I’m not a runner but I play on four competitive tennis teams at age 54. I started playing ten years ago and have finally found a sport I love. For me, the social aspect is very rewarding. I’m a non-drinker so meeting for dinners or drinks is fine but it gets a bit boring.
Interesting article and response from readers as well. For those who wants to dive deeper, note that there are studies of Olympians and their mortality. e.g. the link below. Conclusion, keep moving -- running/jogging/walking:
https://bjsm.bmj.com/content/bjsports/55/4/206.full.pdf
The present study demonstrated that former US Olympians lived on average ~5 years longer than their peers in the general population. The survival gap between Olympians and the general population was bigger in men, although female Olympians lived longer than male Olympians. The Olympians’ longevity advantage was mainly attributed to a lower risk of CVD. The other causes impacting the Olympians longevity significantly and positively, according to a decreasing gradient on the number of YS were: cancer, respiratory diseases, external causes, endocrine and metabolic diseases and digestive system diseases. Mental disorders and nervous system disorders, however, did not contribute to the greater longevity observed among US Olympians. The burden of each cause of death on Olympians’ longevity was similar between male and female athletes.
3
I should add that as our brains mature, we prune our neural connections or synapses to enable us to perform functions we continue to need regularly more efficiently until many of them become rote or second- nature. Running can be one such function.
3
It's also never to late to realize that running after 50 can be detrimental to your health.
I am 72, was running in my 30s and developing all sorts of knee, foot and toe pain despite careful preparation.
My family doctor told me to stop and take up less strenuous exercise which I did.
All my troubles went away and not at 72 in good health. All my "gym rat" friends (and to be far my couch potato friends) are now "cripples" with all sorts of back, leg, knee and foot problems.
Ok let's hear it from the seniors who run marathons every day and suffer from nothing.
You are either freaks of nature or fibbers.
2
Now 80, best thing I ever did was take up running at age 40.
Two things that kept me so committed to running: 1)Finding a group to run with weekends or more, and
2)Getting into road and track races to motivate yourself to improve, not worrying about winning.
Still running and feel great!
4
@Mary: good luck with that marathon.
I'm 75 and about to go on my morning run, which is down to just over two miles but working towards my first 5K since Covid sidetracked everything.
It's not always convenient but my wife and I are into our third year as pescatarians, walking/ running and working out a couple of times a week. It concerns us that our fellow Americans are indulging in fatty fast foods, alcohol, rejecting exercise and medical advice...the most flagrant being among the those rejecting vital vaccinations and wearing protective mask, choosing instead to wear t shirts like "Don't Fauci my Florida!"
6
I ran periodically over my life but started to do it earnestly when I hit 57 in 2019. Now I am faster and run much farther distances than when I was in my 20s. Go figure.
6
Even though I don't run competitively, I am faster than I was when younger, too--by a quantum leap. This is how I rationalize it: When we're very young, many but not all of us lay down memories directly upon the motor cortex, memories (according to Lisa Barrett) our bodies deem necessary for survival, like how to read, tie our shoes, sing a song, etc. As we grow older and "up", we gain access to more of our brain, especially the outer layer of associative or cerebral cortex in a process comparable to adding new memory cards to an existing phone or computer. All that extra space is now available to store old lessons on, so we transfer them to the new card (just as we transfer files from our phone's small memory to an SD card inside), freeing up motor cortex (as well as cerebral cortex, which is largely barrier-free) to work more efficiently at what it's designed for. Tall for my age in my youth and more awkward than I wanted to be, I didn't hit my stride as a basketball player till I graduated college for the same reason. The Philadelphia Inquirer had a writer with a name that alluded to this phenomenon, which as a neuroscience student made me aware of it--"Slobodzian". Happy trails.
1
I agree! I begun to run at 55 and now that I'm 62 I'm turning to ultratrails, supervised by a physician of course.
Running into the wild in the mountains is an extraordinary moment of freedom.
Anyway, see you at the NYC Marathon next year (my third time there)
11
I started running when I was 20 and had to stop running at 58 due to patellofemoral arthritis. I wonder if I had waited until I was 50 to start running the patellofemoral arthritis wouldn't show up until I am 88. But now I walk instead of run.
4
Get new running shoes ever 300-350 miles. It makes a big difference, at least for me.
5
I rode my mountain bike for the first time in a long time today. It was a humbling experience. All of the things I never thought about like getting on and off, I had to do carefully and slowly.
how the mighty has fallen :)
3
I run 6.5 to 7 miles for times a week. I've never understand the interest in marathons. At least once a week, I run at midnight through FiDi and evirons. I feel like Batman. I never have any goals. Juts fun and sweat. I'd rather run faster for less time than slower for more time. Sprinting hurts my knees. Otherwise, Id sprint as much as as I run.
7
Just a note - if you are very tall and therefore heavier be very careful about running. Old bones and the forces on your body can mess you up. Talk to a sports doc.
7
I started running at 59. My plan was to run a 5K. Now I'm 64 and training for my first marathon. I feel great, have made a bunch of new friends, and found my passion.
26
@Mary Thank you for the inspiration and wishing you best success and fun in your marathon.
4
I am not really a runner, but I took up Martial Arts at age 51. So I sometimes incorporate running into my training. There is now a group of Master Women in Brazilian Jiu Jitsu who pushed the International Brazilian Jiu Jitsu Federation to open up Master categories for older women. The response was amazing. I was able to compete in the Master Worlds in Vegas at age 62 in the over 60 “Master 7 female blue belt category. It was only the second year that women my age competed. The Master Women I met at that competition are fit and fierce. I think a lot of older women are taking up sports at older ages and enjoying it.
14
Agree - I just enjoy running and being outside and seeing other runners. No real desire to run in any races, much less a marathon. I keep it to 10 - 20 miles a week, but run almost everyday. Have fun.
11
I started running at 63. At 71, I ran my first marathon, at 72, I ran my 2nd and shave 26 min off my time. I’m getting faster .
28
For those who are interested, but need some structure and encouragement, here is a good podcast series from the UK's National Health Service for getting people running, called "Couch to 5K". I am in the middle of the series at the moment.
6
@Andrew The program can be found here: https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/. It is quite gentle, requiring one day of rest after each time of exercise.
15
@Andrew
Thanks for mentioning it.
2
@Andrew Thank you Andrew! I'm going to "give it a go"....... !!
4
Not doubting that lifelong fitness is, overall, a good thing.
However, it would be interesting to see data, from this same study-group, comparing joint deterioration in knees, ankles, feet, hips. My gut (admittedly not the most reliable of organs) tells me that the lifelong runners would not compare well.
1
@Susan Kaspar
Yes, that would be interesting. As a distance runner, I have learned the more I use my body the more it responds and is alive. Life means response and healing. Car parts wear out, bodies aren’t mechanical. We have been led by the medical community to expect deterioration and our expectation plays into our outcome.
9
@Betsy Agree! I think of it more as “use it or lose it” rather than “don’t wear it out!”
While the study only focused on running...the same is likely true of other pursuits.
The only real caveat is proceed with caution and do so by being informed. Its highly unlikely that a sedentary 50+yo would be capable of entering a Crossfit box, claim to find their physical calling, and do so injury free for very long. Same for power lifting, which has seen a spurt of older clients.
Ive too often seen enthusiasm for a new thing, ruin a normally sedentary, or even moderately active older clients physical pursuits.
They must find expertise that is knowledgeable of older clients, and who is not adhering to a must-do X mind-set. Too many trainers have strict rules for training clients, that are not based in reality. And that they often don't follow themselves. Too many trainers see the older client as some quick cash, as they dont expect them to stick around, so they over train them just to make the client feel like they are getting their money's worth.
Those of us older athletes, and long term consistent exercisers, know that listening to our body is perhaps the greatest training tool in our bag. Which is something the novice does not have enough of.
Self-awareness is key for the older exerciser/athlete.
