THE BEST TIPS for OLDER RUNNERS - run injury free, further, fast and strong! 

Despite several efforts while being younger, running just never stuck with me; until I turned 56. I'm now 68 and running 4 days a week. Without a doubt, the single greatest piece of advice I can give, and the reason running finally stuck was that when I began at 56, I had zero expectations as to time or distance. As I got fitter, then time and distance began to take on more meaning. I've since completed about a dozen half marathons, two marathons and numerous shorter races. Because I just remain pretty slow, I've settled on the half marathon as a challenging yet achievable distance for me. I also very much enjoy the 10k distance; and I've come to realize yet again how important expectations remain to be very important when it comes to running and enjoying what best works for you. There's always someone your age - whatever that is - that will be faster and be able to run longer. So be it; just go out and do what you can do and enjoy it.

As a lifelong jogger, now 73 and still running 3 times a week, I get satisfaction on every run from consciously reminding myself how lucky I am still to be able to enjoy running, listening to my wee niggles and running in my lower heart rate zones most of the time. There is more to running than PBs that are all behind me and no shame in that.

I started running this year as I was approaching 60. I ran my first marathon last week and a half-marathon in the mountains in July. My tips are: Go to bed earlier. If you are interested in losing weight, take the long view. Be careful with calorie deficits in order to avoid injury (tibial stress fracture in my case). You can exercise your abs everyday, and should. Only run as slow as proper form will allow -- don't "shuffle jog". Be wary of training plans that don't include enough rest days. Build up your mileage gradually and consistently. Pain is meaningful and shouldn't be ignored. Your shoes -- even if you think they are good -- may be hurting you. Run on trails. Remember to smile when you run.

I qualified for the Boston marathon at 49 and qualified again at 50. Anything is possible if you put your heart and soul into it 😊😊

Ben.. LOVE this. Now you are talking my language.. in a 55yr old who runs 4000km a year. The best tip I can give to us oldies sounds like it disagrees with your first tip about recovery, but it is just an adjustment. The difference between younger and older runners is not recovery but how they respond to recovery. A younger runner can use a recovery day and do nothing, and it works for them. If an older runner takes a real day off then they can get a lot stiffer and the next day is tougher. For me the key is ACTIVE recovery. I rarely take days off, instead my rest days are active recovery.. a day where I get a super easy bike ride or gentle jog. That gives my body a chance to recovery but steady supple

Hi Ben and Sarah.Just over 5 years ago at nearly 58 I was nearly 18 stone and could not jog 200 meters. Now at nearly 63 I have run 6 marathons with a best of sub 3:28, 50+ halfs or further with a best half of 1:35, a 42 min 10k and a 5k PB of 20:18. More important than any of these times is that I really enjoy the training runs and I am far better physically and more important mentally than I have probably ever been due to the running. Really enjoy your channel and find it really inspiring in so many ways.

Am now 76 years of age. Am fastest at 15 local parkruns and am doing Brathay Trust 10 in 10 next May. Push gently and enjoy.

Started running about 63 after we changed our diet lifestyle, had super energy and needed something to do in the winter so I started running in the woods. Hated running till 63 ☺️. Now I look to do first ultra at Leanhorse 50k Next year in 24 for my birthday gift . Can’t wait cause I’ll retire finally ! 👍🏽👍🏽👍🏽👍🏽

I always smile when yongs give it a go at "when you are older". I'm 60, have been training on various levels since I was a teenager. Trust me, you can handle a lot more than most experts believe. Its not impossible to train like when you where 25. Getting fatter ? Eat more healthy,. You do NOT need alcohol on a daily/weekly basis and move out of the chair/sofa and move around more instead of using age as an excuse to be lazy. Strengh train more and vary the type of excersise. Go to bed and get a good nights sleep is actually the one key element that has proven to be of more impotance as I get older. Recovery is slower, but being better at active recovery makes up for a lot of time. You could say, age has forced me to be more efficient, sticking to what works instead of jumping on the current hottest fascion in training. I can still do a sub 20 min 5K, but prefer longer runs.

