speaking
07:02 Is there a difference between men and women?
07:44 The solution 
Спорт
75 year-old here. Regular 5K parkruns at c. 30m PB, but training to crack 25m; strength training 3x pw, plus flexibility, mobility and balance work (including head, frog and handstands). Not a natural athlete but stubborn as hell. If you passively accept aging it will get you. I carry on as if 20 - 30 years younger. Recovery takes longer but the body adapts if you don't take no for an answer and manage it carefully. Never felt so rejuvenated! Wrinklies rule!
I strive to be in such good spirits and health as you when I reach your age! Well done.
Wow! This gives me hope. Am 38
I'm with you. Being stubborn as hell, and able to keep going is something that older athletes have going for them.
Good advice. I've been weight training and running for over 40 years. My pb for 5k in the last 2 years is 19.46. I did a 24 endurance race as a team of 5 last year. I enjoy yoga and fitness on a stand up paddle board and can do a headstand on the board. 2 years ago I cycled everyday for 5 weeks in the Alps doing over 30 of the popular mountain passes. I also ski at an expert level. Exercise, yoga and running in particular got me through an extreme slipped disc when I was told I may not walk properly again. It also got me through a blocked heart artery 4 years ago that very nearly finished me. Now I have blood cancer and I am on chemo for the rest of my life. I still run 20 to 40 miles a week and love interval training and can keep up with good runners in their 30s for now at least. Park runs have slowed to 23 minutes! I say all this to confirm the info in the video. I couldn't agree more. I feel lucky to have discovered the joy of running, strength training and balance such a long time ago. If I hadn't I wouldn't be telling my story.😊
You are such an awesome person👍I am just 66 and getting younger by the day💪
Very close to 50. I'm in good enough shape to hang with people in 20s and 30s. I run, strength train, cycle, swim, hike, etc. However, age is not just a number. I dislike hearing people saying "age is just a number". Age is real. Even though I'm as strong and probably just as fast as I've ever been because I train everyday, the body lets you know you are getting old. There's things happening to my body at my age that never happened when I was younger. They are just small things but they show up as you get older. Age is real, take care of your body.
Sounds like u superman the way you talking as fast as in ur 20s ??? Hogwash, still in ur 20s but 50 years old ??? Don't let ur pride get the best of u prideful old man ..!!
My father and the legendary Johnny Kelley both said the same thing to me at separate occasions about running. They used the same words curiously. "Age is just a number." "When I run, I feel 19 again." They were genetically blessed. Both told me how they prepare for a run: Johnny Kelley said "The night before I run I get my coffee maker ready." And my father used to say, "The only prep I do is to make sure to double knot my shoe laces." Both lived into their 90s and ran pretty much until shortly before they died.
I'm 51 years old. I started running at age seven. Since then I haven't stopped running. I love to run. I run a half marathon twice a week. When I don't run, I do weight training and sometimes I ride a bike.
Obviously I don't have the speed when I was 20 or 30. I don't smoke, I don't drink alcohol and soft drinks. I'm careful what I eat. My true age is in my head.
You dont look 51 from your profile pic. What you’re doing is working!
@@indoex Same here 51, I am a distance inline speed skater for many years. Never drank or smoked. I noticed every year though my splits get slightly longer :lol:. I started strength training. I feel much better too!
Great video, I'm 60 and keep watching younger people in there 40-50's keep talking about their pains and keep asking how can you still be running. I wish doctors would sit people down in there 30's and teach them this then make a plan of what to do now so they can be active in their 80's
Had an exchange on another video with a few people saying running ruins your knees. I know people who have had knee replacements who never ran. I’ve been running 50 years and my knees have never bothered me.