5
I'm an outlier in that I've neither become leaner nor significantly faster in nearly 4 years of pretty solid training (4-5 days a week depending upon which training plan I'm following), 13 (or so) half marathons, 6 marathons, one 50K, and a bunch of shorter distances. I have always been active and had "jogged" on and off for many years. I was in good health before taking up running more seriously and remain so as I approach my 63rd birthday; I always had a pretty healthy diet and haven't upped the food intake as I've added mileage (except for a modest amount of extra calories during longer runs), but the pounds have hardly rolled off. You wouldn't look at me and automatically say "distance runner". Would I like to run faster? Sure, and I strive to do so. But I also have come to the conclusion that some of us, regardless how consistent our training and the quality of coaching advice we get, are just not ever going to get very fast. That realization doesn't fill me with joy, but it prevents me from feeling too frustrated with myself when marathon #6 is slower than marathon #3 (same race, one year apart).
14
@Another older runner
I've boxed for 30 years and - same thing! Every week I'd say to the bent-nosed pugs who run the place, "all this ab work - still no abs!" Finally, someone said, "it'll be your diet. If you're training regularly, and not losing weight, it's because you're eating (and drinking) too much of the wrong stuff." So I tried intermittent fasting (which is, as I'm sure you know, basically no breakfast or snacks of any kind, until lunchtime - water, black coffee, green tea only). Effortless - and transformational.
5
The emphasis on 'competitive' running can be an elitist trap. I have crazy competitive running club runner friends - and they're all nursing back, hip, knee problems and surgeries. Running in later life is a personal journey and while the PR is a fine achievement just warning that the real winners may be those who can keep running longer. Doing my first NYC marathon in a few weeks at age 56 and my goal is to nudge in under five hours.
12
A grateful heart can run forever.
6
I'm 56, been active all my life but never in formal competition. At 50 I hiked Mt Whitney and realized I could maintain a training regime. I entered half marathons for four years, got faster and faster, happy to be nibbling at 2hrs completion. Now I am recouping from an injury from two years ago of over training by continuing to run and bike. Its been a long road, a bumpy road, but to keep moving and getting to the point of a goal of the next race is key, all be it with an eye to preventing injury through attention to hydration, stretching and just plain self monitoring of my body. Maybe training at an older age is just listening better to your body?
11
@MB As someone who started running in my 30s, I think your last sentence is spot on regardless of age. I didn’t grow up athletic, so I had to learn the hard way to listen to my body - and suffered a few months/years long injuries. I’m now close to 50 and have worked most of that out with proper stretching (which for me means not too much, no yoga!) and knowing when to stop. Here’s to many more years for the two of us!
6
@MB,
"Maybe training at an older age is just listening better to your body?"
Absolutely. I'm not a runner (I have been in the past) but I suspect that's one of the reasons for the comments from some people about running being hard on joints. People aren't taking it slow enough at first (and we also don't know from the comments to what extent people were trying to start running with too much excess weight.)
I'm 63, been active all my life, and mostly (right now) do weight lifting (soon to return to stepper and rower.) It is a fact that muscles are much quicker to strengthen than tendons, ligaments and joints. People who do serious calisthentics (think "low-level" gymnastics on rings or parallel bars, see link below) refer to this as "straight-arm strength."
Take a body builder or weight lifter and ask them to spend any amount of time with straight arms on rings and they won't last very long, or will injure themselves. A gymnast can do the same with no problem and has very strong and large triceps, biceps, etc. The difference is the gymnast also has very strong ligaments and joints ("straight-arm strength.") But it takes longer to develop this sort of strength.
Link to Calisthentics site:
https://www.youtube.com/user/FitnessFAQs/videos
4
55 and started about a decade ago, more seriously about 3-4 yrs ago. Do 10-15 races a year now, from Mile to Marathon and I’ve been getting faster. 05:57 on the Mile recently (and could do better; hopefully will do next time). Best shape of my life, with good body weight too. Ran 27M last weekend because I felt like it and am now considering my first Ultra in a couple weeks. All this improves mood and outlook as well. Plus, you’re outdoors, and it can be social too. #wil2wir
5
The advice to start running as a means to achieve better health is, IMHO, a bit of mythological rubbish! And never more so than when it is teamed up with distance objectives. There is only a small subset of humans for whom running can said to be a more or less “natural” activity: by virtue of body type and profile they do not seem to be running so much as gliding effortlessly stride by stride across a surface, expending a least amount of energy. You are probably not one of those favorably endowed people and probably should not allow yourself to be persuaded by the myth that running, as opposed to other types of physical activity, will make you healthier. Most of the older people I see running huff and puff and sweat to such an extent they are probably doing themselves harm. And don’t get me started about any supposed benefit of running in a marathon. Be smarter about this! Do go to a gym or workout facility that is comfortable for you. Discuss your objectives with a trainer who will match your age and profile with a set of workout routines: which should be workout routines to increase aerobic capacity, increase balance and agility, and improve muscle strength and tone sufficient to support the first two. After working with a trainer for a month or two you will start to get a sense of what will benefit you most. I am over six feet and 190 and, at age 77, probably in better shape than I was at 27 following a bunch of routines and activities that do not involve running.
6
@Onta Hill what's the more rubbish suggestion? that running is a natural human movement so could be the key to ageing well, or that we should prioritise comfort over exertion when seeking the benefit of regular exercise?
It's ok to not like running. Most people don't. Especially over-weight people (as i've been, several times), who often claim that they're just not built to run. Whether they truly believe this or not, most of them would be amazed at how much easier it is to exercise after losing extra weight, especially as one ages.
But "lightly perspiring" on an elliptical machine, with aquarobics or through curling foam-covered 1 pound dumbells is not vigorous-enough exercise - it's just a bit of light movement.
Better than being a couch potato, sure - but not as beneficial as running or jogging slightly above walking speed.
People of all ages, shapes and sizes enjoy a trot, and shouldnt be afraid to give it a go at any life-stage.
4
It seems like those who started mid-life or beyond still have knees, so there are benefits to waiting...I was a runner briefly (early-to-mid-90s), and I’m itching to start again. C25K really assumes that you can run a mile at the outset (I can’t), so I’ve settled on Mark Kennedy’s None to Run program. Reading an article like this has me amped.
13
I started running in my late 50s when my marriage collapsed. Running opened up a whole new world for me. This year, I came in first in my age group in two races in NYC. I've run nine marathons in seven years and although, I've been sidelined a few times with sciatica, and bronchitis, I plan to keep running and racing all distances.
The running community is very supportive. No one judges you; other runners encourage you to do your best, and in my running group, we are always happy for members who PR or race well. I'm just sorry I started so late in life.
8
I am turning 54 soon. My youngest child was diagnosed with a brain tumor at age 11. I was 52. While she recovered from surgery and radiation I walked and jogged to get a much needed break.
(I am slow. I am still 25 pounds overweight. I wish I were not, but I love food more than a size 8.)
In gratitude to the city of Boston where she received care, I trained and ran the Boston Marathon to raise funds for Ronald McDonald House. It took me just under six hours to finish due to asthma attacks, blisters and cramping.
And the hills.
Through the grace of God, I raised nearly $60,000. I placed near the top of all the thousands of charity runners.
There are many ways for people of all ages “to win” at racing.
See you outside!
45
@NYC Mama You’re an inspiration. Congratulations on finishing the Boston and raising those funds!
3
@NYC Mama This gave me goosebumps. Thanks for sharing your inspiring story and for your amazing fundraising work. All the best to your daughter: may she be as healthy and heroic at 54 as her mom!
3
The most striking thing to me about the picture for this article is the flat stomach of the older gent. You'll see this as a rule if you were to join a pay running club. Not so much in free, beginner's clubs, though, and definitely not in walking clubs and bicycling clubs. I've been a member of all of these, as well as going to many, many different events over the last ten years. Just an observation as to which activity may be best to shed visceral fat and keep it off.
4
I was also a late starter to running at age 53. Originally, the plan was just to do a half marathon with my older sister. After the race, I decided to keep up the activity for a while. Smartest thing I ever did. Running provided the missing link to me for weight control. Pounds just evaporated! And, I helped it along by making some dietary changes.