I started running after retiring from desk work at 69, and am now 71. I started with the nhs c25k - I encourage anybody to do that as it is very easy and steady, and really works. I then tried garmin training plan for 3 days a week 5k aiming at 28 mins, but halfway through started to get overtraining which was horrible, including depression, sleeplessness etc. I took a week off, recovered, and modified the plan so I didn’t get exhausted. I lost 10-15 lbs without really trying, now having normal bmi. Recently I have started easy bodyweight and mobility exercises for 10 mins a day to keep up my strength. I should say that my physique is still improving, and I don’t believe you are destined to lose muscle mass over 60; mine is increasing! I feel great physically, eat well, and take no medications. I don’t do more than 4 hours a week and only run when feeling good.

I am 68. Been running about 20years. Several years ago I switched to a zero drop minimalist shoe. I feel it is like a great coach keeping my running form correct . Not just foot strike but overall body position, landing correctly, strong feet and calves. I believe this has kept injuries to a minimum and helped me to keep the mileage up. Ran 3000km last year, no injuries.

Hi Ben, I'm 54, and I started running at 53 my advice would be to run slow at an aerobic rhythm. This rhythm reduces fat and makes the heart stronger while gaining more strength.

I’ve found that running every other day has really helped with my training as I’ve got older (48). Keep on inspiring Ben 👊

Kudos for touching on the impact of menopause on running. The more channels like yours talk about it the less we feel like we are just useless at running and to cut ourselves a break. Joint pain, fatigue and poor sleep can drain any motivation but knowing that you are not alone and its okay to have a rest day really helps. Thanks again for the excellent content.

You got me with this vlog Ben. Life hasn't been good this year. Lost my mojo but decided to change my approach and now I run 7 days a week with 4 very easy runs, 2 harder runs and a long run on a Sunday. My goal is to run a 100km race before I can't run anymore and I will do it. I'm 53 and my life would be incomplete without family, friends and running. Love looking at you and Sarah's adventures. Total respect to both of you and all the best. Maybe some day you might run here in Ireland.

I’m 66 years old and been running consistently since I’m 19, and except for some minor injuries been pretty much injury free. I have run approximately 60 marathons and races of all distances. Have also done numerous triathlons and trail ultras. plus I was an amateur boxer and college hockey player who still plays Mens league hockey and boxing workouts. The key to staying healthy I’ve found is to vary your workouts, incorporate weight training and take days off. I’ve never been impressed with someone who tells me they run everyday, to me that’s not training that’s obsession. One important thing to note I’ve found is that most people overtrain when it comes to marathons and ultra distance events. Ive done very well in marathons, trail runs and triathlons where my long training runs have only been 15-17 miles. A training partner of mine said two things that have always stuck with me. First is, your never in as bad of shape or as good of shape as you think you are, and secondly it’s not like we’re getting paid for doing this so just go easy and be flexible with your training and enjoy the experience!

Hello Ben, very good advice and tips, at 73 I find that good form is by far the most important aspect of running whilst getting older. Also one hill session a week, a 5k, 6 miles and recovery runs, no more than every other day, a strength session, a sports massage once a fortnight and a lot of stretching. Thanks. Geoff.

Advice, not just for 50+: Just Do It. No Excuses. Start gradually but be consistent and include some strength, weight training. Recovery time, proper sleep is essential even more when you are older.

At the age of 43 now, I’m starting to find my running and training overall has changed. I do need more rest days after intense sessions, but I’ve also found I can still achieve a very high level of fitness when everything goes well. Listening to your body, listen to niggles and pains, understand your biology and work on weaknesses. Have lots of different sports, not just running as the change will reduce injury instead of repetitive load on the body. Buy all the right vitamins! They make a huge difference now, and creatine does improve strength and endurance. Enter events and races, these are clear and direct goals to aim for that will keep you motivated and take you outside of your comfort zone.

Ran my first marathon at 51 and got my Comrades medal at 57. Have had numerous stress fractures, major surgeries and other medical issues. Next week my partner and I head off from Australia to run Berlin, London and Chicago Marathons and am so excited to just be able to run them at 61. Chasing my World Majors Bling. Running at any pace is definitely my happy place. Thanks to both you and Sarah for the passion you bring to the community.