@@Nicksonian I have osteoarthritis in my left knee but think I'd got that regardless of my previous running as it's hereditary in family, used to do 60/70 mile weeks but also held down physical job, my pb for half marathon was 1:14 so not too bad. Now, at 60, i run twice a week ,two spin bike sessions and two dumbbell/ abdominal workouts, do lots of stretching and rolling and watch my weight, am140 lbs (5' 7) scheduled to run a cross country in October so should get round, best wishes for your running 🏃
@@glenmorgan4597 If you haven't considered it yet, I highly recommend stem cell PRP injections in both knees. Find an ortho who's really talented at doing it. It won't be covered by insurance, but it's so worth it. They will lipo-suction some fat out of you, draw some blood, spin both and remove the PRP from the blood and the stem cells from the fat, mix it together, and inject that into your knees. They numb you all up, but it's not the most fun thing you'll ever do. Have some strong pain meds available for later in the day, because it's pretty bad when their pain killers wear off. Lay low for 10 days, and let that stuff go to work in your knees. You'll start to feel a difference and a month later, really notice! My inside margins are down to paper thin because I have bowed legs. The ortho told me she couldn't believe I ran at all let alone had just run Rim2River (17mi) at the Grand Canyon 2 weeks prior. Needless to say, my knees are wrecked. I had the injections a the end of June. Took the 2 weeks off, and then went back to training hard for 2 R2R's that were upcoming. One in mid-Aug, and one 2 weeks ago in Oct. My knees felt fine during and after both, and haven't felt this good in a decade. I ran the one in August pretty slow because I was with my daughter, but the one 2 weeks ago was full send because I was solo. PM me if you want more info.
I'm 76 and have been running and lifting since the age of 15. I believe the key to longevity in running is two fold(beyond diet and sleep). First, for me, heavy kettlebell training, and secondly, don't train on pavement!..As to the latter, drop a golf ball on pavement and then on dirt..in the former, that's te force transmitted back into your muscles and joints, and that takes a toll over a lifetime..while I race on pavement, I train exclusively on beaches, trails, or treadmills.
Great advice, I'm 49, I now do two strength/ mobility sessions per week and have found I'm far more robust than I have been for years.
It started out depressing but glad it had a happy ending! I also started late in life. I am 61 and am in better shape than in my 30s and 40s and 50s. Started running a number of years ago but tailed off. Now getting back into it and on a 10K training plan on my watch. Strength training (mostly body weight training) is the best thing I ever added to my exercise regime to deal with arches, pains and muscle weakness while running. Great inspiration as usual. Thanks
Same here Richard! 61 is where it’s at 👍🏼
You've got that right. I'm 65 and in better shape than most 30 year olds. All it takes is discipline.
There is simply no substitute to strength training. Endurance activities are great, but don't be fooled---hit the weights too!
Seriously, KUDOS to you !
Keep it going, life long!
I'm astonished, Richard. You must have very good physiological genes. Good luck to you!
As a post-menopausal sample of n=1, I have weight trained (as in very heavy weight/ almost power lifting levels) consistently though my fifties and have increased muscle mass, bone mass and strength, setting new PRs. So muscle loss is not, IMO, inevitable. I'm definitely a slower runner but I was always slow. I run trail ultramarathons because I like the challenge - one day I might be last woman standing in my age group and win something, lol.
Exactly! You can go on adding not losing muscle well into your sixties/seventies as long as you lift heavy. Right now I weight train (closer to power lifting as well) three times a week and run 25 miles a week. I continue to add lean muscle mass and drop body fat(closing in on 15%) in my mid 40s.
Go girl! In my 50s and I believe age is just a number!! Screw the naysayers
GET IT Michelle!!
This is my plan too! See you on the podium
do that ! As a 64 year old runner I'm usually the only in the category for cross-country events, but not last ! I'm trying to save my joints now so don't do so many long events, replacing running with cycling ... long distance, great fun getting to seeing loads of new places and I get a kick out of getting up hills.
Thats such a powerful statement. "Exercise is a Chronic medication". Well put.
What is really working for me at age 59 is bicycle hill repeats (30-45 minutes) every other day and push ups and bicep curls on the non-bike days. Mild muscle soreness means it's working, constant endorphin release pleasant feeling, much better sleep, ample recovery time, no injuries, burning fat, adding muscle and tone, less joint pain. I don't recommend running as the tendency with improved running fitness is more mileage which becomes too much and not enough intensity or recovery.
I am 65 and can run 24 minutes 5K! I run 5 miles every other day! I don’t do almost no speed work. I am 5’5” , 140 lbs
Some great advice here. I am in my 50's and started to really slow down in my late 40s. I have added some strength training of late and have really dedicated time to speed training. I've also really slowed down my easy days. I want to say it is helping but we'll find out soon enough. Wish I had seen this video 5 - 10 years ago.
Thanks for the advice.
An excellent presentation not just for the content and take home message but for the manner in which it was presented. Keep up the good work Coach Parry team. Definitely one of the more professional running channels.