Now, as the summer draws to a close, my running season is ending. I'm reducing my running mileage and walking more. It's been just 2 weeks since I started winding things down and I've already gained 3 lbs. During peak running season, I'm used to burning 500-1,000 cals a day. Cut that in half or reduce it to zero, as walking burns next to nothing, and it makes a big difference.
3
@Ron A Move to Texas. The running season is just getting started. The cooler weather brings out the mileage. When the pecans start falling is the greatest time of the year.
2
@bob
I've been making inquiries at work about transferring to Phoenix. I seriously like hot weather, inferno-type hot. While I like living in the NYC area, this business about going into hibernation every November, like a bear, is very depressing.
2
I'm seventy now. I've exercised most of my adult life. For years I was a runner -- gave it up when my knees went bad. You only get so much knee in this life. But this prompted me to consider what I wanted to get out of exercise, what I most needed to cultivate, and avoid. There's not a lot of cancer or CVD in my background, but I have osteoporosis. I came to understand that the bullet in the gun that is pointed at me is: frailty, a fall, a hip fracture. I need to prioritize preserving bone and avoiding sarcopenia. So now I do hard resistance training and free weights 3 days a week, and swim (not very fast) on 3 days. I also have taken estradiol and progesterone for decades and will continue to do so. I never thought my main goal would be building muscle, but now that's what it is.
6
Running in my 30s resulted in a damaged knee. I wonder whether brisk walking, which has fewer risks, will bring most of the same benefits. I can say for sure that when I walk a few miles a day, I feel much better, more alert, less pain and a higher sense of wellbeing.
6
Don't take this as an excuse to procrastinate! This study is focused on the people who started running later in life. Therefore (as the article suggests) they were healthy enough to start a running routine. There are likely many more people who are too unhealthy to just pick up running in their 50s or beyond. The best medicine is prevention! Don't wait until you're 55, obese and pre-diabetic to start living a healthy lifestyle. If that's you, then better late than never; if you're younger and healthy, it's probably still better to start sooner than later.
4
I am 83 and ran 10 Ks 40 years ago, trailing behind my fast running son and husband , but occasionally bringing home trophies, as in those days, fewer women ran.
Please keep these columns coming! The comments are so inspiring that I may try a little modest running. Right now I bike, usually just 12-18 miles, 3x a week, but I love it.
Tucson, AZ has a 130 mile biking/running/walking LOOP that is our pride and joy and has enabled some great runners to run safely and train on it. Come to Tucson and try our LOOP! And thanks for these great comments. Maybe I'll try a little running!
23
@nfahr YOU are inspiring!!!! My hope is when I am 83 I am a fraction as active as you! Keep it up!
Older folks can also jolt their skeletons and have all the joint and foot injuries that younger runners have. At least run on a soft track and grass.
4
I detest running.
Well...maybe that's a bit too strong an emotion. It's probably because my father was, and is, a runner. He's been one since I was a toddler. So mine is a pubescent reaction against it I suppose.
He's now 87 years of age and still runs upwards of 15 miles at a clip, about 3 times a week. I'd argue he does this to get away from my mother, who is also still alive. Heh!
In any case in the eyes of his doctors he's something of a freak. He takes no medications; suffers no maladies, and seems to just keep percolating along. I suppose from a health perspective we all aspire to this?
Regardless, don't take my reaction to running as meaning I'm some sort of couch potato. I'm not. I've been a life-long biker, and walker. I have a stretching routine that I complement with medium sized (for me) weight training. And I try not to sit too much, I keep moving. As such at the age of 65 I, too, suffer zero maladies. Life keeps rolling along.
Now granted with the health of two still living parents I'll allow that I could be a beneficiary of the genetic lottery. I say this as I watch friends and companions start to suffer the vicissitudes of life while I keep going in a steady state. I suppose my Father is emblematic of my possible future.
But I suspect this will be only if I stay to the philosophy that has guided me to date; and it is one I proffer to anyone who might ask regarding maintaining health. Use it or lose it.
John~
American Net'Zen
8
I started running three years ago when I was 56 and am now 4027 miles from home.
5
Stan, you ran that whole way? Wowzers!
@NYC Mama
Great comment! Way to Go Mom!!!!
Now 62... at age 55, I started swimming again after a 30 year layoff (swam competitively and played water polo). I have changed to open water swimming and learned a whole new freestyle stroke, fast in the water yet very conserving of energy. I swim 50m in 0:28, but more importantly in Open Water Swims I keep up with swimmers in their late 20's and 30's averaging 13:30/1,000m. My body and my brain are feeling good!
4
52 here. Running since I was a kid but decided to get fast in the past two years. The PRs keep on coming. Running first Boston in April. And the body shows the results. But as much as I do on the road, I need to do in the gym to stay healthy. Weights stretching rolling. Is all part of the puzzle and the joy.
5
That’s exactly right Julie. Good luck in Boston!
1
Those who start running & racing in their 50s, actually have an advantage over most life long “age group” runners. Why? Because most people who have been running for 20-40 years seldom race anymore and if they do they usually have a life time of running injuries to contend with. Plus, if you did the sport as a young athlete when you were supposed to (in your teens, 20s and even 30s) you probably reached a certain peak and enjoyed “personal bests” that don’t need to be fulfilled anymore. No one who ran sub 5 minute pace for a 5k in their 20s feels it necessary to run the same distance at age 50 or 60 in 7, 8, or 10 minute mile pace. That’s not to say those once fast runners (if they’re still running at all after age 50) would be troubled “jogging” those slower paces for personal exercise. It’s the late-comers who are always trying to prove their worth by counting age group places. Mainly, because they never competed in such sports when they were young. Some couldn’t because they were women and it wasn’t allowed, others were working jobs or maybe playing team sports instead. But placing emphasis on performance late in life as some metric for superior “aging” is wrong. The emphasis as we age should instead be on consistent exercise of any type. Comparing a 56 year old guy who played in the NFL for 12 years with his same aged accountant neighbor turned weekend flag football star, kind of illustrates my point. It proves, compares & measures absolutely nothing valid.
8
This is all great but nobody ever does articles on the lamed and injured runners. The gyms are full of them and that is only the ones who found a different exercise, swimming for me. There are many who just quit exercise. Running is fine for a minority of people, most cannot do it long term. Two knee replacements later I am happy I can walk, for awhile that was in doubt. If I had to do it over I would choose walking.
26
After my hip surgery, my Doc told me there was only one thing I should NOT do: run.
9
Personally, I doubt that a life-long jogger can become a competitive runner in his 50s. I‘ve always been in the middle of my age group, and happy with those results.
Competitive runners are significantly faster than me, despite my age group shrinking. I mean they are always among top finishers overall.
I think this jump in performance has to do with developing the confidence early on, alongside training. So much of running is mental.
My motto is keep showing up as long as you can.
12
I’ve always hated running, so I never have. Walking, however, is a joy: sometimes on my daily 5k, I loop on the logging roads above the house, sometimes I visit the alpacas and llamas down the road, and when the weather is inclement, I get on the elliptical and/or the treadmill.
The point is I walk every day. And at 72, I take no medications, have low/normal weight, and delight in life.
MOVE, people!
44
Why is everything about marathons? I run about 30 miles a week, but never more than 9 miles. I like to run fast and hard (I slalom traffic in NYC). I figure an hour is enough for health. Why do peopel feel the need to do marathons? I myself totally enjoy running. Id love to do more parkour type running. I love pedestrians, because they give me something to dodge. To me, running in NYC is like a videogame. It;'s thrilling and makes me high. I'd never run, if it were a chore. I turn fifty, next month.
18
The marathon is a unique challenge, not just physically, but metabolically and mentally. It’s a whole different kind of work from, say, the half marathon. Not the be-all-end-all, but after 15 miles the body begins to do strange things, especially if you’re really trying to race.
