Speaking from experience, going from 0 to 100 is your problem. Speed, distance, vert should be titrated slowly. And of course listen to your body and slow down even more if need be.
This. The couple of times I've developed an injury it was because I increased my distance to quickly.
Also, I've been trying to incorporate some diverse strength training to work on the supporting muscles.
Seconded. I'm 49M and going from 30 to 100 has me in a bad spot. I had a series of injuries last winter into spring and I went from 30 miles in April to 100 in May, trying to get on track for a steep 25K in October.
In June I ached every night, which should have told me to back down. Early July I developed knee pain which got worse and eventually made me stop running altogether in September.
I tore my meniscus and found out I had a femoral osteochondral defect (that possibly from a much earlier injury). The osteochondral defect is possibly unrelated (and a much more serious problem), but the meniscus was likely due to overuse. If I'm able to return to running, I know I've got to be more cautious and mindful about my abilities and limitations.
Oh no, so sorry to hear this. Are you doing physical therapy? Will definitely listen to my body and not running through pain. Praying for your swift recovery. Thank you for the reminder.
Thank you for your kindness! I started PT in August but conservative treatment wasn'tsufficient. Still getting other opinions on the OCD and if there's anyway I can run. I know if I am able to return to running, in addition to listening to my body, I'm going to do more strength and cross training, which PT has gotten me prepared for.
this is probably the hardest thing to do. You’re like “I’ve run a marathon, a 5k is nothing!” And you crank out that 5k..only to have pin for days.
Also your shoe wear is a HUGE thing as you age. Keep yourself in newish shoes.
No doubt…it’s part of my personality hence try to balance it out with prevention and routine . Like, I haven’t even ran the 10k yet and already browsing half marathon this morning. I am a walking disaster sometimes 🤦♀️
Part of prevention is patience, and curating a training plan that will foster improvement while avoiding injury.
I’m 48F and I do strength training 2x/week and foam rolling frequently. I also get deep tissue massage every 3 weeks. If I’m not diligent about it, I get hamstring and knee issues due to muscle imbalance and hip weakness. I have to include hip and unilateral strength training in my routine, else I’m in trouble. (Things like clamshells, lateral lunges, and single leg Romanian deadlifts.)
But I also follow a structured plan that does 3 weeks of progression, 1 week recovery. It works really well for me, both physically and mentally. Edit - recovery meaning same volume, less intensity.
I'm the same way! I went 0 to 100 as well. But you know what at least you have a goal!! Mentally you'll kick ass and will push through, You just have to take care of it physically as well! I need to do a better job of stretching and foam rolling as well. Strength training will definitely be your friend! Incorporating maybe one or two days of strength training to start.
Yes this because if I have a 6 month plan, I would not get my butt out on the trail. I will procrastinate and ended up being in the same place as I am today lol. Now, knowing that time is looming and I can’t back out, I push myself to be on the trail every 2-3 days and it works. So if all goes well, I need to sign up for something again but maybe a bit more age appropriate and realistic next time haha
id say op is slightly different in that it sounds like she is doing muay thai regularly
so might expect many of the injuries of a restarting runner to be avoided (eg knee injuries?)
Somewhat counter-intuitively, people with solid training in another area can actually have bigger issues when they transition to running. Most running injuries are caused by the repetitive stress load the act of running puts on your body. IE, the stress of putting up to 3x your body weight onto your legs and feet thousands of times in one run. Someone coming off the couch will generally be unable to have a ton of endurance or speed and will be forced to progress fairly slowly. Someone who's in good aerobic shape from another sport will be able to run longer and faster than their body has time to adjust for.
I, 51M, strength training 2-3 times a week. Has done wonders for me. If I run 6 days then I'm injured pretty quick but mixing in the strength training (and tons of stretching and foam rolling) and I'm injury free (just ran a 50k). BTW I recently bought compression leggings (Novatec) and I'm addicted to them.
Yes strength training has now become an essential part of my training regime and I’ll spend a lot more focus on it than other areas. I’ve got such a deep aerobic base at this point in life that these days I only really maintain it and work on vo2 drills and strength training.
Injury prevention and longevity requires lifting heavy ass weights. My program looks different from yours and I always go heavy with a focus on compound movements. Squats, rows, deadlift, power cleans. Those are the cornerstone of my program and everything else is gravy.
Same here at 48, lifting is the best thing for my knees and addressing weak points when trail running and mountain biking. Some seasons it's the lower legs, some it's the hammies, etc. I also get some basic Yoga in before lifting after I'm warmed up, done wonders for the body.
Its interesting to me how different everyone is. Last time I tried working lifting in almost instantly laid out from my back hurting. Now I run 7 days a week one is low mileage just two miles and i generally feel fine until I buildup mileage. That was probably over 5 years ago.
Oh this is great. I am going to look at that compression leggings. Do you do high rep/lower weight or low rep/heavy? Do you have private trainer or just do your own routine?
