Runners Over 50 Must STOP Doing This (The SECRET to Running FOREVER) 

No matter how slow you are, you are still faster than your sofa, and this applies to all ages.

I'm 78 and been running most of my life. Never had a serious injury but have a few hundred trophies. Still running 5K five days a week. Never listened to "experts" and I'm doing just fine.

Generic advice that has nothing to do with age. Varying the types of runs you do, lsd, recovery runs, tempo runs, etc makes more sense than ageist generalisation as if a switch goes off when you turn 50. "Listen to your body" is the best advice for any runner of any age

I started running in my late 40's so I don't have the perspective of being physically better in my younger years. I'm in better shape now that I ever was when I was "young." I'm getting better as I get older. Pretty cool.

I' m not an athlete....I run because I like to run... I run for time , not distance...i" m 65 I listen to my body...I run about 360 days a year...seems they are talking about, racers or pro runners... I disagree with most of their message

I disagree. Being outdoors and running every day at zone 2 levels is good for joint mobility, physical health and mental health. I am 62 now and have been running since I was a teenager, and I run more mileage now per week (35-50 miles) than I have ever done. Also, what you don’t yet know (because you have not reached 50 years old) is that the older you get the LESS you can actually sleep and if you are a guy - other issues wake you up anyway. You are trying really hard but sorry - much of what you are saying in this video is not relevant to regular runners and in fact would be detrimental to what they re doing on a day to day basis at the moment. PS - the dialogue about sleep was condescending.

Agree with the message, but delivery, or at least participation from, actual over 50 s might increase the impact. Seeing such young people talking so emphatically about what we oldies should/should not be doing, however good the underlying evidence, may limit acceptance by those most concerned … just saying…

Great advice.. I’m going to be 74 in November and I used to go out everyday.. but now I go out every other day…

I'm 64 - and run every day, totalling 90+ kms a week. I did 18 kms today (1:40), have got 18 planned for tomorrow (Tue) and Wednesday - no problem. Sorry Shona, you've got it wrong - I always run in a fasted state, and then wait at least 3 hours before I eat (after finishing the run). When you're fat-adapted, you have a lot more energy!

Hi! I'm 68, running g for 40 years, and have been cross training for years. Want to stay injury free so I can carry on running hopefully for many more years. And I love strength training.. free weights, bands, kettle bells, body weight. Mix up running and cycling and other cardio stuff with two full body strength sessions. It's great fun and now retired it's easier to find the time. At only one proper mobility session a week I must do better on this aspect 🤔 but at least always stretch after every sessions. Best wishes to all older runners out there.

The comments for the most parts was ok but not for everyone. Since I am almost 86 and still active , i can say ,"been there done that". When I trained for a 100 km race at the age of 60, i trained twice a day on most of the days of the week. I also did strength training for three days a week. Nutrition has to be part of any success in training for the long term . I spent 30 years in the military and most of my marathons was after I retired. One of my younger training partners tried to complete the 100 on 4 days a week training but, 70 km he fell out. I stopped running and started power walking at age 72 to be proactive to prevent problems. I walk 5 days a week now and 3 days of strength training per week. I walk Monday til Friday. Strength train Tuesday , Thursday and Saturday. I take Sunday off. My 5 mile walking pace is 59 min. By the way I did finish the 100 km in 11hr and 40 min. In my opinion the over 50 guidelines depends on the individual person. I am still healthy, with no bone of heart problems. Resting pulse still 51 and Vo2max of 45. I completed 16 marathons, many half marathons, 10 milers 10km 5 km. I did this after the age of 40. Strength training and proper hydration while exercising is very important I found out after years of training and teaching others.

As a runner over 50, I agree with everything except for #1 not running every day. I'm disappointed that sport scientists would propagate something that amounts to superstition rather than evidence based. The principle is that one's training load should not exceed one's ability to recover from the training. For older runners who have a lot of experience and learned to listen to their body, there's no evidence that says that running every day is harmful. If someone is a zombie that follows a set training schedule without adjusting distance and effort for how they feel, then moderating the number of days can help, but this type of runner is still ripe for a self-inflicted injury whether they run every day or not.