I am 55 and been running a good 40 years now. For me, the biggest difference is accepting am not as "fast" as I was once was and resetting targets accordingly and things like age grading helps and dare I say the handicap system we have on runbritainrankings. I think the basics of training are quite similar and it is important to do some speed work but I tend to put far more of an aerobic emphasis to training these days and when I do speed sessions make sure I have a decent warm up and minimise anything flat out as have learnt the lessons of too many hamstring & calf tears and mostly since turned 40. So in that sense, as you implied at the end, avoiding injury as much as you can is vital as it does take longer to come back and then you are of course older and have probably slowed a bit anyway but when all is said and done being able to run is the most important I think.

I am 60 and the biggest issue I have found is the extra time it can take to recover from injury. I do parkruns up to 50+ mile trail ultras and am still hoping to complete a 100 miler! I’m just interested in the challenge rather than the position I finish.

Lol, Ben, your idea of slow is my idea of superfast! Lift heavy weights is my advice - I've lifted for decades - bullet proof legs and I put on muscle in my 50s (and hit new lifting PBs).

I'm 18 years old and this is still super interesting for me.

Big-time follower. I'm 60. I ran cross Country and Track in High School. I started running again about 20 years ago. You nailed it! Its all about getting out there, enjoying nature, and having fun! Thanks for the video.

Hi Ben and Sarah, I started running one year ago, at age 58. Since then, I have completed 4 half marathons and am now training for my first full marathon in November 2022. Joining me on this running journey is my husband of 27 years, who happens to be 7 years my junior. Still, we are both "older runners" and have been implementing your advice for the better part of the last 6 months having discovered that we are definitely more prone to injury than when we were younger. That said, running has seriously changed our lives. We have always been active (I am a retired biologist and my husband is an archaeologist turned administrator). Although I raced mountain bikes when I was younger, I had slowed quite down a bit. Running has changed all that. Who knew how much we would LOVE it. :) Anyway, my advice to older runners is: (1) BE PATIENT. Running faster and for longer distances takes time. (2) KEEP SHOWING UP. Running faster and longer also takes commitment. When I grow impatient and want to hurry things along I remind myself of The Smith's "You just haven't earned it yet baby". Just be patient and keep showing up.

Greetings from Colorado Springs, Colorado, elevation 6100 feet! I’m 62 and have been running off and on since I was a teenager. I am a physician and a sports medicine specialist who has worked with athletes at all levels including Olympic and professional levels. I discovered triathlon at 52. Had a heart attack at 56. Started back up serious training at 58-59ish and really started applying the 80/20 for my triathlon training about a year ago. It’s been the best thing I’ve ever done. I had to walk/run for the first 7-8 months before I really pushed myself back into continuous 30,45 and 60 minute runs. Still very slow but it’s been steady improvement. Tips: 1. Start slowly, unless you’re immediately coming off something else like a bike ride, walk for at least five minutes. 2. Drills should always be included that match the purpose of a session. Do not skip drills 😂 3. Resist the temptation to push when you’re supposed to be having an easier recovery day. If you feel good that means what you’re doing is working. Trust the process on easy days. 4. Try and split your running surfaces up. I do one run at the high school track, one in the streets around my community and one treadmill run per week. I also do one Brick run off the bike per week. 5. At the end of a run is the most important and best time to do more intensive and focused stretching. Your muscles, ligaments and tendons are now warm with rich blood flow and this helps avoid injuries and muscle locking up. It is to me the most important part of any session. I spend a good 15 minutes stretching after a run and I don’t get excessive soreness like I used to do. 5. Cross train. Swim, elliptical, cycling, walking. 7. Strength training at a comfortable level will enhance EVERYTHING that you do in life. I do one whole Body circuit training twice a week or upper body one day and lower body 2-3 days later. Just don’t overdo it. Go for high reps and light weight. 8. Have a reasonable core session about 10-15 minutes twice a week. I use a core session as a warmup to my weight lifting sessions. 9. Change your running shoes regularly. This can make a huge difference in stress on the foot ankle knees and low back. It’s also a great way of reminding yourself that you’re a real runner! Reward yourself with a professional assessment and recommendation for your gait and body type. You might find out that you need inserts! 10. As I’m still learning, I’ve recently learned how yo run relaxed. It dropped my heart beat about 7 beats per minute at the same pace. This can mean different things to different people but for me it was learning to let my shoulders relax enough so that with each stride, they were actually getting stretched! This happened on a recent treadmill run where I was focusing on body posture. Anyways, I love the channel, I love the maturity and dignity of the subscribers here and I hope this helped somebody somewhere. Bonus! Almost forgot! Get a running coach. Video yourself running for a few minutes from different angles and let them take a long look at what you’re doing. Recovery is very very important as you mature. You should listen to your body. I include proper diet as part of recovery as well and hydration is part of proper diet. It all trickles down to either help you or harm you. I now recommend that people install a few fitness apps or just use the app that came with your phone or watch. It’s very engaging and helps you to spot trends in what you’re eating and how it affects your training and body composition. They also come with some surprisingly good recipes and community support. OK. Done now. 😅Next patient please. ❤