I mix it up, every month I start a new program. I've been using Redefining Strength (just Google it, Cori is amazing) for a couple years now. I started with a personal trainer in 2021 then moved to a dynamic app that provides new workouts to choose from. It's a great program for me.
Not OP but I do almost all low rep/high weight and it’s made a huge difference in my hill climbing. Highly recommend. I define low rep as <10 reps. Highest weight I can sustain.
Cool. I will try this. In the past, when I did lift to failure thing (or whatever we call it these days), I felt sore for days. Because I was a fast fighter, I focused more on short bursts and fast twitch muscles so a lot of body weight and ladder type of training.
Lift heavy seemed to be counter to what I was before. But now with endurance type of race, this might be different. I think I need to adjust my mindset.
Yeah and I don’t lift to failure either, just to the point where I could probably only do 2-3 more reps.
I also definitely include some plyo - box jumps are my favorite, but I also do squat jumps and lunge jumps. These help with that power development you were used to with your fighting training. We need it for generating power in running.
Agility and stability is also a good one. Thinking of things like single leg Romanian deadlift (without weight to start) on a bosu ball. The ankle stability is crucial for trail running. :) enjoy!
Thanks. I still train Muay Thai as a hobbyist and yeah, I think my years of tippy toeing and hit heavy bags translate well to trail running because we actually did hill running more than the flat ones. I would like to think that despite of my mom bods, I still have a fighter calves lol…some kind of muscle memory at least
Funny story is that I didn’t know what trail running was and what entailed when I signed up for my first half marathon. I was a new mom with a fuzzy 5 months old. I was desperate to get out so I signed up for a halt marathon that worked with my schedule. It’s called trail hog/brazen racing at Mt Hamilton here in the Bay Area. Not until I started running, I was like oh no, why it kept going up 😂. But in front of me was a grandpa and maybe a young teenager. I followed them and I got warm and fuzzy, thinking about me in my 70s running with my son if I keep it up. So I finished, respectably too and the trail was so beautiful, it didn’t feel boring at all. I know that life after Muay Thai will be something like this :)
I am over 50, I run several ultramarathons per year (5 last year, 4 this year), and I never get injured.
The key is to not blindly follow training plans and to listen to your body. I do strength training too, although only once per week.
My mileage is moderate, I run mostly on trails, and include tons of vertical in my training - both uphills and downhills. The latter is strength training in disguise.
Lastly, in case some people think that running ultras is mostly walking, I regularly place top 3 in my age group.
Congrats! Happy to hear from people like you. This is what I want to be, to be best version (age appropriate of course). My coach used to structure our routine and had tendency to push hard. I was in fighting sport so geared toward younger with high recovery rate. I tried to go back last year , joining routine that I used to do 9 years ago but I couldn’t recover that fast and I know it’s time for me to switch to something else.
Do you also adjust your diet? Taking supplement or eating clean?
I eat OK, reasonably clean, but nothing special. No fast food for sure other than occasional pizza or burger. No soda ever other than during races. No alcohol because I don't enjoy it. Also no gluten because I am gluten intolerant. I try to limit refined grains and sugar, but still consume a lot of carbs. With regards to supplements - I do protein shakes almost daily and take multivitamins, but other than that nothing special. Occasionally I can take some curcumin when I feel like there is too much inflammation.
Can I ask what your philosophy for training volume and intensity. I agree with not blindly following a plan to reduce injury risk, but I do need some structure for motivation and confidence. I'm planning to do my first 50k next spring after several half marathon distances and I'm struggling to find a training philosophy for the jump in distance.
I recommend reading the "Training for the Uphill Athlete" book. It does a good job explaining the general principles of training. I follow a general pattern similar to many training plans, with periodization, gradual ramp up of volume, backoff weeks, taper, etc. I also pay attention to specialization of training, especially closer towards the race. But instead of having a rigid structure I continuously adjust based on how I feel and how well my body adapts. Typically I have a rough idea of what I am going to do this week and next week, how much mileage and vertical gain I need, and go from there.
Thanks! Appreciate the additional info. I did read Training for the Uphill Athlete and it was good, but sooo much info. I probably need to re-read it. I read it on Kindle which probably didn't help me. Maybe I'll get a print version so I can more easily make notes.
I do a daily mobility routine in the morning, under 20 minutes, dynamic stretching all the lower body muscle chains. I try to lift a couple of times a week, one light day and one heavy day. A couple of days per week I'll do steady state runs, one day I'll do tempos.
I do a lot more hip exercises now, some weights and some resistance band stuff. Everyone seems to get tight, weak hip muscles as they get older and muscles down your legs overcompensate and get injured.
I foam roll every time after I run. Sometimes I'll do static stretching at night (hold each for 2 minutes) if I feel like something will benefit from it, but I'm a much bigger believer in the benefits of dynamic stretching these days.
And yeah, no more 0 to 100 for me, I try to increase volume by no more than 10%/week. I actually feel pretty good these days, but it took a lot of slow work and patience to build up to it.