Very good advice. I am 63 years old and I do Triathlons. I only started getting fit at 57. I was over weight and out of shape. Took me a while but I am now at a point where I feel I can maintain fitness. I also apply Yoga 3 times a week for mobility . Cheers
Almost same as myself. I started at 55 and now 61 👍🏼
💪💪💪💪
Wow!! You guys are great👍
@@jassaljs too kind!
Had you done any physical exercise before in your life ?......
The idea of “aerobic frailty” at a VO2 of 18 really hit home. I recently committed myself to fixing my health, at age 57. When I started tracking in January, and through April, my VO2 was 19.6. In April, I had major surgery to fix a hormonal issue that had dragged me down badly, and started aerobics while recovering. As of mid-August, my VO2 is up to 26.6. My next goal is to get it above 33 (from “below average” to “above average”, according to my Apple Watch).
I turned 50 in May and ran my first 10km road race in 12 years.I was suffering with a back injury for years.When I felt good again I started doing one speed session a week eg 10 × 1km with 1 min recovery and 6×2 km and i ended up coming 1st in the over 50 category in 43:49 so I guess age is just a number as it's also how you feel mentally ❤️
I'm 66 years old and have been running and doing weights my adult life. My weight and waist size is the same as when I was in my 20s. I took up Brazilian jiu-jitsu last year and am loving it for the mental aspect and community. I run 2 miles every day in under 15:40 minutes. I feel very, very lucky for having a durable body that allows me to spare with the young guys at BJJ.
run 2 miles every day where is the recovery period ,??? So u living forever superman ,,,??,
This was the best video on sarcopenia and exercises I've seen so far, thank you.
I found this incredibly interesting. I've always heard movement is good, but I've never received an explanation as to why. I've also heard we slow down... but again I never heard the scientific reason. Thank you for thr clarification and information, this was pretty great!
Don't we all know that you get more frail and less fit as you get older, of course we do. But when you put it into numbers, % , years and effects of aging and what bits get impacted it becomes very real indeed. Absolutely fantastic video, certainly made me think of all those missed strength sessions due to my nonchalant approach to training. Don't suppose you can do something with the effects of recovery and aging, something simple for a 51 triathlete who clearly needs to do better in their approach as in some ways I probably overtrain and some (strength for certain) uncertain.
Wow so glad I just found your channel ! Such great information.. 74 years old here …
Really superb quality video - fantastic succinct information, which was well explained and presented.
Excellent and informative video..thank you!
Great concise information will follow your content and recommendations Thanks
I’m back to the gym and the track. I’m approaching 77 years old. I’ll have to work fairly hard at both strength training and running time. I continue to run slowly. Thanks for your sound advice
Very good video. A great deal of emphasis on Strength training which is great. I believe that strength training only has to go as high as 40% of your capabilities. It should be more like a circuit training experience hitting the whole body lightly twice a week or upper one day and lower body 2-3 days later at a lower intensity. Just a few other points including proper hydration and recovery. You cannot just drink water, all of us require electrolyte supplementation as well. We also may need more time to recover after a more zone 3 like workout. We should all be doing stretching for a minimum of 5 minutes after a run but better at 10 minutes. The muscles are warm and loose and will recover more evenly. Before the run is actually a bad time to stretch. It’s better to work on mobility before a run.
Another often ignored aspect of maintaining as we grow older is the need to focus more on Core strengthening. The Kipchoge core routine is very popular now and can be combined with any current core routine to help stabilize the entire body.
Once again, thanks for addressing the issue of aging as an athlete. The next video should absolutely include a section on Hormone Replacement Therapy (HRT) and it’s effects on the aging athlete. Cheers!
Excellent advice although after a lifetime of mostly running (I’m 65) I am finally doing resistance training three days a week, and I’m putting in as much effort as I can. If you seek to add lean muscle mass at 65 ya gotta work. Core exercise has had the greatest impact on my running. Always had back issues and the stronger my core is, the less my back bothers me. I still need to do more stretching.
Great video❤
Another awesome video, thanks 🙏
Good video. Easy to understand
I'm in my 50's and I've added 30 lb of lean body mass in the past 10 years from strength training. I'm now bigger and more muscular than most 20 year olds. This video makes it sound like strength training will only help you maintain lean body mass. That's true if your strength training regimen sucks. If you train each major muscle group twice per week, use heavy weights, and take each set to near failure, there's no reason you can't gain muscle mass at any age, any gender.