1
@Fm-nyc
But does it give physical pleasure? Children love to run. They run any chance they get. They run, skip, twirl, and hop. Children love movement. When I run, I try to enjoy it like that. I'm not sure that i even push myself. I just like to run as fast as I can for about 60 minutes. I never know my time. I lift a lot, and people say I'm ripped, but I don't have any lifting goals. I just like fatigued muscles and looking good naked. I don't understand competition with others or with self. I don;t watch any sports, aside from tennis. I ski, but I don't care if I'm skiing the hardest trails.
1
@Anti-Marx The longer you run the more it switches from a physical to a mental game. Not to say it gets physically easier, but it definitely gets mentally harder. For me, that’s what I’m proving-that I can make my mind let me run when it wants me to stop.
1
I started running competitively at 46. Still going strong at 59 and winning my age group
Never too late to start...
10
I'm 56, being running since 1977....daily, outside, slow-jog, 2 miles.....No Meds, No Pain, weight in proportionate to height, and mostly keep-up with my wife (13 years younger) :-)
9
as a newbie to running , I got started almost three years ago. I am now 55 and running has become a love affair with every step a step towards life and striving . being a late starter means I don't have to have any aspirations of winning. just lacing up my sneakers and running is winning. whatever you do, just do it...
7
At age 83 I have given up running because my dogs have to stop every 10 feet or so to sniff something or to do their thing. So now I am doing squats, walking fast around the house or dancing, which activities put my dogs to sleep.
12
I started running when I was 42 and ran a 1:34:10 half marathon at 50.
#1 rule -- be patient, don't hurt yourself !
I think astronauts and Navy SEALS are good examples of older people at peak fitness.
8
Running is too hard on the joints. Do something like row or cycle instead.
8
This is a myth. My joints have only improved since I started running long distances. You do have to proceed carefully and work on mobility and strength, of course.
4
If you want to run after 50, make sure you also do strength training in parallel. This means resistance training to strengthen your core, your glutes, your calves, hamstrings, shoulders, ankles, etc. This will cushion the impact of running preventing repetitive stress injuries and make it sustainable. A running everyday i.e. cross-train with some other activity on alternate days e.g. biking, swimming, etc. This will also protect you from repetitive stress and will furthermore activate other muscles and joints. Finally, know when to listen to your body and not push beyond what it can take. I have been running for 25+ years since my early thirties, sustained repetitive stress injuries and overcome them the hard way. You can run sustainably only when you know how to avoid injury and recover from it. Managing Injury: That is the real acid test of a sustainable runner.
22
@Kumar Ranganathan
This is great advice. If you've ever seen the quads of a professional marathoner, you'd know how important it is to build those muscles up.
1
Running is not correlated with longer life. Walking is just as effective and less damaging to the joints. Most hard core runners look like they're trying to starve themselves to death.
13
@Nickel If you don't like running don't run. If you like running, and can do it in a way that you stay relatively injury-free then run. My joints are fine (I usually run 25-45 miles a week depending upon what I'm training for and where I am in a training cycle). I do yoga every day and do some strength and core work, which might help protect the joints. I've had virtually no running injuries (my only serious injury, a sprained ankle, did not happen while running but while hiking). So if running bothers your joints, then do something that doesn't. But in fact, running in and of itself doesn't damage your knees. Running incorrectly does, and if you already have bad knees before you start running, running can exacerbate the problems.
3
I’m 66 and strive to sprint two blocks at my top speed.
Just a defense in case I get mugged.
8
I am currently embarked on a personal quest of walking -- not running -- the equivalent of the Appalachian Trail at a YMCA near where I live.
The Appalachian Trail is 2200 miles long.
I try to walk 2 miles every day, with an occasional break of a few days to gather the bits and pieces of myself back together again.
No speed demon am I.
It takes me about 50 minutes each day to accomplish, so Roger Bannister’s record is quite safe from eclipse by me.
Assuming I don’t break down somewhere along the way, I figure I can get the job done in about 3 years.
I can already visualize the Page 1 article in the Times about me.
“80 year old man finishes fake Appalachian Trail walk. Is not attacked by a bear or awarded a trophy. Says he will now try to climb Mt. Everest.”
38
running nerd mutual admiration society indeed
2
Yes, it you want to have hip and knee replacements, by all means, start running, one of the most damaging activities you can do to your joints.
6
I always marvel at the people who say they have run 20 or 30 marathons. what that doesn't include are the hundreds of miles week in and week out of preparation. contrary to popular misconception running is not necessarily hard on the joints. going slow and building up joint strength is key.
7
Pluribus10 is right. It’s just a myth—one that lazy doctors sometimes promote—that running is bad for the joints. But you do need to do strength training alongside.
2
Wow, so if I run for 10-15 years, I can have 12% more muscle mass and look like the guys in the picture? I'll stick with barbell training, thanks.
4
@Tom
You can also get a nice flat stomach. Worked for me.
1
I made a documentary about this very topic called THE HUMAN RACE. It was released this year. All the runners in it are over 50 and of varying degrees of ability, and all of them find running helps with much more than just physical wellbeing. Check it out if you're interested: https://www.amazon.com/Human-Race-Jose-Collazos/dp/B07KNJFKC4/ref=sr_1_1?crid=1N1KS8HFNYXID&keywords=the+human+race+documentary&qid=1568933102&s=gateway&sprefix=the+human+race%2Caps%2C210&sr=8-1
6
I love this article! I decided to run my first two marathons at age 55 (last year). I had run one half in my life and honestly, thought I had partially lost my mind. But I got the opportunity to be part of a charity team for the NYC Marathon and decided it was time to do something so much bigger than I had ever done. So for 18 weeks, I trained..day by day....and transformed my body/mind into a long distance runner. Not only did I run the 2018 NYC Marathon and raise almost $10,000 but ran the 2019 Boston Marathon for a charity team (and raised over $10,000). More rewarding than I can ever fully articulate. And for 2019/2020, am running half marathons. My body has never felt better...nor has my brain (not to mention my confidence in myself). Here are two articles I wrote for my coaching blog (www.shiftintofifth.com) about the experience: http://www.shiftintofifth.com/blog/2019/7/24/2019-baa-boston-marathon-did-it-reflectionslessons-learnedtakeaways and http://www.shiftintofifth.com/blog/2019/7/22/running-my-first-marathon-reflectionslessons-learned-from-trainingrunning-the-2018-tcs-new-york-city-marathon.
I encourage everyone in their fifties and beyond, give it a try. You won't regret it!
11
Well.. maybe. running is very hard on the legs and joints (especially hips). to deny the difficulty of running in later years is very misleading.
3
Never too late to move until it is and then it is too late. MOVE!
4
The article never denies the difficulty. Running is hard work! Very hard. Makes you feel amazing.
1
If new runners at 50 or 60 end up showing less spinal bone density then are new runners at this age actually going to lose bone mass? Or is it that the research did not measure bone mass in these new runners, who may have begun to run due to a diagnosis of osteoporosis. I have read in a number of respectable source is that running (where the foot lightly pounds the pavement) actually increases calcium and therefore eventually bone density. How do I got this all wrong?
3
55 here, running for 35 years.
Last year I had my first doctor's check up and the assistant was shocked that I didn't take any medication.
I am shocked that anybody would in that age.
Of course this is much more than just running. Runners eat healthier and drink less. There is a lot more to active people than just the activity itself.
8
@Two in Memphis
I'm 49. I don't eat white flour and rarely drink. I run often and lift weights. At 49, women in their 20's still admire my abs and body. I don't drink in the hope that in my 50's I can attract a 30 yr old wife and keep up with her in bed. I think I'm aging like Daniel Craig. I'm ok with that. As far as I know, Tom Brady doesn't drink. He might play football to age 50. Increasingly, I think alcohol is worse for the body than the FDA claims.
1
It’s true: when you are an avid runner you naturally move toward better food and less drinking. Additional health benefits.
I am sorry this article focused on competitive running but happy for all the commentators who, like me, took up running later and still love the sheer joy of getting out there and enjoying the movement, the sun (or rain!), the air on your body. I am 71 with a metal plate and a fake hip on my left side -- but I am still running. Not fast, on dirt trails, but still running.