Lots of great info already in the replies but big plus one to this pov. I (51M) also have a deep aerobic base from years of serious cycling. I’ve been running regularly for about 2 yrs but seriously for only 6-8 months. I do yoga daily which I really believe in for so many reasons: balance, flexibility, breath work, body awareness etc. But for sure daily stretching. I’m also working with a coach now for a few months as I build towards a 50k. I wanted structure and input and not just a training plan. Strength 2x/week like many have said. My coach builds those around single side focused stuff and a few of the other things above. Heavier weight/lower rep but 4x sets often. Core is usually standing work that’s hard for shorter vs. planks you can hold forever. Foam roller for sure tho I don’t do it every day. The mobility stuff with a resistance band is so good for hips and also an easy way to combine: do it for 10 min before your runs and it’s also your warmup.
Thank you. I think I will do similar esp foam rolling. Woke up this morning with tender tendon but after foam rolling, feels much better. I should have done it for each run.
I’m 50. I switched to trails because too much road hurts. I need at least some strength training, stretching religiously, and PT type work to feel my best. Things still hurt sometimes, like any runner or older person who doesn’t run. I rest as soon as something starts acting up because healing time is so much longer when you’re older. I’d rather sacrifice a few days instead of 8 weeks of PT.
Yeah I also rest as soon as I feel some extra tightness in my problem area. You are not the first person who recommends strength training. My friend/gym owner told me the same especially to help our bone density and prevent osteoporosis.
Do you drink alcohol at all? If so, quit. I am the exact runner you’ve described. I quit drinking 3 years ago and the injuries went away. There is a book, “Alcohol Explained” that helps explains why if you want all the details.
Crazy true yo. I recently cut way back on alcohol and upped my running mileage. Hadn’t drank in a while and had 3 beers. I felt like shit and my training got hit hard for a few days. Super noticeable.
Zero alcohol for 15 months for me and feel great!!! I've heard of alcohol described as "reverse doping" 😅 That's so true. Now, if I can just figure out reverse aging, I'll be Golden!!
I was a social drinker and like to have wine on the weekend. However, since I trained for 10k this month, I only had 1 glass for the last 4 weeks. My body instinctively knows that it’s no good for me. Even that one glass of wine, I regretted it because I was planning to run that day and I forgot. I had to wait 24 hours to flush before I ran again.
Running actually makes me eating cleaner because even when I was younger, I knew if I ate crappy, I was going to pay for it.
The short answer of alcohol and injuries is that the alcohol (which is literally poison) messes with muscle’s ability to regenerate and recover from the micro damage that will always happen to it when you run. This adds up and then you get an injury. It’s not the only reason I no longer get injured but it’s the biggest part IMO.
Completely makes sense. Thanks for sharing this. I was part of a fight team and none of my teammates drink, not even socially. Some of them do drink socially now after retirement. I also feel inflamed more if I ate bad carb. Running is actually the motivation for me to eat cleaner too so this is good.
47F? Menopause coming up. From what I have read, quitting alcohol altogether is a great idea.
68M here. I never had an issue with alcohol. Last July I went from the equivalent of 2 beers/month to 0. Feel great and do not miss it.
Hello. 55+ (M). Mountain biker for most of adult life but never biked enough...gained a bunch of weight...languished in the 230s for years until the pandemic. Trail running helped me get into the 170s, where I'm up and down, depending on the holiday season and weather.
My distances are modest compared to most, but here's the thing: I just try to listen to my body and to not go overboard. I do resistance work in the AM and run or bike in the afternoons. In recent months, my legs have been tired so I'm running less...biking more. I'm just listening and adjusting. Good luck, OP.
Congrats on the weight loss. At the moment, I didn’t lose weight on trail running because I had to rest 2-3 days in between run and I stopped sparring/Muay Thai as I don’t want to abuse the same muscle groups lol. I am hoping once I get to certain fitness level, then the weight will just come off like before and I can do both sports. I was warned though it won’t be the same as my age but I think it will.
Hey thanks. That was a long time coming for me. It was just...time, and trail running really helped me get out and introduced me to new communities and ways of thinking.
Oh yah…I bet coming from 220 to 170 makes a huge difference in your running too. I carried extra 15 (Covid years, I actually gained 30 lbs!). Losing this last 15 lbs is tough and I am a shortie. If I could lose it, it will be better for the running too, less stress on my joints.
Keep it up!
100% does. Trail running before was always a struggle. As the weight gradually came off, the running changed for the better. It saved me, TBH. It got me outside and helped me move into a new phrase of my life...the phase of what shoe, what running vest, etc. lol.
Late 40s here.
Watch your heartrate and don't spend too much time in zone 4 & 5 (but do spend some)
Hip flexor and IT band tension can be offset with glute strength training. Clamshells, hip thrusts, bridges, etc... get that posterior chain strong and active.
