[Closed] Returning to running in old age

I am 53 and it usually takes me about 3 months (only running once or twice a week) to get back to my 'normal' pace which is usually around 8m 30s mile pace for runs of up to 8 miles (longer than that and I drop to about 9m mile pace).

a 10 year break from running

I am surprised how slowly I am running

I'm not surprised. Give it time, it will come, but will take a while.

I'm 61, and just got back after 18 months off due to a cartilage op. I think I'm not too far from where I used to be, maybe a bit slower, and certainly slower than when I was 31 or 41 but my attitude now is 'who cares"!!........I run for me not anyone else and I probably run further and faster than 95% of the UK population. I've never won a race and never will. If I knock a couple of seconds off yesterdays 10K then happy days. If I don't then I might tomorrow!............Its pouring with rain here at the moment and I'm off out now for my run!

43 is old age? I'm ****ed.

I'm 38. I wish I'd never bothered with it. I started running properly when I was 32 and I've been plagued with niggles ever since. My background is football since I could stand up and mountain biking and the worst I had was a couple of pulled muscles. Running has given me 2 slipped discs, a ****ed knee (recently), calf pains, and multiple hamstring issues.

I'd love to be able to run, but I think I'm probably done with it. I'm sure that's just me, and you will be fine if you take your time.

43 is old age? I’m ****.

This.

I'm getting back into running at 44 after a 8 year hiatus. I love trail running, I love running up and down hills. It's tough, speed doesn't matter.

I think a lot of your speed / endurance can come back especially if you're only 43.

Definitely take your time though on that recovery path and don't neglect the post-run stretching.  I tend to do some light foam-rollering before as well which has helped stave off the calf/achilles soreness I'm prone to.

Perhaps by early summer, if all is well, then incorporate some intervals / fartleks to start getting some speed back.  Like you say it really helps with the motivation although it's disturbing when you find how hard it can be to sustain something like your old 5k PB pace for even just a 1min on/30sec off type workout.

You need to give your body time to adapt to the load again after such a long time off. Muscles, joints, ligaments etc wont be accustomed to the strain so go easy and build up slowly. Recovery will also be more important. I find foam roller and some compression work for my recovery, and keeping hydrated and eating decent food helps.
I did my fastest half after just turning 45 so I don't think you should naturally think you're past your best at 43.

Thanks all. That has given me a lot to think about and good kick of motivation. The "old age" thing was obviously a bit tongue in cheek but I must admit it is the first time I have felt old.

how hard it can be to sustain something like your old 5k PB pace for even just a 1min on/30sec off type workout.

... exactly this, it feels miles (and miles) away.

I am beginning to think the biggest challenge for me will be redefining how and why I run and being bit more zen about the whole thing. One thing I will say is, that starting running again has done wonders for my state of mind.

I restarted around Christmas, was just getting up to 5km (ok for someone who hadn't done any running for erm, I dunno how many years) and then my calf muscle started playing up. Takes bloody ages for anything to recover at 50bastard7, so only just got back to the 5k again.
Oh to be 30 again eh.
[i]The “old age” thing was obviously a bit tongue in cheek[/i] GOOD!

Find someone to run with, great for social aspect (especially now) and the miles pass almost without you noticing if your running slower whilst talking, have run a fair bit over lockdown but by far my favourite have been running off road with my mate.

Might be better for me as I didn't even start running until I was well into my 50's so my expectations are low.

Age is only a problem if you use it as an excuse.

Joe Friel

Just to shame you (joking) the oldest person to have succeeded on the Bob Graham Round was 71 at the time! There's 140 completions by those fifty years and older. You've still plenty of time.

Find someone to run with

Mine's called I.Pod ... wouldn't run with anyone else!

I'm 51, finally knuckled down this year, did 100 miles in Jan and got up to a 38 mile week in Feb. Not fast mind you, anywhere from 10+ minute miles, low 8's at best. Pretty much run every day and so far avoided injury(touch wood). Actually love it and aiming for a local 50k Ultra in June, which I'm sure will involve walking!

by far my favourite have been running off road with my mate.

Gawd no - I hate running with anyone else (fine running in events when it's a whole bunch of people, but just two people. Nah)!

