Getting Better at Running When You're Older
CMNVA
Posts: 733 Member
So yesterday I completed Couch to 5K for the second time. I am soon-to-be 54 years old, female, not overweight, but *never* have had a good level of fitness lifelong. In fact, now that my life has settled down, kids are out of the house, I'm probably more active than I have ever been as far as structured activities.
My build is such that I'm not a muscular person and don't build muscle well at all. My mother is the same way and I come from a long line of string bean looking people! In other words, I'm not very strong/powerful.
I will say that the entire time in C25K past the first 2 weeks, was a hard, hard struggle. My average pace is between 12:10-12:38 minutes per mile. It did improve from the 13 minute range. That last run was just embarrassing. Both times. It was slow, painful, sloppy, and I'm sure I was anerobic that people probably wondered if I was okay. I feel like I cannot get better. For the last few weeks, I somewhat enjoy the first 6-8 minutes of the run and that's how I want to feel the whole time. But after that, it becomes very unenjoyable and I'm checking my Garmin too often and watching the clock. I feel like if it were a tad easier that I could just enjoy the run. I'm not really interesting in doing any more distance. I just want to feel better.
What I was wondering is, do you think part of my issues are that I don't have enough "power" in my legs? Do you think if I worked more on strength training and building up my legs that running would feel better? I mean I guess I know it can't be wrong to do that, but I guess I'm just trying to figure out what my legs feel like tree trunks no matter what and that I'm running through molasses. My heart rate, during the worst of it, generally hasn't gone above 168.
My husband is a BIG marathoner and he tells me this is somewhat normal to feel like you are always struggling on a run but I think he's forgetting the short amount of time I'm out there and comparing it to his feelings at the Boston Marathon.
I'd love your thoughts!
My build is such that I'm not a muscular person and don't build muscle well at all. My mother is the same way and I come from a long line of string bean looking people! In other words, I'm not very strong/powerful.
I will say that the entire time in C25K past the first 2 weeks, was a hard, hard struggle. My average pace is between 12:10-12:38 minutes per mile. It did improve from the 13 minute range. That last run was just embarrassing. Both times. It was slow, painful, sloppy, and I'm sure I was anerobic that people probably wondered if I was okay. I feel like I cannot get better. For the last few weeks, I somewhat enjoy the first 6-8 minutes of the run and that's how I want to feel the whole time. But after that, it becomes very unenjoyable and I'm checking my Garmin too often and watching the clock. I feel like if it were a tad easier that I could just enjoy the run. I'm not really interesting in doing any more distance. I just want to feel better.
What I was wondering is, do you think part of my issues are that I don't have enough "power" in my legs? Do you think if I worked more on strength training and building up my legs that running would feel better? I mean I guess I know it can't be wrong to do that, but I guess I'm just trying to figure out what my legs feel like tree trunks no matter what and that I'm running through molasses. My heart rate, during the worst of it, generally hasn't gone above 168.
My husband is a BIG marathoner and he tells me this is somewhat normal to feel like you are always struggling on a run but I think he's forgetting the short amount of time I'm out there and comparing it to his feelings at the Boston Marathon.
I'd love your thoughts!
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Replies
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Run slower7
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Your husband is right. But he is also not right, exactly.
Yes, running strains your breath. But it is not painful anymore once you develop the aerobic capacity. That's how I would describe it anyways.
I am going to guess that you still have some aerobic capacity to develop -- that C25K didn't do it all for you, maybe because you have never had a "good level of fitness." Maybe you need to develop a bit more.
I'd recommend slowing down. Keep it comfortable, and go a bit further. They say that long slow runs are crucial for building your aerobic base. If you keep pushing the speed, and being uncomfortable, you won't like it, and if you don't like it, you might quit. Better to be a turtle (for a while) than a slug on the couch.
You can get better. All runners huff and puff, and struggle, when they/we start. Used to be that the best marathoners were always over 30-years of age. That's because a person doesn't build running ability and aerobic capacity overnight. It takes a few miles. No. More than a few.
Good luck!5 -
A peak of 168 bpm still seems high to me, especially if you aren’t doing a tempo run. Take more walk breaks and don’t push yourself too hard. Some people need a longer, slower transition into distance running, be more patient.2
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I know this sounds crazy but when I try to slow down to a 13-14 minute mile, it feels *really* awkward to me and not natural at all. I've tried the slowing down on the last 2 weeks. For instance, I had made it through a 25 minute run with an 11:38 pace but I worked hard to slow down. I just feel so damn unnatural at that forced slower pace. Not sure why but I can't get comfortable with it.0
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Take shorter strides but keep the turnover of steps reasonably high - thus should slow you down. Running is more a gait than a speed - it’s about having both feet off the ground unlikely walking. So yes, you can walk faster than you can run. Slow it down so you can sing whilst running, and try slowing it down so you breathe through your nose rather than your mouth.