27
I was a life long runner, everything revolved around it. Until about 3 years ago when I stopped dead. I had become burnt out, sick of it. About 6 weeks ago I started again - slowly and short distances on grass, no cement or even asphalt. I had forgotten the runner's high, the sense of accomplishing something after every run. It is addictive. I'm amazed at how much better I feel. I'm 70 and hope I can do it every day till the end.
21
I used to run in my 20s and had to stop due to an arthritic ankle condition. The ankle has since been surgically fused, and thanks to a wonderful technique called the Galloway method - which intersperses many brief walk intervals during a run - I was able to resume running at the age of 53. At 54, I completed the New York City Marathon - slow and steady in 6 1/2 hours, but got it done. Anything’s possible when you respect your limits!
11
Awesome. I was going to take up running this year. Just found out I’ve got five more years of not running ahead of me! Yippee!
16
This doesn't take into account the ease of injury, etc. Not as easy as it sounds. I am 50.
6
I am 83. At least 30 years ago I told my internist that I was going to begin running. He asked if I had a history of running and I said no. He informed me that running takes a heavy toll of joints (knees, feet) and advised me against it. I was thrilled because I HATE running and always did.
I live in my apartment which is a hundred stairs from the street. They are not straight up. They are well designed, comfortable with landings, inclines and turns with gardens and views of the ocean to give me peace. But the climb is 100 stairs. My apartment is on three levels and whenever I want something, usually there are stairs to negotiate. The only time I am a little winded is when I carry heavy bags of groceries up those stairs.
I no longer have a car here. I walk long distances in the city, take buses and cabs but mostly walk. While my energy is not the same as it was at 30, I have no known illnesses and recently began my first daily medication - a blood pressure lowering medication. It was not HIGH, but higher than I wanted it.
For all of the good comments her3e praising running, if you are over 50 and not accustomed to running, consider your feet and knees. Don´t run. But don't be sedentary. MOVE. And eat well.
Jim
14
30 years later, I wonder if internists would give the same advice? More recent research suggests that "motion is lotion" and weight-bearing exercise can be good for joints.
10
Indeed. It’s mostly hogwash, but one does need to proceed sensibly, do mobility and strength, and of course eat well. Most important: adequate rest.
1
I started running at 50 when as an oncologist I joined a fundraiser for multiple myeloma. It was a half marathon and I haven’t stopped since. I don’t run every day, I’m realistic about my pace, and I have shifted to high intensity sprints during long fast paced walks. I have added yoga in the past 2 years. When we travel, a 10 mile day of walking is the norm. I believe one of the benefits of starting late is that my knees aren’t shot. A moving body stays in motion.
15
Exercised my entire life, since I started lifting Sears Ted Williams weights in my garage in '79. Started biking to work about 4 years ago in the summer. This year something clicked and I really enjoy my time in the morning and my decompression ride after work. I ride about 10 miles each way (as I shortened my ride due to later sunrise). I have been a avid treadmill runner, but have noticed my times steadily decrease. Biking helps me stay strong and hills challenge my cardio. I have not had any nagging pains, as I did with running and I feel invigorated after my rides. Dropped pounds, which is a nice benefit, since I am able to ride multiple times a week.
Don't let the price of a new bike chase you away, I personally ride a mountain bike that I purchased 25 years ago. A new $2000 bike would only make my ride easier and that would defeat the purpose. Wear a helmet, scout alternate routes to avoid busy roads and have fun.
10
I switched to riding a bike. I ride and occasionally race road bikes. Although I was a far more gifted runner, I have had a little success racing my bike and I truly live the sport. So exciting!
4
My husband, 74, out “running” right now. It’s more like a fast walk. When he doesn’t run he swims laps for an hour at the Y. He has a great body.
32
After being pretty sedentary during the career and child raising years,
My wife because a runner in her 50’s and I became a sprint triathlete in mine.
Sometimes I’m actually goobsmacked by how well I feel.
Keep moving!
16
I'm 56 and I have started and stopped running throughout my life. The last time I started up I observed that while it used to be a matter of a week to get to the point where it wasn't just willpower vs misery now it was more like a month, partly I think due to asthma which was never an issue before. With that said what I noticed most about the effects of running is that everything felt better, the aches and pains in my knees back and neck were substantially reduced by this "high impact exercise." I don't run competitively and my time is slow 10 min mile being pretty much top speed over a few miles. The one thing that I will say is that I vastly prefer to run on trails and I pretty much refuse to run on streets or sidewalks. I end up driving 30 minutes each way to run for an hour on hiking trails. I think the constant changing of terrain prevents repetitive injury and certainly makes for a less monotonous activity.
7
I'm wondering if long term running impacts the breakdown of cartilage in feet, thus speeding up the arthritis process?
1
I've been running since my early 20s and now I am 52 years old. At the same time I played soccer for decades. All of my injuries came from playing soccer, racquetball, and even white water rafting. None from running.
While everyone is different, there is one approach that should be common for all runners. Start modestly and run in moderation. A good orthopedic once told me to always listen to my body or else I will be listening to him.
I am a 52 year old male and the only pill I take is a multi-vitamins. My blood pressure and cholesterol are great. I no longer run marathons but run half-marathons, 10ks, and 5ks. As I've gotten older, I have gradually reduced running distances and stopped playing soccer and added biking as an alternative to pounding my legs on asphalt.
My goal is to spend my golden years running down many roads and trails enjoying another fix of runner's high!!
20
I started running in my mid 30's and soon began intense training for 5K races. I found that I liked training more than races, so I just kept it up and continued to run up to the present day. I ran my last 5K race at age 56 finishing at 18:26. I'm now 65 and only exercise moderately for an hour 5 times a week, alternating between walking and jogging (1 min walk, 2 min jog, repeat the cycle for the hour), which is just enough to get my heart rate up for an appropriate amount of time, but not too strenuous where I'm fatigued for the day. Luckily, I've had no major injuries over the years and I'm fairly healthy, lean, with no meds. When jogging today I occasionally have flashbacks to my training and racing days, and I pick up the pace, but soon remind myself that my philosophy today is moderation, yin/yang, etc., which my body and mind seem to prefer. I would advise others of my age who want to start an exercise routine to use a heart rate monitor, learn what your moderate heart rate range is and stay within that range for at least 30 min total (rest during the session if necessary, but try to have at least 30 minutes of moderate heart rate during your exercise session) 3-4 times a week. You don't need "intense" and "swift" exercise; just use moderate heart rate as your guide and you will gain remarkable health benefits. Gradually ease into your exercise routine, give yourself time and adjust for what works for you…and try to keep at it the best you can.
15
All true, but I love the thrill of a race, especially when my heart is chugging along like a machine and I save gas for a fast finish. Age 55
There are implications for running as one ages. Hips and knees arent as flexible and running with added weight puts alot of stress on joints. Sprints and fast walking are better options in my opinion.
7
Competition might be appealing for some, but exercise matters mostly for health.
It improves your day to day life.
7
I loved reading everyone's comments and stories!
I am 69 and have been jogging since the late 1970's and getting slower every year like almost everyone else. The only thing limiting me now is what I think is arthritis in both of my big toe joints. It hurts to push up on the big toes.
Any suggestions would be welcome!
Otherwise the effect on overall health and energy are amazing. Most of my non running cohorts look like old people!
Forget the stop watch, although your total elapsed time is important. Just run for the pure enjoyment!
17
@Tom I started feeling the arthritis in my toe joints as well. Been active my whole life, participating in sports thanks to Title IX. But, this last year, I felt pain in my big toes, went to podiatrist, he said arthritis not bad but you are getting older, so I said, if I back off running, will that slow the arthritis process down and he said, Yes. So, now swimming, biking, and weight lifting, learned the butterfly, and looking like I am 40. The goal is just to stay active and get the weight bearing activity in there.
5
@Julie
Thank you for the reply, and though I'm still in denial, that is no doubt the best advice. Not sure why it's so hard to back off the running, but you make it sound fun to take on the challenge of some new activities!