For me, mid forties,I think flexibility and strength are going downhill. It's probably possible to train for it, but it seems that would never be the same sort of bouncy explosive strength or flex as younger.
So speed drops.
Stamina can be trained, and I reckon half marathon upwards could get better. 5k and below unlikely.
Not sure about 10k.

And everything alanf said above, recovery will take more effort and time.

And 37 minute for 10k is more than ok in my opinion.

I'm 40 this year and will have been running (again) for 2 years in April this year. I hadn't ran since I was 14. You're never too old. I'm just about to crest 1000 miles since I started again and have just worn out (like, completely through) my first set of shoes.

Not quite the same but I'm 41 and never been a "runner" apart from the VERY occasional 3/4 mile jog (literally a few times a year). Decided earlier this year to start it on a more regular basis. Think I've been for a shortish run weekly now for the last 5/6 weeks and just been at lunch, working up from a few miles to 5 with the aim of getting to 10k in the next few weeks and doing that in sub 1 hour as a starter and then start to bring it down. Can't see myself doing much more than 10k as I'll lose interest but as a lunchtime break away from the home office, its perfect, easy exercise.

I have always enjoyed running and found it pretty easy. However the gaps between running seemed to grow from months to years whereas I always kept up cycling. Now I am trying to run again. No problem doing the run. Seems like I could run for miles but my afterwards my calves scream at me. Then the day after and the day after that they still scream. Makes me want to give it up and stick to the bike.

I've started (age 57) to get back into it since Christmas, having run very little for six or seven years. Really enjoying it so far, mostly Pentlands trail running with a few road runs on top. Actually when I say "running" it's more a mix of running and walking. Very slow (11 or 12 minute miles) but I've found I can manage decent distances. Thanks I suspect to the loads of lockdown walking I've done. What I have found though is:-

First five minutes and last five minutes of runs are done at walking pace.

The slightest sign of muscles getting tight and I slow down and walk for a while.

Post-run stretches essential. Also ad-hoc stretches on days off. Roller has been good.

I bought some OOFOS sandals for after runs as my arches get sore. Hesitated at first as they weren't cheap but they've been worth every penny.

I've been taking a neighbour's dog on some of the trail runs and she seems to love it. Good fun trying to train her as we go round, and she pulls me up hills.

Trails that I've mountain biked literally hundreds of times are very different when you run them.

It was hard work in the snow last week but absolutely beautiful. And a good excuse to be slow.

I do fancy going running with other folk but need to get my pace a bit faster first.

Finally, and most importantly, I'm getting a great buzz from it.

I do fancy going running with other folk but need to get my pace a bit faster first.

I put off joining my local running club for ages for this reason - I needn't have worried. Very relaxed and loads of speeds catered for... Great motivation to get out especially on dark wet evenings

I started running at 48 for the first time since school at the start of the November lock down. I thought it would provide an outdoor alternative to Zwift. I hated running at school and don’t love it now! As an overweight newby I am terrified of getting injured so have taken it very easy. I am upto 5k in 30 mins so a long way to go judging by some of these numbers. I do at least 15 mins of yoga before and after but am still sore and achy despite getting a proper fitting and expensive trainers ! Hopefully it will get easier with lighter warmer mornings

@martin_t I am you but older. Ran a 37:30 10k in my 30's and now am 54 years old struggling to get below 47. I find myself much more cautious as I never want to get injured and living in Devon it is just non-stop hills so every run is 1000 ft of climbing. On the plus side I'm going much longer now so on average am banging out 8-10 miles a run with a half marathon offroad most weekends. Seems like old age has slowed me down but allowed me to go further.

Abother one not ran since I was at school. Started running at start of last lockdown. Did my first 10k the other day. Yes lots of niggles, shin splints even when attempting to do C25K type training so just did it my way and got there in the end. Recent bad weather saw my runs drop to once in two weeks, but aiming to run once a week. Takes me a few days to recover from my runs. 45 now. I think I'm at the point now where after a couple of miles it dawns on me to stop worrying about what pain/niggles might come, relax a bit, and enjoy it.

As you get older going faster requires A LOT more effort. Possible with a proper training schedule and interval training at least once a week. Banging out the same run three times a week will only get your so far.

Or just take up trail running and blame the hills / mud for the slow times (like what I have).