Less of "Stop this or that and more "Do it this way or do it that way". As we grow older trust me, we are more about "How to" than "Do not". We want solutions and methods. We're older meaning we're more real than many have the stomach for.

The comment that stood out for me was “stop comparing yourself to your younger self”. When I was in my teens, my training runs of 10kms would be done in 36-38 minutes. Now I’m 53 I sometimes lament the fact that now my 10km runs are in the 50-52 minute range😭. But I do follow all the other advice here, I run one day, strength training next day, run, strength, cycle etc. Works for me and I stay injury free.

Great video. Thanks for advice like running every other day, diet, etc. I’m 75. I have been training for a 5K. Today I ran a 10k practice run on the run slowly and farther theory. I have no negative consequences from this long, slow run. I actually found it not difficult, and I hope it helps me in my 5K race in a couple of weeks. I’ll vary my sessions. Thanks again for great reminders

Thank you for doing a video on the older athlete. You had me laughing at don't think your 20 anymore. That is one hurdle I am trying to get over. Although I do not run every day I do cycle or swim. I am a triathlete at 63 and just love to do it. My goal not to podium but to finish and not die.

I was a bit shocked when I recently ran a 10 K race at my current age of 65. It took me 91 minutes, 2 seconds. The last time I ran a 10 K race was at age 24 and my time then was 44 minutes, 32 seconds. It basically took me twice as long. I am working on getting better but reality is a harsh pill to swallow.

I would disagree with some of this turning 55 ran my fasted 5k last week 17:44 in my 20s would be lucky to break 24 minute’s

There's no fool like an old fool. Anon.

I’m 58 and just started running again after a nearly 30-year hiatus. So far I’m enjoying it far more than back when it was something I had to do.

😁 👍 Don't run everyday 🏃 Recovery time ⏰ Cross training 🚴 Sleep 💤 😴 7 hrs min Strength training 🏋️

Great video. 65 and my main goal every season is to beat my age over a 10k

The video Is a waste of time. They don't say anything that everybody does know ALREADY. . This is Just Another polluting video at the internet 😢

Almost 60 here. Every other day 5k. Yoga and stretching in between days. 10k on the weekend. I don't need to or want to run any longer runs

Is this the most classic click-bait title? I have now seen about 20 videos with this name, or very similar. I guess they have found a winning formula for getting clicks. And so far, of the videos I did watch, none of them actually addressed or answered the question in any significant way. Utterly useless.

The moral of this video is don't take advice from people who have never (yet) been the thing they claim to be experts on

Biological age and chronically age are completely different concepts biologically.

Some truth in it! BUT - 50 is not a red libe never to be crossed! I was doing my routine (training and feadting) til 62! Then CV lockdown was put in place and that was the end of my younger me! 2 yrs being deprived of my decades long practiced routine I couldn't perform no more in the habitual way! Now I'm damaged enough to be called "old"! I do not know when this inevitable change would have taken place without the friendly help of our "authorities", but definitely until 62 my physical performance degraded very, very slightly! My performance hasn't changed much since mid 40ies. But 2 yrs of very limited activity did it - I lost a lot during these crazy i2 yrs.

I'm 66 and I haven't run more than three days a week since I ran my first and only ultra when I was over fifty. I kept a careful training log but made the critical error of investing too much emotionally in my goal. I turned my ankle over on a winter trail session. It didn't hurt or swell so I took a couple of days off and went right back into training. On the day of the race, at mile 1 my Achilles started feeling tight but I wouldn't stop. I limped all the way through it and achieved my goal, but I didn't run again for more than two years. I had torn my peroneal tendon and running on it screwed everything else up. The peroneal tendon healed but the resulting Achilles tendonitis became a chronic problem. I can backcountry ski up to five days in a row but then I need at least three days to recover. I am trying to tell myself to be satisfied with what I can do because I don't know many people my age who can even approach what I can still do. But the simple joy of running is a powerful motivator and it's still too easy for me to overdo it.