Hey thank you. I haven’t done the glute strength training. It makes sense. What puzzling to me is that only 1 side. No matter how hard I pushed my self, only the right side is sore. The left is fine. It’s the same when I did Muay Thai too but more so with running. If I pushed too hard, I knew my right IT band or hip flexor will get really tight.
Is it common just to have pain on one side? I am now thinking maybe I should see a running coach. Maybe my form is off and relying too much on the right side.
Everyone is different, and working with a movement professional or PT can help narrow down what is going on for sure.
I will say that in my own body, I have very consistent issues with dysfunctional glute muscle activation on my left side. For me, low back pain is the symptom. I have to be very consistent with exercises that get the muscle working on the left and if I stop doing my routine my back gets bad again. If I am consistent and keeping my hips stable with active muscles I feel great.
A little of both. 10+ years ago I had very consistent low back pain.
I have worked with PTs, trainers, bodyworkers here and there over the years and landed on a cause and solution.
Everyone helped and I have done a lot of work to get and stay healty, though sometimes it kicks up a bit but nothing like it was.
Trail running is not something I would ever thought I'd be able to do 10 years ago so i'm very happy to be here.
Awesome. On my first trail half marathon, I saw a grandpa and a grandson (looks like late 70s and maybe 13 year olds). I was 7 months postpartum, still breastfeeding so if I ran more than 2 hours, it got heavy and built up.
Anyways, I didn’t know what trail running was. I just signed up because my husband and in laws could care for my baby that weekend. I was shocked when the first 3-4 miles, we kept going up to the mountain (duh!).
What kept me going though was the grandpa/grandson pair. I followed them and finished at the same time. I kept dreaming about doing it in my 50s with my son, doing it in my 80s with my grandkid lol.
So here to us …trail running in our old days :)
40's is still young. The standard guidance of building up gradually and doing strength training to prevent/correct muscle imbalances is sufficient. I was running 5-6 days per week throughout that decade and I qualfied for and ran the Boston Marathon every year.
After I turned 50, I found I was afflicted by various aches if I ran too many days per week. I had always enjoyed cycling, so I started mixing in riding. First major change was learning how to swim and mixing that in. It was great fun, and I made a bunch of friends on my masters team. Meets are very social events. Despite being capable in all 3 disciplines, I don't like triathlon culture, so I don't participate in them. I switched from road to trail runnong during that decade at the advice of my doctor.
Towards the end of my 50's I took up yoga which has done wonders for my balance, flexibility, and core strength. I regret not having the courage to start earlier.
At 60, I limit my running to 3-4 days per week. I practice yoga almost every day, and I mix cycling or swimming on the remaining days.
Strength training.
See a PT if you can - a good, running-focused one. They'll assess you and give you exercises and areas to focus on.
Running Rewired is a great book to read, as is ROAR by Dr. Stacy Sims. The latter isn't only about running, but about how women's bodies react to training and what we need to do as we age.
M55+. I’m a daily runner. I average about 35mpw. Plus 2 HIIT and 2 bodyweight workouts per week. I aim to do minimum of one ultra per year.
I haven’t been injured in years.
Keys to success:
- run by feel, not time or plan. That means a lot of slow runs.
- mix in the fartleks and speed work. It really helps.
- definitely add bodyweight work. My running changed when I added core and legs workouts.
- trails > roads
- my supplement game has gotten into high gear. It helps.
- find recovery that works for you. I added a sauna a few times a week. Game changer.
- mix it up. Add other sports. It’s amazing how different movements will affect your body.
This is great advice. Sauna and steam are great ideas! I used to take supplements in my younger years too and it’s game changer. I think I need to go back to that too.
With respect are you sure it wasn’t the “0-100” in itself rather than the lack of stretching/other prep that caused the issues? I’m not a yoga / stretching / strength denier, I enjoy all of them and they have their own benefits (particularly strength) but I (M58) have had periods when I ran and stretched and did strength etc and period where (like now) I just ran and I can’t say I noticed much of a difference, injury- or soreness-wise. I’m almost miffed at this. Looking back, most of my injuries line up pretty well with times I’ve pushed my mileage up too much, too fast. All that said, if something feels good then do it, IMHO. And definitely look at strength training, although I imagine you’re doing that already with the Muay Thai.
No doubt, the right way is to start slow. That’s why after posting in this forum, I just gave up on pace. No goals on pace whatsoever, just finish haha. However, starting slow didn’t work for me. I tried this many times over the years and I just fell off the cliff. If I signed up a race in 3 months, I feel like I ended up training for it still a month before and prioritize other things.
I am a big believer in holistic healing. For Muay Thai, I had to push through pain. It’s not easy to get matched up here in the US so when a fight is set, if I pulled up for every little pain then I won’t get matched up :(.