Started back running last year after a 14yr gap & a touch of covid, did the couch to 5k which eased me back in gently and meant I didn't get any injuries as I've been plagued with achilles problems before. Plan to run a couple of half marathons in aid of MS society in memory of my sil later this year.

I'm 44 and just got back into running so youre in fantastic company. I much prefer trail running but it's a struggle in the slop

I've not ridden my bike all winter just cos of all the faff and have started running Mon/weds/fri

I'm very concerned about picking up a niggle from past experience so 30-40 mins running 3 times a week is all I'm doing. I might increase but will do it really gradually cos of injuries. Not messing with those again

I think if you perception of 'okay' is a 37min 10K then you're probably not running slowly now. 4min/Km is top 5% of males according to Garmin insights for 40-44yo

I am upto 5k in 30 mins

Nothing wrong in that - it's <10 minute mile pace which is something a great many people can only ever dream of achieving.

Seems like old age has slowed me down but allowed me to go further.

Good point...

and I should look at my current lack of fitness as what has stopped me getting injured till now. In contrast to previous (ill-fated) comebacks where I have been too fit for my legs.

I think if you perception of ‘okay’ is a 37min 10K then you’re probably not running slowly now. 4min/Km is top 5% of males according to Garmin insights for 40-44yo

I could probably just about do a 25 min 5k now, which I guess is not terrible. It is not so much the speed but the 'flow'. I used to enjoy running where I could open up my stride a bit and get in to a natural rhythm. Now it often feels a bit of a jarring shuffle.

My experience of returning to endurance sports after time away is that it always takes longer than I think it will, and as I've got older that's only got more so.

I would say that each time I've done it the sooner I've abandoned the memory of how fit I used to be the sooner I've passed the point of not seeing improvements, basically because I then stop going too fast for my current fitness level.

Give it time, leave the GPS at home and enjoy. Good luck.

That flow thing definitely happens less often or less easily but occasionally on a nice day it comes back.  It can be unrelenting though, there's no free-wheeling in running!

What has happened is I've noticed an improvement in my road/mtb climbing out of the saddle 🙂 .

I used to enjoy running where I could open up my stride a bit and get in to a natural rhythm.

I can relate to that. 42 now, started running in 2007. I remember what felt like effortless stretches across sun drenched fields at a good pace, my body feeling strong and fit.

I got back from a 10k trail run earlier which felt like the slowest of achey plods, or slides in places given the mud slicks out there.

Luckily (aided by the reading of 'Running Free' by Richard Askwith) I just see it as a different stage in my running life. I'm still getting out and enjoying it, and the interest and enjoyment of the outdoors/seasons/wildlife/new trails has taken over from speed and times that were in my mind 10 years ago.

I’ve a clubmate that restarted around 50, after 25 years off. Top 10 nationally now v60. Hope that helps 😀

Luckily (aided by the reading of ‘Running Free’ by Richard Askwith) ...

Thanks for that. I'll take it look. Edit: I have just ordered that

Incidentally, if you get the chance, I thoroughly recommend "The Unknown Runner" on YouTube and Amazon. It follows the Kenyan runner Geofrey Kipsang as he prepares for the Berlin marathon. The humble eat-sleep-run life in the training camp, really taps into the appeal of running to me.

Now 58, I used to be an ok runner (sub 40 10km, sub 3:15 Marathon). I got much more into mtb in 2009, training for and doing a few multi day big races (transrockies). In between I've tried to get back to running but have been plagued by injuries..usually calf tears. Got up to being able to run about 14km one year, but then got injured again. I keep trying cos I love running. Currently having another go, doing up to 30 mins run/walk, and building slowly. I've also started doing a bit of yoga in the hope that it helps...can't hurt at least!
I don't want to go fast, but I used to love doing long runs..if I could get back to that I'd be happy!

Started in 2019 aged 44, and have done very little cycling since - apart from when recovering from injury. I’ll never feel like a runner, I’m frustratingly slow but I do enjoy it. Only into the trail/fell side of it, haven’t done a road race.

As others have said, trail running helps to focus on something other than numbers and progress although I invariably do. I feel like it’s saved me from some injuries from how your feet strike differently on uneven ground, but I’ve had some horrific tendon problems and was in physio every fortnight or month for the first year. Lost most of my toenails too!

