“I’m 51 and finding running harder these days. Can I still improve? Or is my best running behind me?”
This question came in this week, and it’s one I hear often. Let me share some truth about running as we age…
The “Slow Down” Myth:
Many believe your pace inevitably declines after 50… but your body doesn’t suddenly stop adapting to training!
Older runners can still respond to proper training stimuli – we just need the right approach.
Walter Liniger, who I interviewed a while back, didn’t start low heart rate training until his late sixties. At 69, he completed his first 100K ultramarathon feeling strong throughout. “Stay in the moment,” he told me. “Take one step after another and see what comes from that.”
The key? Consistency over intensity. Walter found his body needed gentler, more patient training to work well.
The Recovery Challenge:
As we age, recovery does take longer – but that doesn’t mean we can’t improve!
The solution is smarter training, not less training.
Jennifer Kellett, born in May 1955, is an accomplished marathon runner. After beginning to run seriously in 2015 at age 60, Jennifer has set multiple records, including a personal best of 3:23 at the 2024 Chicago Marathon, which broke three Australian and world records in her age group.
She shared: “I don’t get up and say I have to do this today… I get up and ask how do I feel.”
This intuitive approach has allowed her to maintain 60+ mile / 100km weeks consistently without injuries. Train based on how you feel rather than rigid schedules.
Sometimes cross training can help here too.
The Strength Connection:
Studies show age-related performance decline is closely linked to muscle mass loss – which is preventable!
Andrea Hudson Baldwin, born in 1959, is a dedicated runner and family nurse practitioner based in Dallas, Texas. Since starting consistent training in 2015, Andrea has achieved personal records across all race distances, with her marathon PR of 3:28:11 set at the Chicago Marathon.
She incorporates strength training twice weekly. When she added consistent resistance work, her times dropped dramatically despite being in her 60s.
Just two 20-minute sessions weekly focusing on legs, core, and balance can dramatically improve your running economy!
The Mindset Matters:
Perhaps the biggest limit ISN’T physical at all…
Society constantly tells older runners to lower expectations.
“Age is not the real barrier that a lot of us think it is,” Jennifer explained. The mental freedom of rejecting age limitations allowed her to train with purpose rather than resignation.
Set ambitious goals, ignore the naysayers, and surround yourself with positive examples.
Your Long-Game Advantage:
Here’s what some younger runners don’t have: perspective and patience.
Walter shared: “Never think about what you have to do, only about what you already did.”
This present-focused mindset reduces anxiety and creates enjoyment, which leads to consistency – the true secret to improvement at any age.
Your edge: You understand that improvement comes gradually. This patience is your superpower.
If you’ve never done that dream run, you absolutely still can.
What’s your running dream? Hit reply and let me know – I’d love to hear it.
Cheers,
Floris Gierman
P.S. In our Personal Best Program, we have many runners in their 50s, 60s or even 70s who are setting personal bests and achieving goals they never thought possible. Our personalized approach means your training plan works with your body, not against it!