I’m 54 starting back. Achilles tendinitis in both feet. I can’t run two miles so i’m walking and running.

I like to include hill walking on non run days. It is a lot less stressful on joints but you feel like you still worked out. Everything I do is pretty low intensity though. As for fueling my body my preferred fuel is fat. Stopped eating excessive carbs for fuel a couple years ago. I usually do my run in the morning before I eat anything and then eat a hearty meal. Have lost 35 pounds doing this. Great video with good insight for us older folk

Thanks for a great video. I am always confusing about the refuelling. We are told to run slow to use fat as energy source and it is almost endless. That sounds to me conflicting with the enough refuelling. Or the correct refuelling is only for those who work harder with their training?

I had acl reconstruction 30 years ago ,i think it left one leg mm shorter than the other .I was running every day ..then niggling injuries kicked in. I changed up 3 days running 5 times a week stregnth training ..btw im quicker now than when i was younger .

I currently run four times per week but one of those runs is five minutes long. I still get some mental and physical benefit from it (the last minute is designed to be faster than any other run I do that week; it is a preview, so to speak, of future faster and longer runs) and it doesn't put much load on my recovery apparatus. Also, I have one stretch of time every week (mid-afternoon Tuesday to late afternoon Friday, more than 72 hours) during which I do no physical activity other than ordinary living. That is a massive contribution to my recovery. I am 61.

I'm 62...follow what you mentioned. I run 5xweek, do a full body weight workout 2xweek, and I use Age Grade % to track my performances. I try to do an 80% score.

Protein, protein, protein. We have to eat much more protein as we get older to prevent muscle loss.

I am sure I am doing it all wrong. 54 and I have never been athletic… ever. Ran a 5k 8 years ago with the family, zero training… 36:28 and I felt stiff and in pain for days. I was up to 198lbs in May, cut back to 1600 calories a day for 5 months and I am currently at 160lbs. Started running a 5k (on my own) every MWF 7 weeks ago. At first I could only run 0.3 miles before getting into a walk/run situation…. 42:41. Took me 2 weeks to “run” the whole 5k…. 32:21. I have been dropping time most weeks and this week ran a 27:27. My heart rate is always very high, 174 avg today, but I recover very fast… and my resting heart rate is now in the low 50’s. I feel great after my 1 mile cool down walks. But I plan on keep pushing hard on my runs… I don’t do anything else yet. My weight machine is buried in the basement and my treadmill is still in the box. But I am finally getting somewhere…

As a 74 year old runner this video certainly resonates with me ,only in the last few years have I paid the appropriate attention to easy running , recovery and strength training... don't even talk to me about comparing to a younger self 😁 great video and great advice.

I'll be 63 in Dec. I run 6 days a week 5-7 miles. 3 days of that are sprints. Lift 5 days a week. I'm doing the same I've done for 30 years. I'm just slower!:) 😆

Telling anyone to STOP doing anything WILL compel them to push forward and do the opposite. So thank you for the motivation…🤔

Some useful advice but at 50! I'm 73. When I was 50 I was still running 10k in 36 minutes. In my 60s I ran anchor leg in 400 metres for my club. In my 70s I cycled 35 mountain passes in the Alps in 35 days and managed to ski at 70 mph. And I surprised myself with a 19.46 5k. I only say this because while I agree with the advice 50 seems a bit young! There will be hurdles. I was told I may not walk properly again at 55. I have heart disease, asthma and blood cancer but frequently manage 40 miles a week with a 24 minute park run and very hilly 10k race in 49 minutes. After nearly 50 years of running it still gets me up in the morning. I don't plan to wind down soon ...I've got lots of running adventures to do. 😃

I'm 76 started running at 47..I completed half marathon Malta 1.55 minutes..last Saturday I run 30km ....till yet no injury..strenght training 3 time a week.

I’ve been napping daily during my lunch time for 20, 25 minutes and I almost always feel great afterwards; in addition to 7 hours at night. 52 and running for 25+ years!

Strength and functional training is even more important as we age. Running or not. But especially if we continue to run.

