One recovery modality not mentioned is breath work. I’m a 68yr old female runner for almost 40 yrs and it works for me, both to calm before sleep or right after hard exertion to lower the stress response and restore HRV.
I didn't "feel" 50 until I turned 58 and it's been a rough adjustment. The biggest thing has been how fast my muscle strength goes away if I don't stay focused on it.
Much appreciation from Nairobi. I was in Cape Town for the marathon and passed by your stand at the exhibition stalls. I felt very honored to see one of you there, keep up the good work 👍🏾
I’m 53 and ran my first 1/2 marathon yesterday. I found while training this last few months that recovery not only is super important but frankly speaking, my body doesn’t really give me a choice 😂. After a good solid tempo run I pretty much need 2 days off! It seems like as my training has progressed I’ve faced different challenges and currently I’m working through IT band pain (exercise and physio) which didn’t start until I began running longer distances. I’m really good at not running and going to bed early to get extra sleep so at least that part of my training is going well 😂😂😂 Now I just need to improve my nutrition!
I am 58. I wonder if we are better off changing our goals, so for example, splitting our efforts more equally between various modalities rather than focussing on running. It is hard to let go of high mileage to free up recovery points for strength training, the bike, the rower, and the like, but we need all our physical capacities for successful ageing.
It's also really nice to have the baseline hrv, resting heart rate, and "stress" numbers as that when resting heart rate and say the "stress" levels are somewhat significantly higher (without a known explanation) could be an indicator to take it easy and/or you may be about to be sick.
Hi from 🇨🇦, appreciate your video. I’m 60 and relatively new runner. I did a marathon at end of September now I have another one in December and trying to figure out how to recover in time.
Just want to say thanks for taking the time to provide all this information online. I picked up walking again during the pandemic and have slowly built up to running here in the land of Prefontaine's legend. I found your videos and information about 2 years ago, and it has helped me stay the course. I now run 80% in zones 1 and 2 with a 'long' run and tempo/interval run once a week. The improvements have been obvious for this 67 year old middle distance runner who once felt that running anything over 800 meters was outrageous. Thanks again and hope to continue to run for as long as I am able.
Older runners are very rare. Most transition to hiking or biking in their forties after having been injured or just because they feel more comfortable in zone 1.
I didn't start running until I was almost 43 in mid-2019, and I had only hiked for nine months of the year for a decade or so before. I feel incredibly grateful when I read reports of others who struggle to keep to zones 2 and 1 as they get older, as I've managed to go the other way (although it took me a year of no speedwork whatsoever, plus a good few months of trying to figure out how to increase my pace at the same heart rate before I got results). I hear some suggest that those who don't have years of hard running behind them sometimes have some success in this way, although my neighbour - who is the same age as me and has many years of running (often plagued by injury) behind her - believes it was the rest that did it for me.
@@laurenceegan6136hi I’m 52 and started to run in my mid 40 and only got longer runs last year and generally as I havd nothing to compare with I was not aware of my limitations 😢 but now I’m anxious! Btw how did you increase pace without increasing HR?
@AnnaPopova-q9b The advice generally given is do 80% zone 2 and 20% higher intensity work to achieve this. This approach never worked for me, so I followed a process that omitted all work above zone 2, and only began to see results when I started to incrementally increase the pace of a few runs per week. I started at 8:30/mile with a HR of 120, then did two of my six weekly runs at 8:15/mile, before switching one of those to 8:00/mile after a few more weeks. The HR figure for each increase in 15s/mile would be four bpm, but gradually the HR for the lower paced runs would drop by around 4bpm, as I would make these staggered increases. This would take time, but I believe the trick was in ensuring that the quickest of these runs never got close to zone 3 figures (where I would be breathing harder). Mark Allan the famous ironman triathlete used a similar approach (although the details would have been different), but I recall him saying he went from running 8:30/m to 5:40/m using a similar method - but that was his ceiling. I went from 8:30/m to 7:30/m, and made another increase to 7:15/m when I reintroduced speedwork (although I should say I was very careful with it, by not going too hard initially). This is something Mark Allan also did when his figures began to plateau. I then made the mistake of running my harder workouts much harder, and the numbers began to drop back a bit (although this is probably related to recovery). I will be dropping the speedwork and starting the cycle again after a few 5km races in December, and my reflections are that regulating my breathing was very important, as my HR begins to spike when I run outdoors and don't pay close attention to breath and keeping pace in check. Another interesting thing I noticed was that after not doing any speedwork for eight months, I was quickly able to achieve - and easily maintain - a 5km pace which took a long time to reach before. This may not work for everyone, but that's how it did for me, and there may be an explanation for this I've not picked up on - but there you go. I did too much too soon when I started (running twenty-mile long runs every week six months in to my journey, for example), but a careful, measured approach worked best. All the best.
This is a very interesting topic you are discussing here. I am a 75 year old male Track and Field Masters athlete and do cross country during winter as part of my pre season training. What I would like to know does the same recovery, nutrition and supplements etc as explained by coach Parry apply for T&F athletes or are you talking about marathon or long distance runners only? I am a friend of Trevor Parry, Lindsay’s dad we did a lot of cross country running together.
One recovery modality not mentioned is breath work. I’m a 68yr old female runner for almost 40 yrs and it works for me, both to calm before sleep or right after hard exertion to lower the stress response and restore HRV.