1
Tom,
In reply to your request for ideas about your big toe pain:
I’m just into my sixties and I too have arthritis in a big toe. Rock climbing not possible. Pain. running/walking, the shine was gone. Blankets pressing on my toe hurt.
Two years ago I gave up drinking coffee (a mega espresso in the am) because of circulation problems in winter. Boy do I miss coffee- but boy, even more, do I like a toe that doesn’t hurt with every step. I sleep better (ibuprofen was my sleeping pill) and over all I ache less.
I _think_ coffee exacerbated the inflammation from arthritis. Range of motion is unimproved in the toe but the pain is gone. Maybe there is something you’re consuming that adds to the inflammation from arthritis?
One of the great benefits of aging: a greater appreciation of delayed gratification. Give up am coffee for pain free movement? Seems like a good trade for me. Coffee smells particularly good some odd day—I’ll partake. Abstentions are sometimes best in good measure!
And finally-thanks for asking for help. Being able to (potentially) help a stranger is a great gift to me. Thank you
3
I’m 59 years old. I returned to running at the age of 52 after a 26 year break. I stopped because of knee pain that I now know was an IT band issue and could have been easily solved with some stretching. I regret the lost years when I could have been enjoying the sport as much as I do now. I’m slow (10:30 - 11:00 min per mile average) so I prefer to go out under cover of early morning darkness but running has become one of the joys of my life. After a high of 20-25 miles per week while training for 3 half marathons in 2017 I’m down to about 15 miles per week.
16
@Catching up
I was plagued with IT band issues. Turns out the main culprit-- weak glutes, hip flexors. Work on your butt muscles. Made a HUGE difference. I'm 57 and back to running times I did in my mid 30s. And finished an Ironman.
5
I find it difficult to believe that running is less deleterious than a brisk walk covering the same distance. I aim for about 130 bpm and cover 8 km a day.
My knees no longer allow me to run but my aerobic capacity seems to be just as robust.
I would love to see a study of the differences and similarities of running versus fast walking while hitting a target heart rate over similar daily distances.
14
Good article but it needs a proviso. Innate talent and ability are differentiated among the population when you are young and they are differentiated among the population when you are old. The runners who ran as teenagers or younger into college age and beyond were often selected or self selected as particularly talented or gifted runners. The idea a "random" middle aged member of the population training in the exact same manner could equal their ability if these athletes continued training is statistically very unlikely. Just look what happend when a former Olympian decides to go the Masters route and keep training into older age. See Colenso's excellent comment belwo on Willie Gault beating college sprinters at the age of 58. Your average 58 year old could train his you know what off and that's never going to happen. So. Yes. Middle aged novices can take up serious running training and receive all the myriad benefits that come with it. But the claim that the two groups of runners - former athletes and random middle aged people adopting elite training regimes "finishing times barely differed" does not relate to any reality I have seen in Masters track results. Yes all the physical benefits are there for the average but even if you train at an elite level you are not going to be running shoulder to shoulder with an equally aged and trained still naturally gifted athlete such as Carl Lewis, Wilma Rudolph, Seb Coe, Mary Decker or Jim Ryun. They'll still clean your clock.
10
@Belasco I agree about self-selection, also with the new runners. Someone with arthritis or other problems may start on a running program but not stick with it to the "master" level. You have to be lucky in DNA for knee cartilege at the very least.
I'm 67, and have been running since I was 27. Before that, I played tennis, squash and the like. During my 30s I ran marathons and semi-marathons, but since then I haven't run competitively. I have aged far, far better than contemporaries who haven't exercised.
I'm not convinced that the competitive element matters, other than to give the researchers metrics to go by.
12
@Kirsty your comment resonates with my experience. I've been involved in sports all my life - eg racquet sports, hiking (lived in Banff), and since my 30s, dragonboating, tons of walking. In my mid 40s, I re-took up running, jogging on average, 30 miles a week. My goal is to live very healthily into my 90s, and to feel and look good. I do the odd 10k race and have done a couple half marathons. Yesterday, a 25-yr old passed me briefly, so I sped up and stayed ahead and beat her handily throughout the next 2 miles of running! I'm mainly competitive with myself, and am very happy and committed to running for life.
4
Does this one study really apply to all of us? What happened to the newbie and seasoned runners who got injured before the race or after?
What is an athlete? Is it anyone who is physically active? Or is it someone who is fast enough to qualify for a master’s race? One non-randomized study without a control group is interesting, but not the be all and end all.
I’ve run most of my 66 years with about 10 years off in my 30-40 years. Staying fit is important to me for many reasons. We all should do it, but we’re not all going to compete for top running times. It might be more important for new, older runners to use a technique like the Galloway run- walk method to avoid injury.
I’d like to see a more general, long-term randomized study to see what works best for older “athletes” and aspiring athletes.
6
Love the article and would like to see more about exercise past 60.
I started doing triathlons at 49, some thirteen years ago and still do one or two per year and train daily. But skiing is my main thing and so the aim is not to overdo any training and to avoid injuries, as I don’t want to miss ski season.
At my age even small injuries take six months to recover from and I’ve had a few.
My exercise routine includes yoga, light to medium weight training, meditation - as well as the swim, bike and run. Everything in moderation! I take no meds, eat consciously, and thankfully l am healthy.
15
I was never a runner and when I turned 50, 4 years ago, I took it up at the suggestion of my Gastroenterologist. My first "run" was 100 feet... followed by 200 feet walk. I kept at it every day and within two weeks I was running a mile. I quickly developed a mantra of, I will never go back and safety first; I will not risk injury. After 3 years I ran my first “competitive” 5K race finishing 10th for my age group and in the top 11% of 2,300+ runners… with a time of 8:15/mile 25:39 overall. I was shocked! In the most recent year I have added more weight training at the advice of my doctor who noted my resting heart rate reduced over the 4 years from 80+ to 53 BMP and strength was now more important than cardio… but I still add a 5K run every few days. The best thing I ever did for myself. It’s been great and I encourage everyone to start.
102
@Eric B The two things that made me hate running in my 20s make me hate running today. You're lucky not to have to deal with those two things!
4
Insightful comments all. I’m one of those runners who took up track and cross country in high school, continued through college and then turned to road racing with an occasional track or x-country race here and there. I wanted to put in the time and effort in my 20s because that is the age of personal records. Now approaching 67 I can still run, but it’s much slower (9 min./mile) and strictly for fun, not competition. I think the reason many beginning to race at 50 and beyond is simply because their legs are fresher. I can’t prove it, but I probably don’t fully repair normal muscle microtears and the tendons aren’t as elastic as those beginning later in life. By the way, no regrets here!
14
@Iplod I would give everything I have for a 9 minute mile. My fastest "run" is only slightly faster than my walk pace: @17-18 min mile. But I'm not ready to give up and go home.
21
@Bethannm, that pace I see more than good enough! We are all different through lif's ups and downs. My workout pace happens to come out at 9 min miles but if it was 19 then so be it. I'll most certainly become slower, so my mantra is to just embrace it and remind myself I am still moving!
5
@Bethannm we call it "sexy pace" where i run. :)
3
Speed is King. Speed is Queen. Anyone can run slowly. The art of running is sustained speed, whether that's over 100 metres or a hundred miles.
As a competitive sub-elite runner for almost sixty years, over every distance from sixty metres in my early days, high hurdles, two hundred metres, quarter mile, half mile, mile, 3000 metre steeple chase, cross country, and road races from fast club relays to marathons, let me tell you what I've learned the hard way.
As we age, unless we work at it, we lose speed – LOTS of speed. I used to run three minute 20 second kms in training for five km time trials, running solo against the watch. I could do it day after day, regular as clock work.
Now the same effort produces 5 minute kms. It's depressing, demotivating and demoralising.
We need speed — especially as we age.
Look at the age-record sprinters. In particular, look at Willy Gault.
Gault ran a 9.9 wind-assisted 100 metres at 19. In his prime, he was in the shadow only of his team mate Carl Lewis.
At forty-five, Gault ran 10.72. At 50, Gault ran 10.84. At, fifty five, Gault ran 11.30. All world records.