Running has also meant racing more - masters 40 bike races are few and far between in my part of the world but I can do a trail race nearly every week from March to October (non Covid years!). Always finish deep in the back half, have finished on the last page of the results but have avoided last so far. I don’t “train” or do intervals or anything, just run 50 or 60k a week in the Basque hills!

That said, the first time I went and ran 10k on the flat, I did it in under 42m so the fitness does come.

That said, the first time I went and ran 10k on the flat, I did it in under 42m so the fitness does come.

Nice work!

I always enjoyed the purity of running, but knee problems caused me to give it up in 2006 and take up mtbing for my fitness. However every now and then 3-6 month gaps, I’d feel ok and do the odd slow run just to prove I could do it. About five years ago I started taking glucosamine sulphate and my knees now feel strong enough to run occasionally. I’m going to be 60 this year but have been running twice a week at 8.30 ish pace for a 4 mile loop and really enjoying just being able to do it. I am now at an an age where I take it easy, don’t try and kill myself for a pb and let it all slip if the knee starts playing up.

Started at 45 having never really run much even at school, doing c25k, with an objective of 5 in under 25. Some ankle issues related to an old injury aggravated by a new one put me back and it was eventually about 11 weeks in total split by about 6 months to finish c25k. Around Jan Feb last year I did the 5 in 25 and went on to 23:15 for 5 which, given my background, I was well happy with, though I suspect I can do better. I'm not a natural runner. I need music and I need to vary the route, and it's a struggle to get out sometimes, but maybe I'll try a club or something when things get a bit more normal.

Is this a mid life crisis!? 😄

I only started running at 42, 10 years ago, only 39m 10k so far, just get on with it.

You aren't old.

You aren't slow.

I miss running so much.

Hip surgery 5 years ago next month after a lifetime of being a runner as much as a cyclist. I woke from surgery to a surgeon (also something of a name on the time trail circuit) telling me that damage was worse than expected and I now have no labrum on the right side any more as not repairable. That very occasional runs for phycological reasons would be ok but no more. I do go every now and then but the ache for days afterwards puts me off. Some days I wonder if I'd be better totally destroying it with abuse and getting a full replacement but I can now ride and do my day job issue free after surgery and I'd rather not risk messing that up.

My only caution - we are not all born equal. After my first scan before my surgery the collective first statement by those that know stuff when looking at my scan was '...and you did 34min 10kms and multiple ironmans a year on that? You were not born to run fella. What were you thinking!?!'. OK, I took things to extremes and I was very unlucky to have underlying issues but essentially I trashed myself. Listen to your body and don't be too mental especially ramping up from nothing to lots in a short time.

I still dream of a long 20 mile run over the moors on a Sunday morning. Nothing like it. If I was in your position (you are still relatively young) and could I would like a shot. But I wouldn't go mental this time.

Don’t chase times running as you get older, it will only frustrate you and get you injured.

Mate of mine mid 40’s still tries to push out the times he was doing in his early 30’s (national fell standard). He can just about do it, but then he will take literally months of niggles and injuries to recover. He hasn’t got to that place in his mind yet to accept that at mid 40’s he can still get up and down a hill/mountain in times most people would never achieve!

I am currently injured and missing running. I have all but given up mtb’ing because of the freedom trail/fell running gives you, but unfortunately my days of running, I think are soon to be over very quickly!

He hasn’t got to that place in his mind yet

I had that problem as I got older, moving back through the field and not being at the sharp end of regional races I found very difficult to adjust to and you are constantly dealing with the inevitable failure. Veteran athletic clubs and age banding is the best thing ever. I was dropping out the pointy end then picking up medals as a V40, V45 etc (top 10 nationally for 10k on the road 1st year as a V40) etc so you start to chase the other runners in your group which is motivating.

at the venerable age of 44, my aspirations for running & riding are pretty simple:

go average, go often.

I would spend two or three months stretching (yoga with Adrienne is good) and strengthening (kettlebells are great, squats, lunges,etc) and then take up running.

This is my advice after training and running a marathon at 45 years old. I didn't do the above sadly so spent lots of time in pain with sore feet, possibly plantar fasiwotsit and very sore calves. During my 21 mile training run I developed proper hip pain so had the last 3 weeks off and just cycled.