I'm 56 and I agree. I can pack on muscle quite easily on two weekly strength training sessions with my trainer, taking each muscle group to failure. However as far as improving your running goes, posterior chain strengthening is important but keeping your overall weight down is also VERY important. older runners have less cartilage in their knees than 20 years olds and what you could do at 25 you cannot do at 55, if you have weight on.
Thanks for the free strength training - brilliant!
I agree with everything said here. Though I am no longer a runner (major joint issues), I have been strength training 4-5 days a week for the last 12 years and I can tell you that at 72 years old (now), I'm stronger than I was at 50. Keep up the good work.
LOVED this, great content. Also, Shona - I continue to admire your manicures!! Very pretty!
A timely, and important video. I always kept reasonably active from the time I finished playing competitive rugby, through injury, at the age if 25. Approaching 60, I decided to become much more focused. I do strength training three days a week and run three days a week, with one rest day. At 66, I've run 6 marathons in the last four years, all in the 3 hours 40 mins to 3 hours 45 mins range. I'll be signing up for the Boston Marathon, April 2023, next month and hope to continue to run and stay in good shape for years to come.
If you'd said to me, when I was 50, that any of this was a possibility in my future, I'd have laughed at the absurdity of such a suggestion.
Solid advice 💪🏼
If you want to implement lower body strength training in your running, then run on hilly terrain or mountains. This gives a huge benefit and keeps the muscles, tendons and ligaments strong.
For the upper body and core, body weight training/calisthenics is the best form to reduce muscle loss and to gain strength. This can be done conveniently at home, no gym needed, just some basic equipment.
In addition, especially when you get older, you should increase the amount of protein in your diet. This is often overlooked and plays a vital role in keeping and building muscle.
Good advice. I've been weight training and running for over 40 years. My pb for 5k in the last 2 years is 19.46. I did a 24 endurance race as a team of 5 last year. I enjoy yoga and fitness on a stand up paddle board and can do a headstand on the board. 2 years ago I cycled everyday for 5 weeks in the Alps doing over 30 of the popular mountain passes. I also ski at an expert level. Exercise, yoga and running in particular got me through an extreme slipped disc when I was told I may not walk properly again. It also got me through a blocked heart artery 4 years ago that very nearly finished me. Now I have blood cancer and I am on chemo for the rest of my life. I still run 20 to 40 miles a week and love interval training and can keep up with good runners in their 30s for now at least. Park runs have slowed to 23 minutes! I say all this to confirm the info in the video. I couldn't agree more. I feel lucky to have discovered the joy of running, strength training and balance such a long time ago. If I hadn't I wouldn't be telling my story.😊
Wow!! Brilliant 👏👏
how old are you?
@@y.g.1313 72
Very well explained and very likable people 😊
64 here been running since my early 20’s. Started triathlon a few years ago because I wanted the cross training. Also do strength training. I am very slight and my muscles are not big but I got them and I feel better than ever and my runs have never felt better.
Seventy year old here. I ran two Mtl 1/2 marathons in 09/10. Don't ask me my time, I finished them. I sure appreciate your rationale here. I'm running 2-3x week now. I just broke 5.5km barrier, but don't know if I can get back to my regular 12km runs I used to do back then. I"ve been blessed with solid muscle mass and diabetic so I have to be very careful I don't sag. I sure appreciate your demo on proper dynamic pre run warm ups. I'm finding it easier to concentrate on my stride quality. I use a Garmin 245 and their suggested routine, should I choose. Thanks for your great insight.
I'm a 33 year old, who's been primarily doing strength training since my late teens and in recent years have also taken on cycling, hiking, yoga, primal exercises and jogging.... Found this video very informative as I look into the future and have no intention of stopping until I take my last breath on this earth.
25 here, started 1 year ago and same, being fit and working out is such an unique experience
You’re way ahead of most. I am 65 and only ran for decades. Not bad, but not enough. Now I’m trying to make up for list time. Sadly, most people my age don’t even try.
I work in Abu Dhabi currently since 2017, three times per week (min) 5-7 km run (after sundown regadless of season, actually just finished run 15 mins ago) and 4 times weight gym (i am 54) ... and in way way better shape than any of my peers.