At 58, Gault competes in LA against the best college kids in first class sprints and still beats them.
Gault has to train in hotel rooms. Gault does hundreds of crunches and other exercises designed to strengthen his abdomen, pelvic region, lower back, and flexors – the so-called core.
I did too many miles, which turned fast twitch muscle to slow twitch.
Run fast not far.
6
@Colenso speed isn't everything though e.g. I walked the Camino de Santiago in 2004. I was 29 and in great physical shape. Besides the fear of snapping my Achilles tendon which wasn't accustom to walking across countries, the walk was doable physically albeit demanding. But along the way I kept getting advice from Spaniards to slow down. They were right for the slower I walked the richer my pilgrimage was.
I don't know if that's a great example and I agree with you — I would rather see someone run a 10K fast than shuffle his or her feet for a marathon — but running is better than not running.
Ride as much or as little, or as long or as short as you feel. But ride. –Eddy Merckx
17
I suggest a little perspective. Depressing, demotivating and demoralizing should be reserved for people with real problems, not slower running speeds.
5
@ Hollis
Having walked routes with a backpack all over the world, I've found that locals are usually keen for tourists to slow down, of course they are. Because then tourists buy meals, buy food, stay longer in accommodation. So locals have a vested financial interest in tourists being slower and staying longer.
As just one example, I trudged most of the Pennine Way through deep bogs and ravines in which one could sink up to one's waist in mud, in treacherous conditions in pouring rain and thick cloud, where we could hardly see ten metres in front of us. It tested my map-reading skills to the limit. It was dangerous and scary much of the time. It was also tedious and boring. When the rain stopped and the sun came out, it became even more tedious. Miles and miles of green pastures and rolling hills, unchanging and changeless.
Locally, here in the Wet Tropics, there are many routes between 20 and 30 km that I can still run in a couple of hours or so. Walking them is out of the question. It would take the whole day to complete the circuit. And they're just not that interesting, being mainly through deep rainforest, where most of the life is out of sight, high in the canopy.
Furthermore, speed is exhilarating. It makes one feel alive. Jogging slowly or walking is so boring and depressing, eventually I can hardly put one foot in front of the other.
Too many runners and joggers, especially old runners, have forgotten or have never known the joy of running fast.
Moderate exercise is always the best way to go rather than intense or being a couch potato.
You say nothing about the back, knee and foot trauma intensive running does to the body. Almost all of the gym type rats I grew up with are "cripples" now with all sorts of bone, muscle, ligament problems, with little or no benefit if they had exercised moderately.
9
@Paul — Good form, training and assessment of running gait, and shoes (especially shoes) help prevent injury. I don’t believe there has been any definitive study that categorically says running has a bad cumulative effect, so I tend to see your comment as anecdotal.
If I begin having foot, ankle, or leg pain, for instance, I take it as a sign that the cushioning and stability in my shoes are shot. A new pair takes care of it. Listen to your body and don’t work through any discomfort — too many do that, which others then conflate into being the fault of the activity itself.
2
@MDB-Thank you for your reply. A doctor told me in my 40s to do moderate exercise but to avoid running. I am in my 70s now and in great shape, never having any problems like my gym rat friends had and there are many of them.
To this day I thank her profusely.
My gym rat friends have had constant procedures, operations, pain meds etc. for all the heavy exercise and running they did without any length in longevity or health that more moderate exercise people did like me and other friends.
They is good enough evidence for me, from a doctor and several friends on both sides of the end game.
3
This definitely applies to a very small demographic that is for sure in the US. No way could I take up running again at age 50+ and I used to run 6 miles 5 days a week. The much larger demographic can do things like cycling, working up to a level that the runners here are attaining. E.g like myself as I'm quite able doing century bike rides in a decent time but no way can I run 6 miles now.
3
Lifelong runner all-conference in cross country & track in college at a D3 school. Three years ago a bone tumor was discovered in my femur and I broke my leg cycling. My front tire slipped out from under me and I crashed with a direct hit to my knee. Knee surgery and tumor management was a layup (thank you Sant Pau Hospital) but somehow my bad leg got bowed off straight a couple degrees. I don’t think I can run anymore because I don’t like walking due to my new slightly compromised gait. But last night on a whim I went out and ran 8 repeats up insanely steep steps near Park Güell. I needed to feel my heart pound like that. Though I have no quadriceps to speak of and my running muscles are hibernating it was a revelation. Maybe I will become some kind of stair running guru but I’m going to see where this goes. I guess the lower impact plus short distance and shorter stride required to sprint up steps jives with my gimpy leg.
33
I fully agree with the article. I am 57 years old and had a prostate problem 2 years ago, cancer or not? It was not, but my prostate was atrophying because of a sedentary lifestyle and significant overweight. I started with fitness and a healthy diet, moving to running and cycling.
Today, after 1 year, I lost 24kg and I run easily 10km, bike 100km a day in a hilly environment and can walk 40-50km a day.
My doctor tells me I am a new man and I can compete with a friend who was a lifelong sportsman!
And my message is...it is never too late to recover and to get fit! And I am happy to help anybody who wants to achieve the same!
28
I started running at 64 to train for a hike in the Grand Canyon. I kept going and am now doing 4 miles 3x/week. My pace is 12-14 min/mile, and I don't plan to improve on that. I have osteoporosis in my spine despite adding weight-bearing exercise 2x/week. The benefit I'm looking for, though, is to reduce the chance of Alzheimer's disease from which my mother died. This may not work, but I'll do down fighting.
78
@Diane S. You are doing great!
3
I used to run, rather slowly, then had to stop because of joint pains. 2 years ago, at 70, I started running again, but on beaches. No more pain, a better workout, faster times and, best of all, a wonderful walk back (except for all the trash I pick up on that walk).
25
And what of those who walk comparable distances every day?
I walk 5 miles a day- rain or shine.
16
@David Gregory Brisk walking, not strolling, is the way to go because it's easier on your feet, ankles, knees, hips and lower back while pumping blood to your heart and brain. A brisk walk would be walking for 3.5 to 4 mph for 45 to 60 min. But any physical activity is better than none. Let's not let the "perfect" be the enemy of the good. And if you can't walk, use an arm bike.
I started running in my fifties, and found it enjoyable. After five years of running I needed a hip replacement and now cannot run at all. Running puts enormous strains on one’s joints.
7
Try bicycling. Much easier on the knees, etc.
1
@Carmine Indeed it does. Which is why my MD told me NOT to do any running at age 45.
The problem is not taking it up - it's keeping it up. With advancing age comes the insistent thought: What's the point? That's what you're really fighting against.
4
@Ultron
What's the point? It feels awesome!
30
@Diane It feels awesome unless you have bad knees, bad feet, or arthritis in your spine!
I am 68 and have degenerative disk disease, osteoarthritis in all major joints, and I can still do a 10 minute elbows/toes plank with my elbows on a pilates ball. My personal trainer, with whom I work for 60 minutes 2 times a week, says that my core strength is greater than his clients in their 20's, and I am in better shape than I have been in my entire life. Note to EVERYONE - it is never too late to get in shape and increase your life-span, and more importantly, your quality of life!
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This is so encouraging. While I was pretty active through much of my adult life (aerobics instructor in my 30s, gym training in my 40s) I didn't start seriously running until I was 59. I'm now 66 and still running. While I have run all distances between 5K and a half marathon (on my 65th birthday), I find my body does best sticking to the shorter distances. My goal is to make my body last so I am still running in my 70s. I love how great I feel and the energy it gives me, and don't want to lose this advantage as I age.
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In the mid-seventies, I was dealing with considerable stress and took up running.
It helped.
I enjoyed running despite finishing nearly last in most road races.
Around 25 years ago, I began biking. It didn't provide the same rush that running had, but I enjoyed it almost as much.
In 2003 I was hit by a car while biking on a country road in Fairfax County, Virginia. The bike was totaled; I escaped with a broken ankle.
I gained weight while recovering from my injuries and my running days on land were pretty much over.