You will find you struggle less if you slow down. Your aerobic capacity isn’t there yet, but keep at it and it’ll get there. And there is certainly something to be said for improving strength to improve running.
I started with c25k a few years ago, more to combat general laziness than with any plan. I’d never been a sporty person. Now I’m contemplating a marathon next year, and regularly run 6-10 miles.0 -
Thanks for the input. Not sure if it matters but my cadence has been measured at about 158 pretty consistently. I am somewhat long legged and that may be my problem with the stride.0
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Some days are hard. Most days have parts of the run that are hard. Good advice from husband and others above. I do think that strength training will help. Lots of squats and lunges, beginning with body weight. The more I squat & lunge, the better I run. The more I run, the better I get at squats and lunges. Don't blame your mother, your aunt, your grandma, or anyone else. You can improve from where you are now. 12:30 is not a bad pace for a beginner, I've always been slower than that. I did C25k last year starting at age 60, having never run 500 yards in my life. Seriously. I an 1 mile for the first time on my 61st birthday. I made it through C25K, ran a 5k, took the winter off, and ran another 5k this past summer. I'm sure my limited training explains my slow times, but running is not a main goal for me for health reasons. I'm glad I've done it. Don't compare yourself to your marathoner husband or anyone else. Just work on you and have fun!5
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You've received some great suggestions already. I'll cast another vote for doing some squats and lunges. These are great strength/balance building movements that will help in running and every day activities. Its ok to dislike them...but I say do them! You'll get stronger.
And yes, run slower, so that when you reach the 8-10 minute mark you are not in significant discomfort. You should be able to say your name and address without gasping for breath during your runs. Keep at it and improvements will occur. Good luck!
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I started running at 54 and ran my first marathon at 58. This year I qualified for Boston at age 60. So don't think that age has to keep you from getting better.
I'll repeat what others have said, slow down. Keep the pace conversational. You should not be puffing and panting at all at this point. If you have to walk, do so for a short time, but then get back into jogging mode. Slowly increase your distance. As you run more miles, you will naturally get faster. You may not ever become fast, but you will get so that you can run the distance you want. I have friends who run 6+ hour marathons. That's 13-14 minute miles. I know people who run ultras at the same or slower paces. Being fast isn't as important as being persistent.7 -
Being stronger helps everything. So yes you should include some strength training into your exercise program. Lunges, RDL, squat variant, etc. Don't neglect your core and upper body either.
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I know this sounds crazy but when I try to slow down to a 13-14 minute mile, it feels *really* awkward to me and not natural at all. I've tried the slowing down on the last 2 weeks. For instance, I had made it through a 25 minute run with an 11:38 pace but I worked hard to slow down. I just feel so damn unnatural at that forced slower pace. Not sure why but I can't get comfortable with it.
@CMNVA - This is *normal*. Practically every new runner runs fast, and has to learn to slow down and run easy if he/she wants to run for any significant amount of time or distance. It's awkward, it's unnatural, and it's necessary. What feels natural is running near lactic threshold pace. LT pace is useful, but shouldn't be what you do for the majority of your running.
I will also note that when I had been running about as long as you have, a five mile run was a struggle. By mile 4, I was wondering if I could make it through 5 miles. Every. Single. Time. Later, I learned to slow down. Now, it doesn't seem like I've done much of anything if I don't run 5 miles.
Age is just a number. I did my first 5K training program at 55, ran my first half marathon at 58, ran my first marathon at 59, and ran my first Boston at 60. When you're still working up to that first 5K or first 10K, you don't yet know how good you will be.8 -
I am about to be 53, been running for less than a year, and am a former longtime smoker--quit 2/16. I'm also exceedingly slow. My PR for a 5K is 37.04 and I'm consistently at 38.00. I did 6 5K's this summer, a quarter and a 15K. I'm doing a half in the spring. Friends who have run for a while say my speed will improve. I'm starting a program on Map My Run that's designed to increase speed. If it works, yay. If not I'm still lapping people on the couch.4
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Another vote for adding some strength training to your routine, strengthening your posterior chain should help.
running.competitor.com/2016/04/training/how-runners-can-train-the-posterior-chain_148841
https://active.com/running/articles/7-lower-body-exercises-to-improve-running-economy?page=1
You may also want to get some other cross training in too, cycling is a great complimentary exercise to running and I've found that my rowing machine really helps with recovery.