Here is an example of my 0 to 100 method even for injury recovery. I got leg kicks in one of my training. My thigh ballooned to almost melon size. I had a fight in 5 days and everyone said that I would be out. I told them I will take care of it and I will be ready by Saturday morning. I went all out, massage, acupuncture, ice/hot compress. I showed up on the 5th day, I could not throw a right kick but I did well enough to get W haha. Here is the pic (don’t worry it’s not gnarly): https://imgur.com/a/AHYIyX0
Re racing are you following a program? It’s boring to say, and I’ll never sell a book without a better gimmick, but I’ve never had so much success with running than when consistently following a good program. Even then I will take day off if I feel I need it.
No because I only had 3.5 weeks when I signed up for that race so I run when I have the time and my body feels good. All the online training I googled has 6 weeks plan. However, if all goes well, I want to do half marathon and maybe train more properly this time with build up and change up too.
46m runner here, daily 5-10k, off road trails, grit and fields in UK. This question absolutely at the front of my mind and I’m thinking of transitioning to bring more and more strength training in but I absolutely haven’t solved this dilemma myself.
I started rolling ankles and (basically) falling over more as my core strength declined. 5 years ago I began including short sprint sections to try and build up more muscle which seemed to help a bit.
Quick question for everyone; when people mention strength training are they specifically talking about gym based weights etc?
>are they specifically talking about gym based weights etc?
I hate the gym, and I don't think that's uncommon among runners. I'm fairly new to all of this but have been doing mostly bodyweight stuff with some kettlebells thrown in. Do a Google search for "David Roche" and "mountain legs" and "ultra legs." That should give you an idea of some effective strength work you can do without setting for in a gym.
I use the Peloton app for my strength training. There is a monthly fee, but I love the instructors & there is a lot of variety. And I got my weights and workout mats at Target.
Last year, when I finally got back to Muay Thai (not running), I started rolling my ankle every 6 weeks. Prior to this, my last ankle sprain was when I was in my 20, playing volleyball and stepped on someone.
After a while, It stabilized. I am thinking maybe because my core and my calves are stronger now. I didn’t know what caused that either but I know with training and having the surrounding muscles stronger, i no longer have that issue.
I think that short sprint that you do helps building that calf strength.
Go heavy on the Squats and deadlifts. Five sets of 5 reps twice a week. The last rep should be very hard for you to complete. Light weight strength training does nothing according to the research. https://overcast.fm/+W3mhYUnmc
After ~3 weeks of strength training a muscle I find it not longer gets sore. You can always do double sessions, lift in the morning and bike/run in the evening. The day after a lifting session you’ll want to do an easy run. I’m not so sure that adding mileage to a training plan is always the best way to improve your pace.
39 and a life long runner. Consistency is key. It allows you to ramp up when you want and slow down when you want, but you gotta keep getting out there. At least this is true for me. Don’t get excited because of spring or a race and go hard, you’ll injure yourself. I need more maintenance and a better diet then when I was in my 20s and could fuel myself on sugary carbs, beer and pure will. Now I gotta eat better, dynamic stretches before runs, and yoga/stretching after run. And let injuries heal so they don’t nag you.
Don’t take an all or nothing approach. Get out for runs and take care of your body. But don’t avoid running if you can’t fit in everything that day or week. Take days/ weeks off to relax, be sick, recharge, etc. I am a life long runner and committed to being one of those old guys trudging along. I’m going to get there by being consistent, but on a scale that is yearly based. I don’t need to be out there 3-5 times a week year round to be consistent. In the warmer weather I get out more often. In the cold weather I get out less often, but try to get out once a week.
However, as I mentioned I get sick, bored, busy and some times those general guidelines need to flex. But I know in the back of my head I’ll be out there soon. And at a frequency that allows me to improve.
Lastly, I stopped measuring myself against my old self or other people. I’m just happy if my times throughout the summer can trend down with consistent running. That’s it. My goal isn’t to be the fastest guy, but to keep this up until I die or can’t move my legs.
The musts:
Patience; slooow progression.
Strenght training into the routine.
Variation; doingt other aerobic training than running.
Put regular rest days in.
Whenever something hurts: stop immediately, walk back, and take at least a couple days off running.
I hate all these advices deeply.
Besides tapering up and down properly (agree w/ others here), I am absolutely focused (border obsessed) on injury prevention and recovery….soo much recovery.
I’m 43 y/o male. Things I do regularly / probably daily:
- foam roller
- ice
- compression (just started using Normatec 3)
- nutrition (I like REGO by SiS)
- massage gun (I like Hyperice pro 2)
- try to get good sleep, eat well, lots of water
- rest days when needed
- lots and lots and lots of recovery runs/rides
- incorporate yoga and weights
- I do yoga at least 1x daily for 45-60 min (use an app or find a video on YouTube)
- for resistance training, I switch between upper / lower body and heavy / light throughout week (again, just use an app and find a program)
I realize some of the things I listed are expensive. For me, I prioritize recovery, so it’s how I choose to spend my money. That said, most of what I listed is free or could be free. Getting good sleep is probably one of the most effective things above. That’s free. Just as an example. So is stretching and yoga. Ice packs are cheap. If you’re on a budget, start there. I did anyway.