In 2006 I bought another bike and thrived. I no longer considered myself a runner.
In May 2018 I crashed and fractured my patella. I haven't biked since then.
I have, however, returned to running. Of course my running these days is in local pools. I prefer shallow water running, but on occasion will indulge in deep water running using an aqua vest.
Today I ran 1:17:00 in the Recreation Pool (shallow water) at the Aquatics and Fitness Center on the Fairfax campus of George Mason University.
There is nothing like running whether it is on land or in the water.
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@jbartelloni
Thanks for the reference to the Aquatic and Fitness Center at George Mason. I'm going to check it out.
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I am a turtle: Yes, I don't run, I "trot" just "trot" but I have been doing every single day for now more than 45 years (plus exercises at the park by myself for arms and legs). I am lean, muscular and so far, healthy. My philosophy of life is to try to die "healthy" and while alive, to have a "quality" life.
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'the latecomers featured a much larger percentage of women'--of course--
they have more motivation--eagerness and willingness to do something without needing to be told or forced to do it...
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Never run too far. Never run too fast. And you'll be bale to run forever.
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Did you go to vassar?
1
Unfortunately, my knees were not in favor of me taking up running again.
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@RMS - When I was 27 year old meniscus cartilages went in both knees. But I was able to race-walk and even compete in he sport until I was 62 without any knee problems. I was never quite able to run however. Remember that race - walking has had international recognition since the British Empire Games of 1877....and has been is almost all of the Olympic Games at various distances.....and now for women too.
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@RMS
Perhaps this might help. I’m 54. After a long hiatus when I was 40, I started running, beginning with 4 k. Now I usually run 10 k in less than 55 min. However, about three years ago I started suffering from my knees. I feared my running days were over. However, starting this year I started doing weight-lifting, following an advice from a friend who does the Ironman, and focused on squats with mild weights. Result, no more knee ache. Hope this is useful.
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@RMS
Have you tried pool running?
See my comments above.
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Better see a doctor first about the state of your knees and hips. "Hitting the pavement" can be dangerous.
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@David Henry Good point, David. It's preferable to run on gravel or other soft surfaces. I've been training for marathons on a former train line that is now a gravel path. In doing so, I've avoided the leg injuries I used to get while running on pavement and asphalt.
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Love the message here!
One quick thought...as long as these former non-athletes hadn't abused their joints (obesity especially) they have much younger knees/ankles/shoulders than the long-term elite athletes. My orthopod brother's joke is "most everyone has 10 years of running in them" before their joints start wearing out!
6
I started running -- using the Jeff Galloway Run/Walk/Run program -- around age 50 after being diagnosed with low bone density (and seeing my jeans get a little tighter after menopause). A year later I ran my first NYC Marathon. I stuck with it. Now, at age 62, I'm leaner, fitter, stronger, and FASTER than at any other time in my life. In fact, I've PR-ed every marathon. I'm in training for my 7th NYC Marathon (on Nov. 3rd) and have run countless 5Ks, 10Ks, and Half-Marathons. Running brings me joy, calms me down, pumps me up, keeps me sane, brings a rosy glow to my cheeks, and yes, my jeans look a heck of a lot better. More importantly, my health check numbers are perfect. No meds needed. All I can say to anyone who's thinking about it is this: Just do it, because it will change your life. Author, "Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life".
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@Barbara Hannah Grufferman see ya on the course! glad you're not in my AG! :)
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I did my first 5k race at age 50 with my daughter's high school. All students were required and parents were invited to participate. Without any training for a 5k race, I took off with the 100's of students not knowing what pace should I use, I kept up with the majority of students. But that was a mistake. About 500 yards from the finish line I pulled some muscle and was in pain. I limped to the finish line for finish time of 28 minutes. From then on I took up running seriously, and improved every year, winning age group awards in 5k, 10k, 15k road and trail races. I still run at age 71 but don't do races. My goal now is not to win a race but to keep running as long as I live. That requires caution, rest between long runs, deep tissue massage with finger digging in the leg muscles. So with increased maintenance, it is still possible to go long trail runs and feel good.
8
Here's a caveat: stay away from apps that monitor your routes and your times and that offer you challenges. I started running again around the age of 50 (after 20-25 years away from it) and eventually began using a running app to see how far I was going. This gradually led to working myself harder and setting "reasonable" challenges for myself (like running 4 times a week). However, one rainy week, I had a hard time getting all of the runs in, and I ended up trying a two-fer on the last day (once in the morning and once in the evening). After the morning run, I a higher-than-usual degree of soreness in one of my legs. But, I couldn't let myself fail the challenge (after so many weeks of meeting it). So, I ran in the afternoon, despite common sense telling me that I shouldn't. I tore a muscle after a mile, and I haven't been able to run since.
Conclusion: tell older people to run, yes (as long as it doesn't pose any kind of danger to their health), but not to push themselves. Just enjoy themselves. Tell them to listen to their bodies. And tell them not to strap some kind of electronic spectator to their arm or waist that they feel they have to please or impress.
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@Jim
You can probably avoid this sort of thing with a heart rate monitor and analytical software that tracks how your system is performing (assuming you use it correctly.) In a previous bicycling phase I went through, I used resting heart rate to gauge whether I'd pushed things too far.
I could usually tell 1-2 days in advance that I was getting a cold because my HR went up 5-7 beats per minute. Things have improved a lot since then in terms of measuring, tests, and analytics with the Polar and Garmin heart rate monitors.
3
@Jim, it’s not the apps fault. Everyone should be smart with their training to get the most out of it while not injuring themselves. If in doubt, sign up to work with a reputable coach
4
I don't know if this is restricted to runners. But my hubby started running seriously about 3 years ago at age 58 and ran his first marathon on his 61st birthday in November. He is preparing to run the Marine Corps Marathon in another month. At age 55, I started fencing foil, having never touched it before. I am now ranked 22 in my decade age group in foil and in 36 in my age group in saber, nationally.
We both work out in a gym to support our endeavors. Maybe its because we have come to love the rewards of challenging ourselves.
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The article fails to mention that many competitive runners who have run for decades start having overuse inflammatory problems with during their 60's. Most have to stop running and switch to another form of exercise like swimming walking or biking for exercise.
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@Steve Wilson
"Most" have to switch to another exercise? Can you cite any studies to support that statement?
11
@Steve Wilson I agree, and it's important to cross-train. When I get a small injury from one form of exercise, and lay off that exercise for a while and concentrate on other exercises. I think it's good to be active and healthy, and to set goals that push us further than might seem natural - this is what all these studies tell us. Pushing like that will have side effects - various small injuries (sprains, strains, etc.) are common, especially as one ages. It's good to have a variety of tools in one's toolbox: running, biking, swimming, weight lifting, walking, sled training, skiing... whatever works for each person, though cardio and weights are critical. That may seem like too much, but there's one more thing to add as well - it's important to relax and enjoy yourself!
5
In the 1970's I ran numerable 10k's and a few marathons. Never placed in my age-group in any of them. Seven years ago at 69 I started running again and - much to my surprise - was winning my age-group handily. At 75, in a major regional 10k, I won my age-group by taking 44 seconds off a twenty-six year old record. The human body is a wonderous and surprising and underestimated thing...
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@Bregalis Don't be shy -- I want to know those 10k times. Major congrats on your achievement!
9
@Paul many thanks. 51:52 on a hilly course where the legendary Steve Prefontaine trained. The fortieth year of the race is this weekend. Come on down! http://www.prefontainerun.com/index.php
7
I ran my first marathon at 55, and completed 10 more in the following 18 months, and scores of half-marathons, including a 50-miler. I used to love the regimen of daily and weekly runs and the camaraderie on race days. I run far less these days, but still hit the gym 2-3 times a week for HIIT and strength training.
14
I know the emphasis here is on competitive running but it applies to the rest of us as well. I really never did anything until age 50. I started walking on a treadmill, then progressed to jogging indoors and out. Ultimately I ran 11 marathons! As an added bonus my overall health improved dramatically, including a 50 lb weight loss. So I agree, it is never to late to start!
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