Weight training is more and more important. Accept you going to get slower it is just life.

I ran my first 100 miler (170 km - they gave us bonus kms!) a couple of months ago at 62 (only started long-distance running at 56). I love the structure that training gives to each day now I am retired and have the chance to "selfishly" focus on my own goals. And, as you say, Ben, the longer the distance, the more competitive I am because a lifetime of stubbornness is excellent ultra training :)

I didn't start running until my 40s. Now I run mountain races in Wales and the Alps, finishing 2nd in my age category in a race in Chamonix. Oh and now I am in my 70s!

Hi BEN, I am a 57 year old male. I am currently up to Day 53 of a 365 day running challenge to run a min 6km every day. I have identified UTMB as my long term goal. Yes, I can kick the youngs guys butts over 170kms :-). I just started running again after doing my ACL. The everyday running is fantastic and has made my knee stronger than ever. In my 20's and 30"s I did long distance Ironman races (9x) and I have run over (60x) marathon races around the world. Running has saved my life, my health and my spirit. Keep up the great videos, we need to get the world MOVING.

Last tip.. PLOGGING (picking up trash while running). This has helped me become a better runner. Doing that in my warm up ensures I do a proper warm up (like you suggest) and gets extra stretching in (bending down). And helps the planet! It also is a great tip for new runners who are run/walking.. sometimes you feel a bit self-conscious walking in running gear. But if you pick up trash on those walking sessions people see a plogger and not someone walking. And those stretches come into play to! Hope this tips help. I keep meaning to make a video about these tips at some point and Ben.. you have inspired me. As a 55yr old I am running more than I ever have, ... Age is a factor, but doesn't have to be the limiter

Best advice for 50 + is to build up slowly, but also to try and push just that little bit further. I only started running at 52, 5k was my big goal then, I couldn't imagine going further. Next year to celebrate being 60, I am planning to run the Southern section of the Pennine Way with friends. If I can do it, anyone can!

I'm 55 and have been running for seven years. I love it and the benefits it has given me such as friendship, fitness and an improved mental health. Unfortunately an old knee operation has come back to haunt me and i have to undergo physio for a while to relieve knee pain. I now have to accept that I can't do 20 minute park runs anymore which is frustrating as i don't feel old but clearly my body needs more time to rest and adapt than I hoped for. Hopefully I can accept the new me and expectations and perhaps if the jnjury heals get back to where i was. If not, I'm sure my friends won't abandon me because my speed has dropped!

Hi Ben (and Sarah). Just found you and this fabulous video! Wow! Started running in lockdown with C25k and now run 5 to 10k regularly, just turned 69! I cycle about 60-80kms a week, and do 3x20 minute stretching sessions, as well as Body Pump and spinning classes. Never been so strong...ever! Your video is spot on. Work, rest, play and listen to your body. Do it because you love it, not just for the stats. Watching your other videos now! Especially shoe reviews!! Crack on mate!!