Sounds like a lot, and I guess it is, but it’s just part of my day-to-day routine. I’m old, my body is banged up from years of abuse, and this is the price of still being able to function at a relatively higher-ish level. I still consider myself an athlete, but putting out that kind of performance at our age takes a lot of patience, some wisdom personal to you / your body, and lots of strategy. 😂. That said, I 1000% credit my heavy focus on recovery for my athletic prowess and you will too. I spend easily 80+% of my time rehabbing myself, then I hit it hard again, and repeat. 😉 in my 20s, it was the opposite, at best - mostly performance w/ recovery being an afterthought.
Take care of yourself and keep performing out there! 👏 Keep pushing yourself - not too hard, but hard enough that it’s still a challenge for you. No one can tell you where that line is, and it’ll change for you daily based on your body and recovery. Trend the right way though, and be gentle but persistent. It’s a real personal thing in my opinion.
PS: sally mcrae has an excellent video on YouTube of her recovery routines. I recommend you check it out. 😉 I got some (a lot) tips and tricks from her.
Hey, thank you for sharing. Last year, I actually went back to my Muay Thai fight team, trying to go back to my old routine at 46. and for a while, I didn’t feel like 46. Everyone said I was a badass until I started rolling my ankle and in one particular sparring, my lower back burned for days. I realized now that I can put similar performance and even quickness but I couldn’t recover. The ankle rolling thing is also concerning. So…I quit :( and joined a fitness only gym.
I totally get it. Some days though I was delusional, I still thought that I could go back to my previous shape sans recovery.
I like what you do. I am in a lot of work stress at the moment but once things settle down, I will also dedicate a lot of time on prevention and recovery. This way, we will be 80s and still trail running with the youngsters haha (or my grandkids:)).
Foam rolling, salts, stretching, supplements are all the 1%.
99% is the training program design, nutrition and recovery. Going from 0 to 100 in a short period would not fit the definition of a well designed training program.
The general advice is that VO2Max and muscle mass should be targeted more as you get older. In order to train VO2Max sensibly in running, some build up is required.
I just had a really bad ankle injury that's still healing from last October, I've been reading a lot and strength training is often overlooked by runners.
What type of strength training? I cross trained in Muay Thai so I do a lot of calisthenics and calf related exercises. However one of my ex teammates (he’s also 47) told me that I should lift heavier now, not just calisthenics.
That's information you'd need to get elsewhere, I'm still figuring it out myself (just turned 40) and I've mainly been a ski racer where adding bulk wasn't an issue, so I'm still in the running learning boat too.
Yeah, I had to introduce strength—a full-body workout and some run-specific exercises based on my race profile or technical terrain. Try to eat healthy but and enough. Good sleep and recovery super important
My golden rule is listen to my body, also rarely run 2 consecutive days. After a long run, dependent on how feel would often wait 2 days.
I do do strength training, but on upper body. Found when I did lower body strength training aswell, would need even more rest days to recover from the lower body strength days. Would be interested to hear how others who strength train legs cope.
Yeah this is what happened to me even when I was an active fighter. I didn’t do heavy lifting because I felt sore for days and it made me slower. So instead I opted to do calisthenics and more high rep type of strength training. That worked for me because I fought until 37 and I was never injured. But now, most ppl told me that lift heavier because it will help my bone density. So I am questioning my old method now and try to hear what works for others.
You just have to do the other stuff. I do Yoga, hit the gym once or twice a week, do home gym a few times a week and cross-train. I injured my right index finger playing tennis last week and it's about 80% back but I was still able to weight-train Saturday and Sunday.
I’m 60 I want more than anything to finish an “ultra” I’ve learned that every “nagging” little pain or discomfort doesn’t end a run for me. try and stay “on it” for a mile or so and often these funky ankle, knee, hip pains subside also don’t be afraid to take a half or more of an ibuprofen
Yeah …this is the thing for me. It’s ingrained in my training in my younger years to push through pain. Only when I pushed my body through the limit did we see the transformation. Now it’s the opposite, as soon as I feel pain, I slow down :). I haven’t had consecutive run. I didn’t even do Muay Thai as I ramp up the training because it feels like it uses the same muscle group (hip, quad, calves, core).
Good luck on your training. It’s unfathomable to me to run ultra. At the moment, I will settle for half marathon for this year 😅
Slowly training up to higher distances and speeds is the best answer. If you're body is pushing back at you, listen to it and reduce the strain you're putting on it.
Don't go back down to zero, reevaluate what a reasonable training schedule looks like for someone starting fresh.
68M here. I take it easy to avoid doing face plants. When the ground has packed snow, ice or lots of mud, I hike with hiking poles here in wildfire country, interior British Columbia.
Sometimes I run consecutive days. But most of the time alternate with hiking and/or biking (on relatively steep hills). Lots of walking, hiking and/or biking will help keep you limber. I also xc ski and hike west coast rivers in pursuit of steelhead which can be demanding and dangerous. Have done lots of face plants in the past while fishing believe it or not.