Just get into a good habit, and do not sweat the detail... i consistently do 6'10" to km (for literally decades)
Enjoyed reading the comments from other old farts !!!
I'm 59 and have rocked my 50's. I still have the same body and function the same as I did in high school and college. Survived last stage testicular cancer, that had spread into my lymph system creating lymph nodes in my torso that were the size of apples, at 51, and ran every day after those wicked chemo treatments until I couldn't run anymore. Trained hard, and exactly a year after walking out of the chemo lab for the final time, ran my first R2R at the Grand Canyon. I've done 10 total, in 8 yrs, and added in 4 Rim2Rivers in 2 years, as part of the increased training. Just ran #10 2 weeks ago, and #9 was 7wks before that. Got back into mountain biking 2yrs ago as a way to cross train harder than I was running. I flog a 45lb, old-school, dedicated downhill bike, up and down the technical trails on the local mountain. Same trails that I run on. (some vids on the channel) I eat in a non-specific, heavily plant based, raw food, dairy free, grain free, inflammation creating free, non-processed way, usually with intermittent fasting thrown in. Have never smoked or done any drugs, and stopped occasionally drinking alcohol 30yrs ago. Body fat hovers in the 10% range when I'm dialing myself in for a R2R, and about 12-13% when I'm letting go of the reins a little. I'm of course not as fast as I used to be, but I'll die on the track, or on the trail, attempting to run down other runners, or mtb riders, and I ride the bike with the same mindset. Never give up. Never give in.
this is an excellent video Thank you
very good video. Thank you.
Nice to have come across this video! Greetings from Colombo Sri Lanka with love for all people of good WILL!👍🙌🙋💟💖🌹🌹🌹
I've always said I would run until the day I die. Well, I've been running for over 30 years now. Big distance in my 30s and most of my 40s. In my 50s I cut it down. Last December, at the age of 61, I was out running up a 2 mile hill and thought to myself how great I felt and added 2 more miles on to the run. In January, I had a brain tumor removed and that put me off running for the time. Then, had to have a repeat performance just a couple weeks ago and thought, wow, I may never run again. In looking at my body, which always looked pretty good, I can see the loss of muscle and mourning it. So glad to have heard this video. I would never have equated running too much for too long with muscle loss. Time for me to either find a gym or get some weights. Thanks for the information and I'm now subscribed.
Good luck with the cancer mate.
80 yrs still run not speedy but goes into peak on my watch never have been diagnosed any sarcopenia. 4 miles each morning summer outside in Bama but school open I sun and go to gym 6:30 run in air then substitute in JH and HS.
I’m 60, been an athlete for 37 years. VO2 max is 65, weight 73kg, 183cm. I have done so many triathlons I’ve forgotten the number, run 5km in sound 20 minutes, regularly do 160km gravel ride etc…I was told to include weight training when I started and have not gone more then 3 months without doing strength training. It’s held me together, I’m now thinking of a 70.3 in under 5 hours next year..
I’m 46 years old. Ive been weight training and running since high school and I’ve never stopped. I’ve backed off of running at this point in my life for the most part. I maybe run 5 miles a week which partially consists of hills. The main focus of my programming is high rep calisthenics. Burpees/push ups (and their many variations), squats, and pull ups/muscle ups are the main staples of my movements. I train a minimum of 6 days a week. I’m 506/170lbs with very low body fat and a very decent amount of lean muscle. I eat animal protein and stuff the earth grows. I drink black coffee and water only. I juice greens daily. Very light fruit in my diet. Intermittent fast 16/8(ish); eating window is 12pm-8pm(ish). Zero drugs or alcohol or tobacco. I am in the best shape of my life. I’m reading these comments of people in their 50-70’s and I am truly inspired. God bless you all for having the knowledge, will power, and intestinal fortitude to live a healthy/active life.
Thank you.
Great video guys. Also peter attia just done a podcast talking about how vo2 relates to life span. Also I’m 46 and only started running in the lockdown. I feel better then I’ve felt in my 20 when I only played a bit of 5 aside and a lot of computer games. I’m getting faster as well. I can do a sub 20 5k.
Im 60 and still in good shape, 10k time is 44 mins, what I have found over the years is “use it or loose it” Fitness is a lifestyle choice,once you get it you get it and it becomes part of your life.
Serious, that's an excellent time for any age. Amazing fitness.
That's barely 7min miles mate--- senior Olympians train at that level--- make sure you answer your phone
lose* it.