I’m in my 70’s now so finding it difficult todo the running now, for one reason only, that is my knees are buggered as a result of playing football for many years, as a goalkeeper. But on the issue of duration & intensity in your running regime I adopted the interval method as used by Zatopak, ( spelling might be askew). You will achieve a fitness level & maintain it using his method that is on your runs one can run intensely over a given distance & then slow the pace over another chosen distance, the science says that the efficiency of oxygen exchange is allowed to return as you do the slower run & then you do another more intense run, it is down to the individual to work out how he applies this method, I ran regularly until I was 60, and was very fit indeed. It’s a great method, but running style is very important, there is no point in dragging along it’s not going to give you the results. And do not run on hard, paved surfaces, never you will regret it in later life. The joints don’t like it I ran on grass always even with a less than perfect knee. Best of luck.

Does anybody sleep 8-9 hours a day ? 5-6 hours have always been enough for me.... I prefer to run up hills and mountains...

Stop running everyday? I’m over 50. Not mad.

Seeing a doctor about menopausal insomnia is a good idea. I'd been sleep-deprived for c. 2 years before seeing my doctor. He advised me to cut my carbohydrate intake by 40%, for 4 weeks; if that didn't help, we would then discuss further options. After 4 days on low-carb, my hours of sleep went from 3 hours/night to 7 hours/night! I know runners need extra carbs, but there may be a sweet spot that gets you enough carb intake and enough sleep. It works for me.

I’m 60, running for my entire life, I listen to my body and adjust my running. Recovery is very important and be active during it, yoga, walking and weight lifting. Goals, keeping up with fellow Ironman triathletes… and working toward my two races a year… you have to goals… purpose in life is the most important thing if running swimming or riding a bicycle is that purpose to stay healthy and do your best and enjoy the ride

I avoided strength training. Now, at 65, I only run three days a week, and do resistance training three days. I’ve also slowed down. While running slower isn’t as much fun (when feeling good), an slow-paced 8 km leaves me feel more refreshed than wiped out. The challenge is knowing what you’re capable of on race day. I found that out yesterday when I didn’t have a good day in a ten-mile race.

What gets me is that it’s all coming from younger dudes. Where is the proof? Talk talk talk I’m sixty nine and that is just a number. Yeh I’ve slowed down. I’d don’t think I’m still twenty’s. I go to bed 8.30-9.30. As they use to state hours before midnight is worth 2 than after midnight is worth one I still work hard as a builder. I got me a Weimarana and she keeps me going. I ride my Mtbike while she runs. I take 500mg magnesium before bed. There is a shortage of magnesium in our food I could keep going Really enjoyed what you guys said some makes sense. Remember there is not one person the same No one thinks the same and the thoughts do govern what we can do Cheers

So I started running at 52... Nothing to compare to in my past, heh

How about learning from someone in their 70s or 80s who are still crushing it.

I’m 66 and injured myself all the way into old age. Head injury, broken foot and torn pec; I am finally getting back into shape but the muscle loss at 66 after a few years of headaches from concussion I’m back but need recovery like never before. Still I walk or ride a bike or do resistance bands. On my good days I stride and weight lift. I worked hard yesterday. Today I walked a mile and biked 5 miles. I used to sleep 5 hrs max now I sleep 7 hrs (I make myself sleep). Also wake up go out with the dog before sunrise everyday no matter what.

Biggest realisation I had was to change to a ten day training cycle. This built recovery time into the pattern of exercise. When I need to, I’ll change to a twelve or fifteen cycle.

Columbo a pro bodybuilder strongman died just 4 swimming at age 70+ , endurance and old age can kill , just shoveling snow kills IF NOT DONE GRADUALLY!!!!!

You tare muscles down so they build stronger and pushing every day does not allow for muscles to rebuild,ya ain't 20 any mother,wake up to this fact,😂😂😂😂😂😂😂

Hmmm … at 66 I run 6k/day AND do CrossFit … as I was sedentary for 60yrs I have no younger self to compare against so every day is a PB .. I’ve thought about a marathon but I just don’t have the motivation. . I had thought about a day or two rest but the dog needs exercise. I crash occasionally when trail running but the worst injuries have been from skiing not running.