I didn't "feel" 50 until I turned 58 and it's been a rough adjustment. The biggest thing has been how fast my muscle strength goes away if I don't stay focused on it.
Much appreciation from Nairobi. I was in Cape Town for the marathon and passed by your stand at the exhibition stalls. I felt very honored to see one of you there, keep up the good work 👍🏾
I’m 53 and ran my first 1/2 marathon yesterday. I found while training this last few months that recovery not only is super important but frankly speaking, my body doesn’t really give me a choice 😂. After a good solid tempo run I pretty much need 2 days off!
It seems like as my training has progressed I’ve faced different challenges and currently I’m working through IT band pain (exercise and physio) which didn’t start until I began running longer distances.
I’m really good at not running and going to bed early to get extra sleep so at least that part of my training is going well 😂😂😂
Now I just need to improve my nutrition!
I am 58. I wonder if we are better off changing our goals, so for example, splitting our efforts more equally between various modalities rather than focussing on running. It is hard to let go of high mileage to free up recovery points for strength training, the bike, the rower, and the like, but we need all our physical capacities for successful ageing.
It's also really nice to have the baseline hrv, resting heart rate, and "stress" numbers as that when resting heart rate and say the "stress" levels are somewhat significantly higher (without a known explanation) could be an indicator to take it easy and/or you may be about to be sick.
Can listen to Lindsey all day
This was really good information, presented in a clear and digestible fashion. Great job, guys!
Thank you so much for all this amazing information. So much I didn't know and definitely need to know.
Hi from 🇨🇦, appreciate your video. I’m 60 and relatively new runner. I did a marathon at end of September now I have another one in December and trying to figure out how to recover in time.
Good. Looking forward to this one.
Just want to say thanks for taking the time to provide all this information online. I picked up walking again during the pandemic and have slowly built up to running here in the land of Prefontaine's legend. I found your videos and information about 2 years ago, and it has helped me stay the course. I now run 80% in zones 1 and 2 with a 'long' run and tempo/interval run once a week. The improvements have been obvious for this 67 year old middle distance runner who once felt that running anything over 800 meters was outrageous. Thanks again and hope to continue to run for as long as I am able.
Older runners are very rare. Most transition to hiking or biking in their forties after having been injured or just because they feel more comfortable in zone 1.
I didn't start running until I was almost 43 in mid-2019, and I had only hiked for nine months of the year for a decade or so before.
I feel incredibly grateful when I read reports of others who struggle to keep to zones 2 and 1 as they get older, as I've managed to go the other way (although it took me a year of no speedwork whatsoever, plus a good few months of trying to figure out how to increase my pace at the same heart rate before I got results).
I hear some suggest that those who don't have years of hard running behind them sometimes have some success in this way, although my neighbour - who is the same age as me and has many years of running (often plagued by injury) behind her - believes it was the rest that did it for me.
@@laurenceegan6136hi I’m 52 and started to run in my mid 40 and only got longer runs last year and generally as I havd nothing to compare with I was not aware of my limitations 😢 but now I’m anxious! Btw how did you increase pace without increasing HR?
@AnnaPopova-q9b The advice generally given is do 80% zone 2 and 20% higher intensity work to achieve this.
This approach never worked for me, so I followed a process that omitted all work above zone 2, and only began to see results when I started to incrementally increase the pace of a few runs per week.
I started at 8:30/mile with a HR of 120, then did two of my six weekly runs at 8:15/mile, before switching one of those to 8:00/mile after a few more weeks.
The HR figure for each increase in 15s/mile would be four bpm, but gradually the HR for the lower paced runs would drop by around 4bpm, as I would make these staggered increases.
This would take time, but I believe the trick was in ensuring that the quickest of these runs never got close to zone 3 figures (where I would be breathing harder).
Mark Allan the famous ironman triathlete used a similar approach (although the details would have been different), but I recall him saying he went from running 8:30/m to 5:40/m using a similar method - but that was his ceiling.
I went from 8:30/m to 7:30/m, and made another increase to 7:15/m when I reintroduced speedwork (although I should say I was very careful with it, by not going too hard initially).
This is something Mark Allan also did when his figures began to plateau.
I then made the mistake of running my harder workouts much harder, and the numbers began to drop back a bit (although this is probably related to recovery).
I will be dropping the speedwork and starting the cycle again after a few 5km races in December, and my reflections are that regulating my breathing was very important, as my HR begins to spike when I run outdoors and don't pay close attention to breath and keeping pace in check.
Another interesting thing I noticed was that after not doing any speedwork for eight months, I was quickly able to achieve - and easily maintain - a 5km pace which took a long time to reach before.
This may not work for everyone, but that's how it did for me, and there may be an explanation for this I've not picked up on - but there you go.
I did too much too soon when I started (running twenty-mile long runs every week six months in to my journey, for example), but a careful, measured approach worked best.
All the best.
This is a very interesting topic you are discussing here.
I am a 75 year old male Track and Field Masters athlete and do cross country during winter as part of my pre season training.
What I would like to know does the same recovery, nutrition and supplements etc as explained by coach Parry apply for T&F athletes or are you talking about marathon or long distance runners only?
I am a friend of Trevor Parry, Lindsay’s dad we did a lot of cross country running together.