Thank you for thinking of us older runners. I am 56 and love running, but I have to do things a little differently than my younger counterparts. I added strength training this year and I feel so much better after my runs! Also, I have the same shirt you wear in this video and I really enjoy wearing it,

Ben You are a real treasure to the wider running community keep up the good work❤

Thanks Ben, great video & nice to see focus on older runners. All good tips, I’ve learnt to be flexible with the routine and not strictly follow a training plan which are usually very generic. Listen to your body and above all be consistent, set some goals and persevere. My first marathon last year 3:10 (age 51 now) and aim to steadily progress further. Good to chat with you at the Big Half 😃

A great video Ben and Sarah. I am 53 and just about to tackle marathon no 8 in London. Aiming for a sub 5 so my race at my pace....and I plan to do a 100k Ultra in 2023. Keep up the great work and recover well.

Excellent approach to this topic! Thanks for your balanced and well-informed tips for runners of my vintage. I think the final point is really the crucial one. When we get to a stage in life where we might not be able to run any more (hopefully not until we're in our 90s or beyond!) I think that what we'll look back on most fondly are the friendships and the memories of the places we've been and the things we've seen on the run. Keep up the great work!

hi ben I am 74 yrs of age run most of my life and later got diabettes 2, but still run, not nearly as good but what i do, i really enjoy, I have become a follower of your videos as i find them so helpfu and encouraging ,they are great stuff

Ben and Sarah you are the best kind of humans!!! Thanks so much for all the content on here by far the most rounded and informative youtubers out there for every ability of runner

Excellent video, thanks for taking the time to share. Cheers

I’m 58 later this month and enjoying getting back into running. I’ve recently run a 22.15 Parkrun and I’m hoping to improve that. The dream would be sub 20 but I have to be realistic maybe 21. I think there volume I can improve but I think strength and conditioning let me down the most. I feel my body tiring at higher paces after a few kms whereas at slower pace alł is ok. I don’t think I had this problem when I was younger. Anyway really enjoy the channel, thank you!

To rest properly...... To accumulate miles is hard, so taking days off between hard sessions.. The best! ... At my 53's.... Expecting BAA Boston authorized my 2023 entry submission... 🙏🏃‍♂️🤞😇

Loved the video Ben. I fit into this category. All good ideas. I still run 5 - 6 times a week but I do take more easy runs and if I am feeling beat up, I will not train through it, but take a day (or two) off. Another suggestion is to understand / know and accept your limitations. It can be a downer for us older runners trying to break a barrier that likely won't go down in our lifetimes (i.e. 3 hour marathon for instance). I've learned to just enjoy the fact that I can participate in races, and train with the same determination as I did in my earlier years. Thanks for the helpful video!

Great advice Ben. As a 57 year old regular runner I have found the delights of trail running & have completed a couple of Ultras in these past couple of years, something that will be regular feature of my running calendar every year as I get older. I still love competing on the roads & due to incorporating more strength work, Yoga & Pilates sessions I've achieved a PB's in the Half Marathon this year (1:36:00), 7 working hard to better this again. I have become disciplined in my easy runs as I get older to help with recovery and not worry about paces in these types of runs. Onwards and upwards, keep up the great work.

49 and always been fairly active, but didn’t start running seriously till this year. Trained for a half marathon and gradually got up to about 65km a week, 5 sessions - long run, speed work and easy days. The trick for me was consistency and building mileage GRADUALLY. Always warm up and keep the easy runs EASY. Hip strengthening/mobility 2-3 times a week really helped - particularly with runners knee that started to creep in. For my next half I’m gonna include some gym/weights work as well and looking to get in the 1:30 something range.

I started running 2 years ago when I was 58 years old. What helped and motivated me were the suggested workouts on my running watch (Garmin fenix 6x). I followed the workouts for around 6 months and saw my fitness improve massively during that time.

Thanks Ben. as a 62 year old regular runner, it's great to hear your support and advice for older runners. Quick thing, my own preference for non-impact intermission-day from running, is a twenty-minute session on a rowing machine. Works a treat.

Thanks for the great video, happy running!