I ran a fair bit around 30yr old...now full of arthritis...65 now, knees are shot. Wouldn't recommend it.

The circadian sleep thing is real. I get off my shift at 3am and Im in bed by 3:30am but I should be in bed by no later than 2 because your growth hormone gets secreted between 3 and 4 am in your sleep. So when i get off work i feel like i start waking up a little actually. Fortunately its not that bad of a late shift and I take NMN, 3 grams of glycine, Mg glyconate, black seed oil and Rhodiola and I sleep well. For the most part. No melatonin because it doesn't leave my system by the time I wake up and I feel a bit loopy. It has a long half life. Don't recommend it.

I have run 12km to 15km everyday at 500 pace over last 13 years. The distance started from 1km ~ 2 km per day at 730 pace 13 years ago. Now, I'm in 60' and no problem to be recovered in a day. | recommend people to enjoy daily running at comportable distance and speed. If you find that recovery isn't enough in a day, you should run at shorter distance and slower pace. Healthy food, quality sleep & weight training like knee extension can be of great help too.

Age 66, I run about 3 days a week. Reverse lunges or biking on days I do not run . During winter I cross country ski 4 days a week, run twice a week.

I'm 60. I run 10K 6 days per week for the last 3 years. I should slow down but I want to run marathon for the next few years.

isnt it absurd... giving advice to 50 YOs blokes from a bunch of 30 YOs. internet is crazy!!!!

Diet is the key to everything. Maximize your nutrition. Put more effort into the foods you prepare for yourself than your training and you’ll be able to achieve incredible things. “You can’t out-train your fork”.

Love your video and advice and helping me as a 63 year old to get my head around trying to keep my running where it used to be. Question the carb for energy advice, old school I think. I have been low carb for ten years and low energy is simply not a factor. Thanks for the awesome thinking.

Lots of Mullarkey. Recovery is zone 2, maybe zone 1. Miles are required to get faster.

Is running catabolic? Is it more health promoting than walking? It seems like an odd activity - running nowhere for long periods of time. Walking makes sense, but I can't imagine people ever ran for long periods for any reason.

going to bed at a specific hour is garbage advice. like ... that is so wrong it destroyed a lot of your credibility. Every one is different, some people wake up and run at 4 in the morning and sleep at 8 pm and others don't hit their stride till 9 at night but in turn don't wake up till 9 or 10 in the morning. this notion that you have to do your exercise at a certain hour, that you have to be asleep at a certain hour and so forth, it's all trash. Those repair hormones you speak of, they don't release at 10pm if your body still thinks it is 3pm. basically, your body is gonna do what your body is gonna do regardless of what hour the clock may say.

One heavy training in week for a 60 years old. But almost every day little bit of exercise. Thats my proposal. Staying in condition in target. Results will not explode in that age anyway.

Lol, well talk about missing the point and dropping a shed load of crap. If you kids are going to be telling people over 50 how to live, get some experience in living first. 🙃

Ask yourself this question, was the human body designed to run everyday on concrete. No spare parts for your joints!

Good advice. I dont think i heard you discuss the importance of mobility and flexibility as you age.

as a 51 year old runner and condition strenght trainer I appreciate all of your guy's advise very informative to say the least. thank you all very much. god bless.

I am 60 years old I training every day 5k for next 5k meet.. so how I trining..please tell me..

I'm not sure about recommended hours of sleep. I'm a very fit man and only need 6-6.5 hrs.

Best wishes from Colombo Sri Lanka with love for all!....Good to see lots of senior citizens continuing running to their advanced years!....Happy and good going dear friends!....👍🙋🙌🌹🌹🌹

Your advices are nice and all fine, but it sounds as if we in our 50s are ready for pension and with one leg in a grave... common relax, and speak with less worry

Absolutely brilliant advice. I ran my first ever 10k at the age of 50. I’d only ever run 5k and just thought it was not possible for me to run further. I’ve always been a road cyclist since I was a boy. Only started running regularly at the age of 40.