Oh, and if you are daft enough to go to marathon distance, don't ignore all that good advice on the day and get carried away with yourself. I nearly blew my under 4hr plan running with the 3 1/2hr bods!!

I think my issue is that due to biking my endurance is good so I can run a long way but my legs can't. That and basic male stupidity.

Thank you all; it has genuinely changed my mindset. Not least the motivation from hearing what others are achieving. Some summary points:

1) running slowly is infinitely better than not being able to run at all
2) don't chase the times of your younger self
3) compare yourself to others of the same age
4) be cautious about targeting speed - let it come naturally from increasing injury-free mileage
5) run off-road (good for the legs, good for the mind)
6) run with friends or in an club
7) foam roller [and stretch] before and after running
8) 43 is not old!

I'm 46 and struggle to get running again.

My tips would be:
1, Do you enjoy it? Do you feel good after? If yes, then nothing else matters.
2, Be grateful when you can run. I mean, really be grateful.

Glute strength is so important but often overlooked. Since i have focused efforts on strengthening my glutes, i no longer have back pain and my knees dont cause me any issues and I dont fatigue as easy as i used to. I have found these videos extremely helpful and i would encourage anyone to try them. Rubber bands are your friends here:

Im 36 and i run about 30/40k a week.

Great thread!

I'm coming back to running at 41 after a couple of years away and my main focus is to make it a habit.

Working from home is great as it gives me the time to get out in the mornings before work and I'm now up to 5 short runs per week, mostly off-road. They're only about 5k each and taken very easily but I'm feeling so much better for it. I hope to get back to fell racing whenever they open but I'm now running for enjoyment rather than chasing times, though I did manage an 18:50 5k as a test just after Christmas.

Calf locked up again after this morning. Starts out ok, then stiffens up down the outside of my right calf muscle. Walked home. **** running.

I’m now running for enjoyment rather than chasing times, though I did manage an 18:50 5k as a test just after Christmas.

#humblebrag...;-)

@DezB Im no expert at all and im not qualified in any way but i can share my experience. I would try to understand why your calf it tight. Stretching your calves wont help i dont think. Do you sit at a desk a lot? Do your hips roll forwards (check that Anterior pelvic tilt video above)? If your hips roll forwards it may be because of a lack of core and glute strength, your hamstrings may be under more tension, which may feed into your calves. Remember the cause of the pain is not always where you feel the pain.

I was doing a old man's run/jog once or twice a week before christmas just to try to keep the joints/ligaments hardened and vaguely able to do it. Then one of my kids who's just started running came back for a few weeks. (Oh to be young: he's doing sub 20 min 5kms on strava round the Meadows, 20kms or so Pentland rounds from central edin from pretty much nowhere.) This fired me up a bit with a few runs which I kept going until four weeks ago, properly running down the moor on a stony track, lengthened my stride and actually started laughing as it was fun, even as I rolled an ankle and somersaulted off the track. (Pride very literally coming before...)

I'm walking more or less normally now and was back doing ginger mtb within days but things take a while to heal at the wrong end of my 50s, so it will be a while before I forget the very obvious lesson and try it again.

Thanks for the tips @edward2000 - it doesn't make sense, was fine for weeks, then I twisted slightly avoiding a puddle (route is mostly offroad) and felt a twinge. Rested it, recovered, after 3 runs got the distance back up, then this morning, just went again. No pain, then after about 1km, starts to stiffen up. Maybe I need to just run on the flat.. Or, more likely, just stick to riding 🙂

Read 'Born to run' a couple of years back describing a secretive remote tribe of Mexican ultra-runners.
So is the problem trainers with padded/comfort soles causing us to not use our feet properly when running. If we were all barefoot runners would we be fine?

39 here and love running. Always had an ambition to run a sub-40 10k before my 40th birthday but given its in July this year I think for various reasons that's not going to happen!

As others have said I think after a certain age if you're keen on running you're also committing to having to be keen on performing some strength and conditioning work too.

Currently having physio for a heel spur so slightly worried I might not be able to do do any big mileage in future, though it seems OK knocking out 10ks once a week at the moment.

So is the problem trainers with padded/comfort soles causing us to not use our feet properly when running. If we were all barefoot runners would we be fine?

Get that can of worms open!
In short, no. There's no question barefoot running has it's merits, but there's also no question that modern running shoes can really help with injury prevention as well.