Thanks for the tips!

Great video. Thanks for talking to us older runners! I'm 56 and still running strong. Love age-grading and placing high in my age group. Still knocking out ultras (n=112 and counting), but also enjoy my local 5Ks. It's all good! For new masters runners, I would suggest adopting a Jeff Galloway run-walk program. Less chance of injury. Once I passed about 45yo, I noticed I needed a longer warm-up and cool-down. Once warmed up, I can still put in hard efforts--hills, track intervals, tempo runs, etc (but do require more rest between hard days). No excuses, keep running and include at least one hard day each week.

I started running 5 years ago when I was 50, had a few injuries but bounced back to continue running. This November I'll be doing the Athens marathon hopefully around the 2:50 mark!

Hi Ben I discovered your channel recently and have watched every single video from the beginning. This is one of my favourite videos as it highlights athletes in older category and gives some great advice and guidance. I really love and appreciate also your videos about lows you hit, injuries, how you overcome difficulties and why and how you are dedicated to running. I also love how vulnerable and real you are. I live in SE London and run in Greenwich at times. I can see why you guys love it there! Thanks for this channel love it! 👏👏👏

Thank you so much for these videos , especially this one ,thanks for your time ,enjoy this info ,so helpful.good luck at marathon

Great advice. I started running in my 40s - 49 now and aiming for a sub 3 hour marathon in a couple of weeks’ time at Loch Ness. My advice is just to have the mindset that you can rather than can’t. Couch to 5K and parkrun are great ways to get started and are accessible to most people.

Hi ben n sarah, i started my marathon at 60 yo, 10k last 2019, 21k jan .2020, lockdwn on march 2020 , so virtual run was the only choice at dat time various 21k , now aftr lockdown 2023 marathon everywhere held in the country (phils.) At 65 , i am still consistently running marathons trying to upgrade to full marathon by 2024 , god willing , thanks 4 d advise n more inspiring tips for seniors like us ,kudos n goodluck 2u both n more power .

Just to add I am now 62 and been running all my life. I have completed many marathons and ultras as well as multi day events. Running just gives you a better quality of life. I am also a diabetic so this makes it a little me complicated. as there is a lot more planning involved for marathons.

Great video Ben and thanks for taking the time to think of us oldies! I’m 61 been running seriously about 20 years. Ran Antrim half couple weeks ago 1:41:55 and overtook many runners half my age on the way! Travel to Chicago in 3 weeks time for the marathon which will be my 5th. My advise if you’ve not done so already hit the trails. Every run is an adventure and a tonic for the senses. Ian 🇬🇧

Thanks for the inspiration. I’ve just started running this year in my 50’s. It’s hard work and sometimes I wonder if I will ever get any better but I’m determined to keep trying.

thanks, ben! great tips for us older runners who want to continue running for as long as possible! thanks for including our amazing running friend, martha, in your video :)

Great video! Thanks for the tips!

Thank you so much! Excellent video!

Thank you Ben and Sarah for the fantastic videos. I have been running since 2019 and am nearly 73. I started off with Parkruns and still participate whenever possible: I quickly learned that it is easy to get PBs when you first start out, and really really difficult now. Instead I always look at my age graded performance and if I can keep around or above 50% then I am pleased. I tend to review my runs as 'did I do that run as well as I could'. Although I have gone to the gym once or twice a week for many years, running outside has been more beneficial for my overall fitness. I use the treadmill when it is tipping down and find it easier to do progressive runs on a treadmill. Yes, to moderate strength work but I find static bikes and swimming boring! Love coastal walking. I doubt whether I will do ultras and am wanting to do local trails and have just bought a hydration vest. On a practical note I think as you get older (but possibly everyone should) carry some form of ID (I use my Parkrun wristband). My general maxim now is 'Wear out, rather than rust out'!

I have just come across this video and I'd just like to say that i am 59 and i fun 5 days a week and i do a 5k run. My health has improved so much as i lost 4 stones in just over a year. You give great advice and happy running.