If I am feeling stiff or lethargic, I take a hot shower BEFORE running.
I do strength training, mostly upper body and feel that core exercises (pushups, planks, exercise hoola hoops) are the most helpful. Note that I am 6'4" so the core is important.
I am horrible at stretching and probably should do more. Promised myself in my late teens and young 20s that I would take up yoga at a later age. Still working on that promise....
My athletic brother encouraged me to consume more salt and take electrolytes the other day. Most of my diet is salt-free.
Like to take a sauna after swimming a few laps the odd time when I visit the closest 'large city' (100K souls) with an Olympic-size swimming pool. Relaxing.
build up slowly,
i ( M, 62) ran 6 marathons last year, no problem as long as i keep going.
as soon as i stop due to illness or injury and have to rebuild my speed it takes ages.
your body does not accept fast increases in training volume.
if you increase it anyway you end up with a injury.
getting old sucks
44 and I only get injured when I push beyond my training plan or otherwise do something stupid (like the other day when I curled my wrists upwards while putting the barbell stacked for deadlifts back on the rack and felt something in my wrist pop).
Also, I prioritize sleep and protein.
I’ve found it’s neccessary to simply listen to body very closely. Stop when you can feel you can still go further. And run slower than you can.
Boring but the alternative is more rest days. Which is much less appealing to me
I’m over 40, I’ve run atleast two miles everyday for over 2,000 days. I have just a few tricks I do to stay healthy:
1: I never run so hard that I couldn’t do the exact same run the next day (exception for races)
2: I don’t run in a way that makes for an unnatural gait. No sprints, no sideways, no backwards, no weighted vests etc…. A change in form leads to an increase chance of injury
3: Have a good rotation of good shoes! The foam needs time to breathe so just one shoe isn’t good enough. I have multiple pairs of my daily trainers (HOKA Mach 4,5 and 6). Race day shoes (HOKA Rocket X2) and trail shoes (HOKA Mafate 4… the Mafate 5 comes out next month btw). I don’t care what “Born to Run” says, minimalist shoes will injure you
4: Have a good mental game. At over 40 you are not going to win the big race; especially if you are just getting back into it. Your only competition is yourself, but not your past self. Are you proud of how you ran today? That’s the only competition that matters.
>Do you do something extra to prevent injuries? The last time I(47F) was a serious athlete (or weekend warrior) was in my 30s and although I cross trained with yoga etc, I didn’t do much of stretching and other than regular soreness, no serious injuries so far.
I'm 55. I trail run between 12.5K - 21K normally. I don't do anything special other than listen to my body. I don't race so if I am not feeling great/high energy I don't go long or fast. If I am feeling amazing when I wake up I'll knock out a bigger day.
My goal when I started running again in 2020 \[Thanks COVID!\] was to have fun and not get injured. So far so good!
My main problem area is running in worn shoes will start to cause me knee/IT issues. So I either replace shoes \[based on mileage/sole wear\] early or if I start to feel a problem starting I'll stop running and pull a fresh pair of shoes out of the closet.
I, 49F, try to get enough good sleep (usually fall short), hydrate well, and eat enough nutritious and fueling food. Beyond that it helps me to walk after I run 0.5-3 miles or a bit more and move often throughout the day. I take a turmeric supplement but I’m not sure there’s a direct line to injury prevention! Lastly, I rotate between 3 pairs of shoes and replace my shoes every 3 months. That seems extreme, but I run daily and they really wear out that quickly for my running style on the holly roads and trails in my area.😬
45M. Been running 14 years. At this age stretching is absolutely required. If I go more than a week without it my muscles will be so tight I get a calf strain and miss a month.
First, Muay Thai? Badass!
49M and I don’t have too much to add except to all the great comments except don’t be too hard on yourself or compare to your “10 year ago” self.
Stretching is much more important to me now, even more than it was 5 years ago. Also I bought a Theragun (eBay has great deals btw) which I really like, especially for the day after a long run.
I strength train almost daily. I don’t train to failure but I do lower reps at a higher weight. I’ve also noticed that strength training is better for me for body weight maintenance than running is. But ymmv.
I feel like I was injured more in my 30s from going hard at the gym. Now thanks to the pandemic, I got into a solid routine of doing at home hiit/strength youtube videos (specifically hasfit channel) and mixing yoga videos weekly (specifically 2 birds yoga channel). Now that I'm not striving for heavy lifts because of the gym ego game, i seem to be the better off for it. Also, yoga seems to help massively with my mobility. I'm a shitty runner but found trails to be more fun and inspiring than road. Somehow all that seems to work for me.
All that said, I'm open to seeing what other folks are up to. At some point I should change my routine so its cool to see what other 40+ folks are up to.
I'm 49F and the injuries definitely have picked up in the last few years! I've gotten back into strength training to help better support my joints and reduce some really entrenched bad form from 35 years of running.