I have been doing a bit of research into this literature on this. The consensus now seems to be that there is little or no evidence that any specific type of shoe reduces overall injury risk. E.g. barefoot/minimalist shoes tend to replace knee injuries with Achilles and calf injuries. It seems even the new fad of maximalist shoes like Hoka Ones, if anything, tend to increase impact forces (through inherent changes in gait).

Personally, I think the importance of shoes (and orthotics) has been overstated in the past at the expense of factors that genuinely do decrease injury risk e.g.:

- Rest
- Not making big changes in mileage/pace/frequency of runs
- Strengthening and stability

Whereas these factors seem to make little positive difference in terms of injury risk:
- Shoes type (minimalist, maximalist, cushion etc.)
- Shoes that control over/under pronantion
- Stretching between and before running (although weak evidence for stretching after running
- the current evidence seems to be that ICE of RICE (icing, compression, and elevation) has little effect)

So is the problem trainers with padded/comfort soles causing us to not use our feet properly when running.

Usually it's doing too much too quickly (as cyclists we usually have good cardio-exercise ability) and then failing to stretch afterwards.

C25K works so well for me because it builds leg impact strength slowly and encourages stretching before and after. Trial and error has pinpointed week 3 as the re-start point that does least physical damage.

43 is not old, no'but a youth at 43. 58 gets me some proper "old man" noises if I don't take care.

I read Born to Run and it seemed to me there was an obvious difference in that I recall the local tribe were running barefoot in the jungle and on trails etc whereas lets face it most western/european runners are pounding tarmac all week. Its been years since I read it but I've a feeling that this might have been kind of glossed over or if it was addressed, I somehow missed it.

Adaptation is the key here. Your body needs to adapt to the new stresses being placed upon it.
I run every day (current streak 642 days) and about 50 - 60 miles a week and I get little niggles all the time, but I know now when its a show stopper or if its just a consequence of the different runs I do. Keeping on top of things like tight calves with foam roller and compression has meant I've not had to stop for a long time. Other things I can put down to worn shoes - my left hip usually starts to get painful when I'm using shoes past their best, so if I get the feeling I will know it's time to retire the shoes and get some fresh ones. It comes down to managing your body and effort and getting good recovery.
I still feel like I have room for improvement at 46 and haven't reached my peak just yet and I do reasonably well in vet categories for my age, but check out @Turboferret to show you what can be achieved for 'older' runners as he can achieve some sensational times.

Interesting @martin_t

I agree ref shoes. I actually run in Hokas but mainly because they have a stiff forefoot and I have arthritis in my big toe joints so that provides protection for that specific thing. Other shoes are available with this stiff forefoot now so I have more choice for my ailment. Agree also about orthotics I think they cant really help runners (or to a very limited degree) the forces are powerful and difficult to control. Trying to usually creates more problems, as you say adaption is the key over a long period of time. I used to run with some very fast guys and one in particular pronated excessively. He only had problems when he went through a period of trying to correct it. His body compensated and he is still running now (at 60)

I also think that running on soft ground provides no benefits over running on hard surfaces, your body compensates and adapts. It does seem intuitive that softer ground is better in the same way that stretching is commonly accepted to be beneficial, the evidence is weak at best that it has any positive benefits other than the feeling good.

If you have a knee pain from running, then you could conceivably see any number of specialists who would say it was in their field and would be more than happy to take your money:

-Physiotherapist
-Podiatrist
-Osteopath
-Chiropractor
-Acupuncture-ist
-Gait analysis
-etc.

My guess is a physio who is/was a runner and specializes in that area would be your best bet. Nevertheless, all of those things could work in so much as they may promote listening to your body and doing the things that will genuinely help (rest, load management, strengthening etc.).

As an aside. I had a friend who paid over £5000 by a very special specialist to be told her hip pain was caused by her jaw misalignment. The person flew over from one of the channel islands to present the findings. Indeed, I remember her showing me the x-rays that categorically 'proved' it. Indirectly I guess it may have worked as she had to carry around a lot less weight in her wallet

I was a fairly keen runner with aspirations of getting a good-for-age place in London Marathon but gave up for around five years and have never got fully back into it. My last half marathon was a good minute per mile slower than my best times and I felt much worse after it than I did when running faster. To regain speed will take consistent training and a few years, but my goals have changed to being able to comfortably complete 13 miles so I'm not too worried about this.