If it's any consolation I started running in my early 50s, ran my first 5K race at 52 (my goal time was anything below 4 min) and within a year had gotten down to 26 min. Now my favourite distance is the half-marathon and Olympic distance triathlon. I've always felt that those of us of a certain have to work twice as hard to get half the results (I wish I'd known what I know now in my 20s...) and it comes down to a matter of persistence ad consistency.
Don't stress out over your pace, it's meant to be fun. Try to run at a conversational pace, if that means going really slow so be it. Keep it up & have fun.
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Hi everyone, just getting back to this thread after being at work all day. Thank you for the great advice and encouragement.
When I got home today, I decided to head right out for my own run. C25K is done, so it was first day without the app. Let me tell you; it was actually a little liberating for some reason. Not sure why. I think it was just nice to run without thinking I *had* to finish something.
Set my Garmin watch to track my run as soon as I started and I made a very conscious effort to slow down. I also tried NOT to look at my watch. Since it was so darn cold today, I had long sleeves on and that helped. Anyway, first time I looked at my watch, I was 16 minutes in and I didn't feel so awful. My goal today was just to hit 30 minutes.
I will say it was VERY unnatural to slow down, but I was not as winded and it was more pleasant. I guess around the 26 minute mark I was starting to get that feeling of dragging. But hey, that's a VAST improvement over feeling it at the 10 minute mark. When I got to about 29 minutes, while I was still feeling like I was working, I actually got a little surge of peppiness. I ended up picking up my pace for about 2 minutes and it felt good. Then I slowed it down and stopped at minute 33. All in all, it was a good run today. My distance suffered and I feel like I'll never hit 3 miles.
Surprisingly, when I checked my pace at the end, I was at 12:38. I actually didn't slow down as much as I thought I did. Actually, I think my first mile and half was probably slower than usual but that "sprint" at the end brought it down. I was probably really closer to a 13 minute mile.
I guess I'll keep trying to slow down some more. Maybe I should mix in some short/fast runs here and there on some days. I'll see. The weather here is going downhill fast so not sure how much longer I have.
As for mixing it up, my friend has belonged to a kickboxing type gym (9Round) for a year. I'm going to go with her and test it out and I may work that in over the winter. She says that for 30 minutes, it's a circuit type routine but they do encourage you to stay after that and work on weights as much as you want.
Again, thanks for your help!4 -
Hi everyone, just getting back to this thread after being at work all day. Thank you for the great advice and encouragement.
When I got home today, I decided to head right out for my own run. C25K is done, so it was first day without the app. Let me tell you; it was actually a little liberating for some reason. Not sure why. I think it was just nice to run without thinking I *had* to finish something.
Set my Garmin watch to track my run as soon as I started and I made a very conscious effort to slow down. I also tried NOT to look at my watch. Since it was so darn cold today, I had long sleeves on and that helped. Anyway, first time I looked at my watch, I was 16 minutes in and I didn't feel so awful. My goal today was just to hit 30 minutes.
I will say it was VERY unnatural to slow down, but I was not as winded and it was more pleasant. I guess around the 26 minute mark I was starting to get that feeling of dragging. But hey, that's a VAST improvement over feeling it at the 10 minute mark. When I got to about 29 minutes, while I was still feeling like I was working, I actually got a little surge of peppiness. I ended up picking up my pace for about 2 minutes and it felt good. Then I slowed it down and stopped at minute 33. All in all, it was a good run today. My distance suffered and I feel like I'll never hit 3 miles.
Surprisingly, when I checked my pace at the end, I was at 12:38. I actually didn't slow down as much as I thought I did. Actually, I think my first mile and half was probably slower than usual but that "sprint" at the end brought it down. I was probably really closer to a 13 minute mile.
I guess I'll keep trying to slow down some more. Maybe I should mix in some short/fast runs here and there on some days. I'll see. The weather here is going downhill fast so not sure how much longer I have.
As for mixing it up, my friend has belonged to a kickboxing type gym (9Round) for a year. I'm going to go with her and test it out and I may work that in over the winter. She says that for 30 minutes, it's a circuit type routine but they do encourage you to stay after that and work on weights as much as you want.
Again, thanks for your help!
Are you run/walking the intervals as laid out in the app, or just trying to run the whole time?0 -
Are you run/walking the intervals as laid out in the app, or just trying to run the whole time?