I found this video at just the right time. After 10 years away from running, last night I bought my first pair of new running shoes in ages and today I ran/walked 2.3 miles. I ran a marathon at 35 and now, at 54, I’m looking forward to running again-not to compete, but to add it to my fitness activities and just enjoy it. Thanks for this!

Excellent video! Wonderful advice and insight. I am a 50-something runner and I find stretching before and after each run is key. I no longer run more than three consecutive days (even if my body is telling me I'm good to go). I do not run in the same shoe on consecutive days. Currently use a rotation of Invincible Run for easy/recovery days, Speed 2 for everyday runs and Rebel V2 for tempo days. This rotation just works for me. I use the Takumi Sen 8 and RC Elite V1 as my dedicated race day shoes (5k - 10k). Mentally, I have respected, accepted and embraced the aging process. Age is a great equalizer! It happens to all of us. In a way, I think running helps us age more peacefully.

Great content Ben. As an older runner myself (53), I find that the last few years have been some of my best. I am faster this year than I was 2 years ago. I find recovery is key and not being afraid of taking that extra day when needed. Nutrition is also so important as we get older too.

Great video 🏃🏼‍♀️🏃🏼 thanks Ben - I turned 50 earlier this year but only started running a few years ago, I’m gently coming back from injury but I’ll be improving my pb’s soon 🎉 know lots of fab older runners 😁

Good video Ben. I started running age 49 after many years of couch potato syndrome! Last weekend I ran 1:45 at the Great North Run, my fastest time on this course after 7 previous attempts. Oh and I turned 60 a couple of months ago. My tip is be consistent as this builds you physically and mentally. Age, pah it’s just a number.

just the vid i needed, thx a million!!!🎉❤

Great video Ben especially the bit at the end.

Great video and so good to see you talking about the menopause

Well said Ben, I also feel very lucky I am able to run when many I know cannot

Im 52 and don't feel old at all. Been running since I was 11. I remember Joan Benoit won the women's first Olympic marathon and she inspired me

You are so right 😊thanks for sharing it

Hi Ben, im a regular watcher of the channel and thanks for the tips for the over 50s so nice to see you covering all bases of your viewers. Im 52 later this year and took up almost 6 years ago after agreeing to do Coventry half marathon with a friend to support her wife’s charity Valley House and I haven’t looked back since. Injuries have been a bit of an issue of late just been back in my feet for 5 weeks after a six week break with shin splints that I blame on not getting enough rest after Birmingham half earlier in the year where I managed to shave off 2.5 mins off my pb bringing it down to 1:42:39. I’ve gone on to a 14 day cycle like you recommend and only run every other day now and I throw in an indoor row on one of the rest days to mix it up a bit and one day strength. Building base at the moment and will start training block late December for the Berlin half marathon April 2023 where I’m hoping to take that PB down a notch if I can😅 my tip is hills are your friends and are a great way to build both strength and speed in one workout. Keep the videos coming, they’re great👍🏻

All good advice. I'd advise anyone, whether over or under 50, that you can't outrun a bad diet. If an older (or younger) runner isn't currently exercising, its unlikely that they will have the best, healthiest diet. Taking out the junk, focusing on quality whole foods will really help kick start their running journey.

Been running nearly 5 years and 4 marathons PB this year 3h14m aged 59 next month. My advise is a good purcussion gun especially for those calves.

What a great, positive video. Thanks very much.

Good one and simply explained Enjoyed

Absolutely love this video

Thanks for the cameo appearance Ben 😁😁Keep up the awesome work on the channel 😎(I've also shared on my channel)

Started running in my early 40s, I'm coming up to 70 years old , i also do weights workouts every day ,and for those who may want to know i'm plant basted diet , so Vegan for many years also. just keep it going an enjoy . Many thanks for video.

My tip for over 50s: Look after your knees! Reduce the forces on your knees: High cadence, short strides, light bouncing style.

Good video Ben, I’m 58 did my first marathon 2020 hilly marathon did it in 03:23:35 & did a flat marathon last year got the time down to 03:17:35 so still can do Pb at older age, definitely some swimming & cycling helps, plus I found steady medium distance 15k hilly tempo runs help the most & long runs, thanks Ben & Sahara 😀🌿👍🏼👊🏼✅🍀😀

Running again at 56 after many years hiatus. Thanks for the video, Ben. Great advice and tips.