So true. When I was about 54 I found suddenly that people were passing me and the type of people I used to blow past. I'm not bragging just stating a fact. I was doing the same amount of effort.
At age 72 I'm doing well with the exception of health problems like dealing with cancer. My solution to being more active is to take collagen peptides several times a day. Not only do they help protect my bones, but increase energy levels and greatly reduce recovery time. In fact, my recovery time has gone from several hours down to thirty minutes, or less just by adding it to a cup of coffee, And yes I'd been very active all my life, but the inactivity due to health problems have made it much harder to get back into shape. I recommend lifting weights to gain back mass early in the day.
I'm on the other side of this. I started running and resistance training in the Army in my late teens. I'm 56 now, never stopped weight/resistance training, but haven't run since the military. I try to get a few cardio sessions a week (I inline skate, walk and use a treadmill), but the gym is my lifelong core habit. I'm still making gains. I have some issues with my joints, but I have more muscle mass than ever. A squatting movement, a hip hinge, a pressing movement and a rowing/pulling exercise, 2-3 sets each 2 or 3 times a week. Throw in some ab & arm isolation if you want. Frequency and intensity of effort over volume, IMO. Reps can be up to 20, even higher for some movements, to keep the stress on joints to a minimum.
You’ve convinced me to get back yo the gym.
I’ve heard a lot about this issue, in other activities. You can’t escape the downward glide path but most people don’t operate anywhere near their optimum. My objective has been to stay as close to the downward glide path as I can. Seeking my optimum but accepting some limitations (family, work, old injuries etc).
Nowadays I have better form in my late fifties than I had in my mid thirties, a time when fitness was “assumed” rather than nurtured.
I’d suggest adding lots of balance & stretching exercises to your day, or a few yoga sessions each week. This keeps the proprioceptive muscles fired up & strong and your range of movement large. This gives you resilience (you bounce better) against those stumbles & falls all active people will experience.
Excellent video. It's been my experience that most older people, (50-60-70)especially females like to walk/jog often but never do any type of resistance/weight training. At this point, they are frail and have lost a ton of bone strength/muscle mass. Weight/Strength training is also cardiovascular training with vital added benefits. Without resistance training as part of your workout regimen, running can/will have the opposite effect and age you faster. I believe the issue is that walking/jogging is easier and more enjoyable. Weight training...not so much. My humble advice is to put a significant emphasis on resistance training throughout your life. Use weights if possible. And yes get some cardio in. Do this if you want to live longer. Good luck.
Strength training, lifting weights does wonders and keeps you running.
52 old and still do 100 m in 13 seconds. Pretty good at long runs as well although I hate them.
I found that strength and power are most important in day to day life. Train for strength and power and your cardio will improve as well. Train for cardio only and you're screwed.
I like to do cardio but some fartlek or maybe an interval session. Love training for speed
I recently tried to take up cross-training in jogging, and despite having a decent VO2Max (41, according to my Garmin watch) and resting heart rate (52bpm), I just don't have the explosive power anymore to do it well, so I am doing the walk/run technique combined with focusing on body weight squats and calf raises. Strength training is important as you get older and you can't just rely on your cardiovascular fitness alone.
I know too many people that have been running all their life and now are crippled because of knees and hips damaged.
I tried it several times, but all the times I had the condition I could run 10 miles I made a misstep and could not run for half a year. I've given up on running.
I know a lot of people who haven’t run a step since they were a teenager, and their knees and hips are crippled, too. The thing is, they’re in their 40s and 50s.
I started weight training at 18, at 45 I'm still making gains albeit with a little help. Before I used PED's I stalled out at about 24 years old, then at 38 when I decided to start using I've continued to progress. My running and cycling also improved. My fastest 5K was in 2020 at 20 minutes 29 seconds. I'm currently benching 102.5KG one rep max as per powerlifting regulations at a bodyweight of 68KG, deadlift is 145KG, I don't squat. I'm training Muay Thai again and looking to get back into Jujitsu soon and maybe do a cage fight. My fight weight used to be 65KG so I'll cut to that.
I'm 69. My squat, bench and DL are close to my 60 yo numbers. Squat 1x bw. DL 1.5x BW. Bench 1x bw. Even though my nordic ski performance has held, resonnable well my running performance has dropped. My understanding is running involves so much eccentric rebound, that is the cause. 33 minute 10k, 2:40 marathon at 35. barely able to run a 6 minute mile now. Thoughts?