I've completed the app/program earlier this week. I followed it to the letter. By the time you are on week 7 or 8, though, there is no walking. Straight running. But when there were run/walk intervals, I did them.0 -
Sounds like you had a good run. Not looking at your watch is a good way to run without pressure. Doing a little fartlek (speed play) is also fun and can help you develop speed without pushing yourself so hard you get injured. Running fast to the next mailbox or the stop sign makes the time pass quickly.
I hope you keep running over the winter. It would be too bad to have to start over after making so much progress. With the right gear, running in the cold is fun. Hat, gloves, light jacket or vest and you can run down to about 15 degrees.
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Your running history sounds like mine.
I started C25K in my mid-50s and have never been fit before. I'm still consistently running 3x a week (5K each time). I'm 59 now.
It does get easier. The huffing & puffing will go away but you'll always breath heavier.
You may get faster or not but you shouldn't let speed dictate the fun you're having on your runs. I went from about a 15 minute mile to an 11 minute mile and am currently at about a 12 minute mile. I slowed down my runs in order to run longer and found that I enjoyed the easy going feeling of that pace.
The main thing right now is to keep putting miles under your feet. You'll get stronger over time. It'll happen slowly but it will happen.
Keep running. Keep having fun with it. Enjoy each run, if you can. Some are a slog but they all help us get better.
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Thanks for the input. Not sure if it matters but my cadence has been measured at about 158 pretty consistently. I am somewhat long legged and that may be my problem with the stride.
158 is a bit too slow for a running gait, regardless of your speed or leg length. Shorten your strides and try to get yourself to at least the mid-160's if you can. It might feel awkward at first but you'll be amazed at how much easier it feels on your knees and legs.0 -
spiriteagle99 wrote: »Sounds like you had a good run. Not looking at your watch is a good way to run without pressure. Doing a little fartlek (speed play) is also fun and can help you develop speed without pushing yourself so hard you get injured. Running fast to the next mailbox or the stop sign makes the time pass quickly.
I hope you keep running over the winter. It would be too bad to have to start over after making so much progress. With the right gear, running in the cold is fun. Hat, gloves, light jacket or vest and you can run down to about 15 degrees.
Heh, I don't know about where you or @CMNVA live, but it was 12 degrees where I live yesterday morning and I barely managed to drag myself out to run. I know a lot of folks have encouraged winter running, and it certainly would be badass to pull it off (and not lose the progress), but if 15 is the worst you can imagine, I envy you. I'm not convinced I'm going to make it through the winter either.0 -
MegaMooseEsq wrote: »spiriteagle99 wrote: »Sounds like you had a good run. Not looking at your watch is a good way to run without pressure. Doing a little fartlek (speed play) is also fun and can help you develop speed without pushing yourself so hard you get injured. Running fast to the next mailbox or the stop sign makes the time pass quickly.
I hope you keep running over the winter. It would be too bad to have to start over after making so much progress. With the right gear, running in the cold is fun. Hat, gloves, light jacket or vest and you can run down to about 15 degrees.
Heh, I don't know about where you or @CMNVA live, but it was 12 degrees where I live yesterday morning and I barely managed to drag myself out to run. I know a lot of folks have encouraged winter running, and it certainly would be badass to pull it off (and not lose the progress), but if 15 is the worst you can imagine, I envy you. I'm not convinced I'm going to make it through the winter either.
I'm in VA! Pretty moderate temps. When I did C25K last winter, i didn't start until October and finished up in January. I think the coldest I went out in was about 20-something degrees. It was tough, didn't enjoy it. The other thing about cold temps is that for some reason, my nose runs like crazy!!0 -
Everyone has had such good words ! I will just share that my running has improved greatly due to the strength developed with my heavy lifting and lunges. I am not a fast runner generally, but I can feel how strong my lower back, glutes and thigh muscles are working well! I am convinced to train both simultaneously. Cant stop wont stop! Have so much fun!1
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Sounds like you've started to improve already!
I started running 2 years ago, aged 48 and 20 kg heavier, with a 500 metre run. Using a converter, it was at a 11:16 per mile pace. I was huffing and puffing and my lungs felt like they were bleeding.
Your story is so familiar.
I started C25K two days later, and completed it in 10 weeks. Been obsessed with running since that first day.
I recently ran my first marathon, averaging the same pace above for the full 42.2 km, at a conversational pace (in just under 5 hours).
Speed is relative. If you keep running at a pace that feels like you can run forever, you can do amazing things with your amazing body. You'll speed up when you run to feel good.
Love reading this thread. Yep, slow down and enjoy the runner's Zen Mode.5 -
Sounds like you've started to improve already!
I started running 2 years ago, aged 48 and 20 kg heavier, with a 500 metre run. Using a converter, it was at a 11:16 per mile pace. I was huffing and puffing and my lungs felt like they were bleeding.