I’m 50 now, only really got into running last year so this is great. Thanks BEN. LOVE THE CHANNEL.

Im a bit over 50 and am in the best shape of my life. I started running 6 years ago post open-heart surgery. I will save this video for when I feel over 50. 😆 I treat Recovery like a workout, strength train on off days. Sauna and cold plunge after more strenuous workouts. - Great advice!

Great video Ben with some really good advice for all runners. I've been fortunate that my career has ensured that i've had to stay physically fit for the last 25 years, but i have been very aware of how my body recovers, and its so important to adapt your training as you age. I only got into running in my late 30's, and I can't envisage not ever running; it really is the best activity for a healthy body and mind. The the only advice I would add on top of that is to join a good local running club, not only can it help inspire you, but it gives you the structure to your training, be it track or interval sessions to easy long group runs which really benefit your mental health. I've just turned 52 and running stronger than ever. I completed 100 miles in 24 hours at Endure24 this year, my track and road times are still tumbling and currently training for the New York Marathon, but it wouldn't be possible without the incredible people I run with, who constantly inspire me. Like you say mix up your training, eat healthily, and invest in monthly sport massages, and you'll continue to go from strength to strength. Keep up the good work and inspiring us all.

In regards to running times getting slower, there are a number of online calculators where you can age-adjust your times, like a golf handicap but calibrated for age as opposed to skill level. So, you could run against your younger self and actually beat your PB. Or race against a whippersnapper for that matter.

Next next tip.. AGE is a factor in speed and performance but not the ONLY one. Do NOT stop chasing goals. Performance is impacted by other things like structured training plans and diet (a huge difference to my performance happened when I switched to plant based).. very few of us were at the pinnacle of our performance in our 30s so don't limit yourself. Look at other things in your life and improve those and you might still get a PB. I am going for a PB in my marathon at the age of 55.. even though I have been running marathons for decades!

Great video Ben with lots of good tips and advice. I run 3 times a week with a rest day between each. Bit of cycling, and the occasional strength work which I'd like to increase. Thanks for including the clip.

I’m 58....closer to 59. I’m training for a trail marathon. I’ve run all my life and for me the one big change for the long race training is DON’T run on tired legs. It just crushes me and sets me back a couple of days where as when I was younger it was a mandatory session. This video is awesome. New subscriber! I go by feel....I want fresh legs. Weight training helps so much just to bump strength a little. Just heading into my taper now (thank god). Awesome your in-laws are running and loving it! Peace!

Excellent advice all makes sense. I started running during the first lockdown at 55, 4 weeks ago I completed a 10k at 38:54 and PB for half Marathon 1:37:14. Strength training and rest is key. Our brain may say we are 18, but the body has other ideas. Keep running all you 50+ lets show the youngsters we are not ready to put our feet up yet!!!

Just turned 55 this year so moved up an age group in races I have been following your sub 3 plan for London this year and it’s going well. I ran 2.53 last year in London and I have already ran a 2.57 this year I will let you know how London goes after following your plan. I have done more recovery runs than I did last year and don’t feel as tired so hopefully come October 2nd I will be ready to get it done .

Massage is awesome!! Professional sessions not necessary. Before and after a run or anytime something hurts, up the muscles and around the joints! It's very helpful!

Hi Ben and Sarah. I started running at 40 10 years ago. In July I ran my Mara PB 2:55 2 days after I turned 50. Anything is possible when you train hard and put your mind to it. age is no barrier to you achieving your goals. I live in Australia and next week travel to Berlin for the Mara there where I hope to PB again, then off to London for the Mara a week later. Hope to see you in Berlin at the shakedown run! Cheers!

My advice would be 1. Join a running club. They are really supportive and it will encourage you to go running even if you dont feel like it. 2. Stop comparing yourself to others. Everyones journey is different. 3. Strength train. 4. Sign up for a race or do some parkruns. 5. Accept that everyone has bad days.