If you are experiencing aches and pains from running, its worth reading books like Born to Run. Whilst the major theme of the book lead to the trend for minimalist shoes as the Tarahumura and our ancestors run on the hard packed trails that are similar to tarmac, the advice on shorter stride and quicker cadence shouldn't be overlooked. Modern life does lead many people to become weak in key areas for running form, so reviewing your form and focussed strength training can help.

Actually love it and aiming for a local 50k Ultra in June, which I’m sure will involve walking!

Is it the Llangollen 50k? I've signed up for that myself. It'll be my first Ultra.

Ah, now it makes more sense, after watching this about calf injuries
.

Actually says how when you hit 50 everything takes much longer to recover too! (7m 30-ish)

Been running a while got down to 22min 5k.
But this lockdown have been running loads more but trying to keep hr below or at 140bpm.
It's funny really as when i was going nuts on runs i was doing about 2 runs a week. Now am chilling out a bit more i am running nearly every day.
Will go back to speed soon but am just enjoying not being sat at my desk all day every day now

Reading through with interest and notice a mention from @alanf 🙂

I started running properly relatively late, 36. Now 42 I seem to have found something I have some natural ability at, which is nice. Certainly get more niggles now though, and recovery time is a little longer, but can generally manage a 120 mile week if I'm focused and building for something.

Despite all of this, I'm still getting quicker and hitting PB's across a range of distances.

I was the first M40 non-elite in 2:23 at the London marathon 2019, although annoyingly and unusually there were 3 M40 elites ahead of me who swept up all the prize money.

This year I'm doing my first ultras, 50 and 100 milers, pushing the endurance limits a bit further.

My top tip would be to take it slowly, don't build too quickly. You can build fitness a lot quicker than the the little adaptations that tendons etc require to avoid injury. Keep things varied to avoid getting bored - distances, speeds, terrain, surfaces - it's all good.

Enjoy!

@turboferret

I started running properly relatively late, 36. Now 42 ... I was the first M40 non-elite in 2:23 at the London marathon 2019, although annoyingly and unusually there were 3 M40 elites ahead of me who swept up all the prize money.

Wow! That is jaw dropping stuff and to me redefines the possible.

Keep things varied to avoid getting bored – distances, speeds, terrain, surfaces – it’s all good.

Do you have any suggestions on when/how to introduce speed work, hills etc.?

Tried to jog this morning mid way through a walk. Knee said no after 10 strides. 2 months ago I was told 2-3 weeks before running again. Been committed to the stretches.

I guess I don't have tendonitis.

@martin_t very difficult to say as everyone is different and with varying experience. However, I would suggest that it's probably OK after a few months of building gradually to start introducing some more taxing efforts. Don't go too crazy as you need to consider the overall stress that the sessions put on your body - a short hard hill session will be equivalent of a much longer easy run, so if you're introducing taxing efforts, then you may want to drop your weekly total miles slightly to compensate. Once you're easily absorbing all of the training with no ill-effects then you can build again.

I must stress I'm certainly not a coach, and no 2 people are the same in terms of recovery and ability to handle training loads. For some they may be close to injury if they go over 50 miles a week so they reach their potential with low mileage, others may be able to take 3 times this so to reach their potential they can do much more training. One person's ideal training diary could potentially leave someone else totally broken, or another wanting more.

I will say that I have found polarised training has had a positive impact on my results - either very easy, or totally balls-out hard. The in-between pace just gets you tired but with significantly less improvement in performance. But this is probably something that is a little way down the line for most.

@turboferret
Thanks that advice is gold dust. The polarization of training is something that is dawning on me late in life. In the past, I always just ran balls out whatever the occasion. Not surprising I always ended up on a plateau or injured.

Well folks, for all the "I need to be faster to join my local club" crowd, can I recommend checking out your local park run results?

People have club name against them, so you can see the fastest and slowest runners in the club (can also check local race results).

Certainly at my local club, when we divided up into 6 person pace groups as part of plague-rules-compliance, it turned out that the 11+mins/mile group was shambling happily on at just under 13 mins a mile!

Most of us used to be at least a little faster but age & injury...

PS and I see parkrun is planning to come back in June.