Thankyou at 54 feeling strength muscles have declined, vicious cycle as I tend to do less RT. Can anyone recommend hardy wide toe hiking shoes, as my current hoka heels wear out in a few weeks, 25km daily hills, gravel. Thanks
What do I do if I just turned 50 this year? I’m only 5’5” and a very short male.
I'm 172 and I'm just kidding. I loved the video info and the comments too. We will run on the track and along the road and in the hills and amongst the trees under the rain, and on the snow, and against the wind, and in the sunshine. We will never surrender! ~ Churchill
I'm an older runner and I would put diet on an equal level with strength training.
Protein and fat up, carbs and sugar down. Protein and strength training go hand in hand especially as you age.
1964 aged 16 ran 2min 3 for 800......aged 25 ran 1.53...aged 40 ran 2min 6...............park run aged 68 ran 20.45.....now aged 77 running after many many years of traing at various distances it all comes down to staying injury free....varying the type of training..listening to your body and maintaining good metabolic health...most important is to keep the v02 as high as possible....work on muscle weakness.. and dont be afraid of a hard anaerobic workout once a week
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I am a 60 year old runner, and try to prevent sarcopenia by doing 200 pull ups 800 pushups a day. I also average 100 km per week to maintain cardiovascular capacity. My record is 600 pull ups and 2400 pushups and 16 km of running.
Thats awesome Anton, I'm two years behind you and while a fan of pull ups and pushups (and trail running) but only do a fraction of your workload. Keep up the good work.
200 pullups and 800 pushups a day? Why? You don't need to do that many pullups and pushups a day to retain strength. You sure you are not overdoing it and wearing your joints out?
Haha 😂- stop joking
The biggest problem imo is the deterioration of the joints! If those are in good condition I wouldn't worry about the muscles and age! But don't see a long term way to avoid injuries! I recently changed my shoes to increased cushioning and seems it works but I need to buy new ones too often!
I was going make some negative comments but I skipped to the end. Yes, he is correct. That said vitamin D3, menaquinone, higher quality protein, zinc, magnesium, MSM (the supplement) have made a positive different for this old man. My work is functional strength training. A 70 year old male doing a 20 year old's job. Strength training is vital and sometimes it is called physical therapy.
What do you mean by strength training?
80 still hitting the boards most days. Luvvit.
Two tips. Avoid backache by increasing core strength through pilates exercise like the plank. Any problems with muscle aches slap hard until it stings to loosen and increase blood flow.
when we age, working on muscles ist more important than endurance, i know this since 40 years...now i am 59...i was always running and cycling and never forget to go to the gym....the last 12 years i did more and more strenght-training, 4 days an week, i gained lot of muscles...nobody thinks i am 59...a have 86kg and i am 180cm....my bodyfat is low...of course i do not half-marathons as i did.....running and cycling yes but softstyle :-) muscles are much more important with aging...
I'm not an athletic dude, my sports are chess and table tennis in my younger years. Started running in January 2024, because I had high cholesterol in my lipid profile. I started walking and then jogging slowly. Now, on writing this of April 15, I can run 5k. Not bad for a pastor of 52 years old. My target is to finish sub-1 10k this year.
main problem for me is gout & swollen joints at regular intervals with continual comebacks after each bout! age 71, ran 6.2 kms last week cant walk with gout now, this is recurring. dont drink hardly at all, eat sensible.
My big problem as a 71-year old runner is that I now cover less ground in more time.
I've been a body builder since I was 20. As soon as I hit 50 it was like a light switch went off. I went from benching 275 to struggling with 225. Very frustrating.
Arnold Schwarzenegger said something like this too when he reached 65
what is strength training , weight lifting ?
When do I stop doing strength training since I will be doing comrades
I’m 73 years old and have been running for years. I enjoy my run and continue to run 4 to 5 days a week. No problems. I have slowed my pace but hope to continue running.
How far do you run?
@@dantheman6607 I run 3 to 5 miles per run. I run 4 to 5days a week. My most common run is 4 miles though.
I'm 67 years old and definitely not as strong as I was in my 40s. I do reverse lunges every other day which helps leg muscle mass. I do more cross-training these days: cross-country skiing, biking, hiking, canoeing, etc. For me, fish oil daily has helped in terms of no joint pain when waking up in the morning.
