Can I start running after 50? or 60? or 70? Advice from Two Unstill-Later-in-Life Runners
In this 21st century, we are rethinking what it means to age. It looks different from what it did a generation or two ago. We have changed our sense of what is possible and appropriate at a given age, what practices and activities, that we may have thought of as only appropriate for younger people, could actually contribute to lifespan AND healthspan. More people are asking whether it’s possible to start an activity like running later in life.
Of course there are people who started running in their teens, 20s and 30s, and some of them continue to run on into their later decades. Some of us (me!) started running in their 40s, and now enjoy it in their 60s. But what about those who are already in their 50s, 60s, 70s, 80s… if you’re one of them, can you actually START running now and reap all the benefits that come with it? (And we are talking serious benefits: improved endurance, stamina and VO2max, better muscle strength, bone density, and joint function, improved body composition and glucose tolerance. All of these things extend your life and improve the quality of it).
If you’re over 50 considering adding running to your life (whether sustained or walk/running) you’re in the right place! Rachel has coached many runners who took up running later in life. Let’s talk! Email me at rachel@unstilllife.com. And sign up for our weekly newsletter so you know where to find your running community.
When I hear that question, I think of several folks in my client and friend circle. Their stories are both humble and inspiring. They might get you thinking differently about what is possible vis-a-vis running and other sports hitherto consigned to younger generations.
From a training standpoint, once you have been cleared to exercise by your health provider, as long as you ramp up gradually and focus on hip, leg and core strength, mobility and recovery practices, these sports are not off limits, and they offer huge contributions to your fitness and longevity.
So here are the stories of two of my clients who started running later in life (than we usually associate running). I’ll let Janet and Sandy take it from here. After their brief running journey stories, they’ve included some tips for older newbie runners.
JANET’S STORY
As I approach my 64th birthday, I often reflect upon the running journey I started ten years ago. Growing up, I wasn‘t interested in exercise. Not wanting to embarrass myself, I shied away from sports.
But my husband was always very involved in soccer and enjoyed running. I envied his joy of exercise. Rachel is also my husband’s trainer. She has a passion and enthusiasm for training that is infectious.
I thought I wouldn’t like running, but I did want to get in to shape. So I hired Rachel to help me. I explicitly told her “I don’t want to run!” The turning points for me and fitness were literally baby steps to sprinting. She started me out with great strength training workouts. I felt stronger and progressed to more physically challenging workouts. Rachel took me to Green Lake and our training session included jogging between benches surrounding the park. Soon I was running the entire lake despite my doubts!
This inspired me to enter a 5K. I ran my first race and that was it, I experienced the rush of finishing and feeling good about myself. The next thing I knew I was running 10Ks, half marathons and finally my first marathon at age 61! (Rachel notes: a very STRONG marathon!)
Last year with Rachel’s expert training, I hiked the Swiss Alps. (Rachel notes: At first hiking took Janet out of her comfort zone, but she rocked the Alps, see?!)
While I’m not running races much these days, it still feels good to run, connect with my friends, explore new neighborhoods and appreciate my surroundings.
JANET’S Five Tips for People Starting to Run Later in Life
- Change the narrative. I started saying, “I am going to walk-run” “I’m going to sign up for a 5K” These statements gave me purpose.
- Take care of yourself. I made myself first on the list. It’s not selfish. It gives you the energy to help others.
- Just show up–the motto of Des Linden (elite marathoner) I recommend reading her book Choosing to Run. Very inspiring, especially her story about her Boston Marathon win.
- Join a group. I don’t know where I’d be without my running group peeps! They lift me up and keep me coming back!
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Ask an expert. Rachel is such a wealth of knowledge on all things exercise and great restaurant recommendations. I have learned so much from her. She has helped me transform into a person who enjoys being active!
SANDY’S STORY
My 70th birthday was challenging. Seventy sounds so OLD! For a couple days I wallowed in self pity, but then I saw a note on Madrona Moms about a personal trainer who had worked with tennis players in the past, and I contacted Yogi (a local trainer) and worked with her for five years until she moved to California. My goal was to get stronger for tennis, but soon I decided I also wanted to get faster for tennis.
My whole adult life I had been a walker—two to three miles most days but had never been able to jog because I always ran out of breath. I decided on a new routine. Right after breakfast several times a week I’d go out on my street and walk/jog a half mile, turn around and walk/jog back. I’d keep track of how long it took me to complete the mile. I didn’t push myself to the point of running out of breath—just a steady walk/jog/walk/jog. I like to count so I’d count every time my right foot hit the ground, gradually increasing the number of jogging steps, but keeping the walking steps the same and then reducing the walking steps. I felt the progress, and it felt good! I was proud of myself! It took a while, but I was finally able to jog the whole mile. That’s how it started.
About a year later I was in my first 5K with two friends. It was The Color Run at Seattle Center on Mother’s Day. I was totally buzzed that I jogged the whole 5K, and (unusual for me) I posted it on Facebook.
Since then I’ve loved being in 5Ks with my running group, my two sons, and sometimes my grandkids. The most fun of all is seeing them at the finish line cheering me on. So far I’ve been in ten 5Ks. I started getting a little cocky when I came in first in my age group a few times and then announced to my running group that that was my goal—first in my age group. Of course the next 5K winner in my age group was a woman who had run over 20 marathons. (Seems like it was that pride before a fall thing….) She deserved to win!
Sandy’s Advice for “older” beginning runners:
- Pat yourself on the back for doing it in the first place. Don’t let anyone tell you that you’re too old.
- Make realistic goals and congratulate yourself each step of the way.
- Feel good about your progress.
- Find a running group like Rachel’s. (I also found Unstill Life Fitness on Madrona Moms.) Even though almost everyone in the group that I’ve met is younger and have goals beyond 5Ks (think marathons, half marathons, iron women triathlons, 10Ks, trail runs), they are incredibly supportive. They motivate and inspire me!
- Lastly and most importantly—Just Keep Moving!
Sandy, now 80+, second to left, with the Unstill Life Walk & Run Gang at the Resolution Run 5K.
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