I’m 61, should I stop eating pizza? 🤔

How do deal with existential terror that naturally comes with age as mortality becomes less deniable?

I’m a 60 year endurance athlete - looks like none of these tips are very useful… general soft info for recreation people not runners. Doesn’t really look like any of these experts are actually runners.

As a runner over 50, running every day. Can not fall sleep without runing exercise in the morning.

Ok - I'm 64 and in September 2022 I did five big hikes in six days in Switzerland. Two of the big ones were up to the top of the Niesen and Faulhorn mountains. The recommended hiking times were 5 hours for both but I got up in 3 hours 43 and 3 hours 16 respectively. Everybody is different but these hikes suited me. At the age of 59 - while taking photographs for my rugby club - I overtook the opposition winger who had outpaced our own winger so I could get a picture of him scoring a try. My training for hiking involved running up 81 steps 50 times in 1 hour 12 minutes. Happiness for me is pushing myself to the limit - and if I have a gear attack powering up a mountain - then good because passing away doing something I love would be far better than rotting away in a care home. Am I a 64 year old Superman ? Well no but I train like one. Take care and be careful - and if you do want to reach a high level - build up slowly over weeks and months.

How about swapping some runs with a few very easy zone 1 run/walks for recovery?

To have great strength is to have great sleep! Thanks for sharing 😌👍🏻👍🏻

lol at 30 year olds telling over 50s how to run. I'll rest if I feel like it - you should do the same.

Need more of these "what can we learn from Coach Parry's dad" videos

running everyday is fine. listen to your body. run slowly. if you are feeling pain, just chill that day. you will be able to run for years.

I run every day 58 years old never felt so good, all about intensity, surely a coach supposedly knows that.

I'm 78. I run 5 days per week, not the 6 or 7 I used to do up to age 75. I have 1 day dedicated to strength and core, and I mix in more strength when I feel like it during the week. I like to do short walks a couple of times a week and one day is given over to doing nothing but relaxing. I feel great.

If as a 50+ athlete, I’m increasing my mileage 10% per week back to winter levels, (after a summer of lower mileage) should I avoid or focus on strength work while increasing volume? Great piece btw, (especially resonated, how alcohol wrecks my recovery /sleep now I’m 50+)

I usually run every other day but every once in a while if I’m feeling froggy I’ll do two in a row. I go through periods of feeling tired and fresh both. I usually tell myself to take it easy on runs but when my watch beeps at me telling me I’m behind pace it pisses me off so I speed up whether I’m tired or not. It’s just a mental thing. Been running 60-70 miles a month and I’ll be 50 Nov. 8. Oh and I do crunches, push-ups and I have a pull up machine that I do a few reps on nothing serious. The crunches really help my running posture. I still have a little belly too cause I’m 5’ 5” so I can’t do much about that. When I feel too tired I don’t run. I had a strained groin cause I didn’t ever stretch and as soon as I started stretching it the problem went away. That’s my story.

Plantbased runners rock that boat . You're all full of crap.

Super interesting about the recovery. I'm seventy (male) now, and took a break from running end of January (sloppy wet winter here in E. Canada) Just did 4km brisk walking. When I started up running again, my pace had improved. I took another break, and back at it this week and my pace had improved again, and feeling much stronger save for this incisional hernia that keeps me from pushing doing intervals.. I ran two days in a row and my Garmin told me to not run today, or do a light run. Which I did, 3km.

Proper Active recovery paced runs work a lot better for me than actually resting. Resting does have its place, but focusing more on sensible (for you) activity overall helps.

Luckily, I am not 50 yet 😊 still a couple of days to go 🎉 🎉🎉

This is to negative. Not listening to you. I do how my body feels.

Run less, run faster. 3x run workouts a week. Many ages.

Although I don’t put too much weight on age alone, (your video applies to 30 year olds as well) I do agree with your advice. 50 years old & run every other day. Strength training on off days 👍 and injury free, ironically unlike my younger self!