Exercise or lose muscle. Got it. Seems obvious but good info.
I’d like to recommend “The Barbell Prescription” by Sullivan and Baker as a well researched guide to maintaining strength in older people. Barbell training can be enjoyed by anyone - even some who start in their 90s. It’s not only sarcopenia, but also osteoporosis and diabetes, which can all be helped by a properly designed strength program.
Why no mention about protein intake? Even just as a passing comment. I appreciate though the advices given.
I love how people say their times for 5k or 10 or even 21k, I have a course you won't do that on, but anyway my take is stay active and strength train twice a week in 60s more if younger, the little aches in pains I get I have to recognize and not work thru like I used to, know your body and try to push yourself but know when that's enough
I am 66 and have been swimming vigorously for 40 to 60 minutes per day for the last 6 months. Before that I was cross country skiing. I want to run. I walk fast, but I want more of a cardio challenge, but I don't want to damage my knees. Can you recommend a good exercise to reduce the risk of knee injury?
hiit, tabata style, invent your course in the gym made from cycling, functional training ...
I was still running strong at age 62. Then i got hit by a car that ran a stopsign when i was running.
Now 75 and making rapid gains.
Without consuming animal protein.
Good vid, but at age 75 maybe biggest concern is range of motion, joint flexibility, weather related skeletal issues.
60 years young and still winning Overall Championships and Podiums across several physiologically diverse sports. Created Wholistic Fitness in 1981.
Hello! I have been active my whole life and now I am 58 and I swim 3x a week and run 5 and strength train 1-2x a week. I don’t feel old, but my sister keeps telling me I am old! LOL
As you can see coaches., there are many people here who agree with you. I do, but my own case is different. I was never muscular. Now at age 75, I work out at the gym two days a week and run three days a week . I have stronger muscles and more muscle mass. A couple of pounds after five months
My biggest issue is the nerves in my lower back. After decades of running, I cannot run more than 2 miles without waking up a day later without shooting pains from sciatica for days. MRI shows narrowing in L4-L5. I am not sure if there is much I can do about this. I still walk 2-3 miles per day.
I had an operation called decompression and an arthritic bone spur removed. I had terrible-sciatica. Now about eight months later at age 75 I am able run competitively for 5K and can run 10k on cool days. Go to a surgeon, get an mri and talk to him or her about this procedure. Hope this helps.
There is no problem with running as you age as long as you accept that you can’t be as fast and as agile in your 60’s as you were in your 20’s. I am 62 years old and have been a regular runner since I was at school. My Apple Watch Ultra says my VO2 max is 43 and I run anything from 35-60 miles per week almost every week of the year, and I think that the benefits of being outdoors and running (even at zone 2 levels) almost every day is invaluable for overall (and mental) health.
I trained for 2 marathons in my late 40's with only 25 miles/week average over 16-18 weeks and ran a 3:37 and 3:40. Don't run more than that unless you want to get hurt.
Not true, if you're running marathons you need to run a LOT more than 25mpw or you will get hurt. 25miles is what you should be doing just on the weekends in marathon training, let alone Monday to Friday.
@@jimmason8502 I will disagree with you on this. I am 66 and have run 6 marathons in the last 4 years. In my Marathon training schedule I run three times a week. Day one will be Tempo interval running, of different types, totalling no more than 3 miles. Day 2 will be run, generally, at mid Tempo pace and will be between 5 and 8 miles usually. Day 3 will be slow, planned Marathon pace plus, depending on distance, between 15 and 45 seconds per mile.
In my 19 week programme, my long runs will vary between 10 and 20 miles. I will do 20 miles only 4 times through the programme. I will never, ever, run more than 20 miles in training. Most runs will be between 13 and 18 miles.
This varied running, without huge mileage, and doing only three runs a week, is backed up by proper research to make you run faster and stronger.
I think the title needs to be changed. It makes it seems as if running is the problem as people get older. The problem is that people become stagnant and that is where the issues comes in. When you first start running or working out there will be pains associated with it and that's just normal. Running increases knee strength, cardiovascular health, and mental benefits. Good information nonetheless.
I wish I was 35 again I could be on my feet all day at work and still get out and run 8-9 miles in an hour. At 59 I need 90 minutes to run that distance easy though I don't really do speed work anymore I just to hills for strength.