Your story is so familiar.
I started C25K two days later, and completed it in 10 weeks. Been obsessed with running since that first day.
I recently ran my first marathon, averaging the same pace above for the full 42.2 km, at a conversational pace (in just under 5 hours).
Speed is relative. If you keep running at a pace that feels like you can run forever, you can do amazing things with your amazing body. You'll speed up when you run to feel good.
Love reading this thread. Yep, slow down and enjoy the runner's Zen Mode.
Thanks for your thoughts! I've read many of your posts here on MFP and you are truly inspiring!1 -
Here is a different perspective.
A 5km or a marathon or an App's strength programme might not suit your body type and current strength and conditioning level.
From what you have told us, with very limited information, I recognise many features that let me speculate that you could be well suited to being a middle distance runner!
There's so much presumption about fitting into one of a few limited categories of "runners" or training, but overlooked is actually assessing the person - shape; musculature; aerobic capacity; strength weaknesses ....
Always going for other people's goals and expectations will trap you.
It seems to me that, if I may venture a few generalised, criticisms of our American cousins: you are too fixated on slotting into other's programmes; too limited in running format expectations; and as a nation, with only a few internationally competitive exceptions in the last decades, hopeless at recognising, training, valuing and enjoying middle distance running. Possibly because there's little money in it. Possibly it is too limited to high school competition.
In a nation of how many hundreds of millions, there's a lot of unrecognised natural middle distance runners in the USA.
If (a big IF) you were naturally disposed to MD running, then your aerobic training takes on a new dimension.
You would not have to press for a fast 5km time. You could just enjoy any aerobic running - any length and find a natural pace. It will get better over time. No fixed programme will guarantee the optimum for you but that does not matter if your goal is fitness and functional strength for MD running.
For that, in your current situation, first you would be working on aerobic fitness as an entire cardiovascular energy system; plus foundation strength for you.
Later, much later, advance to anaerobic training in small doses but only with expert guidance personalised for you (not following some App, blog, post or any guru or dogma).
Although other posts have good sugestions on strength exercises, they can only be general possibilities until you are actually asssessed, preferably by a running coach also expert in relevant Strength (assessment then tailoring programme) (or a strength coach who is actually experienced in at least MD running).
The above could save a lot of money over time but more importantly save you from years of injury or misplaced ambitions.
So, please consider the possibility that you are a natural born middle distance runner. This is not Un-American activity.8 -
Thanks for the input. Not sure if it matters but my cadence has been measured at about 158 pretty consistently. I am somewhat long legged and that may be my problem with the stride.
158 is a bit too slow for a running gait, regardless of your speed or leg length. Shorten your strides and try to get yourself to at least the mid-160's if you can. It might feel awkward at first but you'll be amazed at how much easier it feels on your knees and legs.
I'm pretty consistently 157-158 spm. Have been for the last 25 years.
IMHO the cadence studies are hogwash. They didn't study what was best, but what top athletes do. It wasn't a study of cause and effect, but just what people do.1 -
MegaMooseEsq wrote: »spiriteagle99 wrote: »Sounds like you had a good run. Not looking at your watch is a good way to run without pressure. Doing a little fartlek (speed play) is also fun and can help you develop speed without pushing yourself so hard you get injured. Running fast to the next mailbox or the stop sign makes the time pass quickly.
I hope you keep running over the winter. It would be too bad to have to start over after making so much progress. With the right gear, running in the cold is fun. Hat, gloves, light jacket or vest and you can run down to about 15 degrees.
Heh, I don't know about where you or @CMNVA live, but it was 12 degrees where I live yesterday morning and I barely managed to drag myself out to run. I know a lot of folks have encouraged winter running, and it certainly would be badass to pull it off (and not lose the progress), but if 15 is the worst you can imagine, I envy you. I'm not convinced I'm going to make it through the winter either.
I have online friends who live in Canada, MI, MA etc. who regularly run in much colder temperatures. I live in PA and do all my runs in the afternoon, so most of my winter runs are in the 30s. I used to do TM if the temperature was below freezing, until I signed up for a March HM. Temperature at start time was 17 degrees and I had never run in that kind of cold. I survived just fine, but I decided that I needed to get more experience in diverse conditions. You never know what race day will be like. So last year I did some runs in the low 20s in the clothes I described above. I don't have gear for anything colder than that, and it happens so seldom where I live I am not likely to go out and buy anything. Someone who runs in colder weather would need to get more warm gear. But they would still be able to run in winter. There is no such thing as too cold, just inappropriate gear.2
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