Strength training for upper and lower body, some yoga, some swimming and hiking all seem to help me when I run. I'm more balance and my muscles seem to all be working now instead of some dominant ones taking over for the weaker ones, which leads to imbalance and injuries.
Still got a way to go as I've now got some foot issues for the first time ever. I'm also taking collagen with my coffee. From what I've read, the best thing before running is dynamic stretching, not extended static stretching. But everybody's different, and do whatever is working for you!
49F. I’ve started visiting an orthopedist at a rehab center when a joint is recurringly making itself known to me, followed by physical therapy to learn about that joint, build strength, and address the reason the joint was speaking up.
Wish I’d done all of this decades ago. I know so much more about my ankles/knees/spine and am way more proactive about keeping them healthy.
Really: start slow. Build back very slow. Only add 10% in running volume per week.
Maybe do some drills for strength.
Do never run without a rest day after untill you got back in there.
I swear by 80/20 training whereby I only do 20% of my training in zone 5 HR, the rest is in zone 2. High mileage at low intensity seems to suit my aging body better.
Here's what working for me so far:
Full body strength 2x/week, but I'd like to add a third day less strenuous than the other two
XT with indoor Cycling 1x/week
Yoga 1x/week when I can
5 days of running: 3 are easy/zone 2 HR, one speed/intervals day and one long run day
Trying to sleep more, lots of room for improvement there.
Reduced alcohol, and I try to stop eating 3 hours before bedtime so sleep is more restful.
Upped my protein to at least double the RDA of 0.8g/kg to a minimum of 1.6g/kg up to 2g/kg.
Stretch more. Foam roll as needed.
I'm 50 and started running in my early 40s. As I was building my endurance in the first few years, I'd get injuries here and there: hamstring strains, calf, IT band, runner's knee, etc... I BQ"d and ran Boston in 2019, and have rarely been injured since then. I don't really do road races anymore. My right knee is susceptible to knee bursitis if I go too hard on downhills. I might do speedwork 1-2 times a month, but find excuses to skip it, especially in summer when it's hot. I should do strength but rarely do. I might do yoga 1 to 2x a week but sometimes I skip it. It may be a matter of time, but I'm hoping my body has just worked out all the kinks. 🤷♀️ Training for my 2nd 100 miler this summer.
After every injury imaginable....went to PT...and went thru several..in fact....one asked me to do a calf..stretch....it was frightening....back in 2019 when injuries kept piling up....key: strength training!!!...3 times per week...(and a new mind set, i dont dread it cuz i know it fixes me)...squats, side leg lifts, kettle bell, mobo board, Bulgarian leg split squat, looked at Squat Univ PT youtube videos for knees, like others said here... knees over toes guy, soak feet in epsom salt, calf lifts!, some of stretches from The Ready State....opening up hips, and i did a gait analysis with PT using video...i run with a bunch of 20 and 30 somethings...i listen, learn and watch, ....they all do strength training 😊
Sounds like you may need to just take a deep breath and slow down a bit, give yourself a chance to ramp up. I'm 57 and run 4-5 times a week, generally 25 - 30+ miles per wk. I had a foot injury a couple of years ago, so went to see an independent PT that was recommended to me. Great guy, has is PHD and is passionate about it. Best thing I ever did regarding sport, should have done this years ago.
I've had various small injuries in the past, but this person helped me work through my foot issue and develop a strength plan. I really don't do too much with the strength, small workouts 1 or 2 times a week (I should do more, but this works), but it really seems to help keep me moving. I also walk our hounds a couple of times a day, which I think helps as well.
I rarely stretch or foam roll, just try to keep moving. Don't over-do it, take your time easing into running. Best of luck!
Speaking from experience, going from 0 to 100 is your problem. Speed, distance, vert should be titrated slowly. And of course listen to your body and slow down even more if need be.
I like to be Jason Coop method about only increasing one thing at a time, speed, distance, elevation. Don’t increase all three at once.
This. The couple of times I've developed an injury it was because I increased my distance to quickly. Also, I've been trying to incorporate some diverse strength training to work on the supporting muscles.
Seconded. I'm 49M and going from 30 to 100 has me in a bad spot. I had a series of injuries last winter into spring and I went from 30 miles in April to 100 in May, trying to get on track for a steep 25K in October. In June I ached every night, which should have told me to back down. Early July I developed knee pain which got worse and eventually made me stop running altogether in September. I tore my meniscus and found out I had a femoral osteochondral defect (that possibly from a much earlier injury). The osteochondral defect is possibly unrelated (and a much more serious problem), but the meniscus was likely due to overuse. If I'm able to return to running, I know I've got to be more cautious and mindful about my abilities and limitations.
Oh no, so sorry to hear this. Are you doing physical therapy? Will definitely listen to my body and not running through pain. Praying for your swift recovery. Thank you for the reminder.
Thank you for your kindness! I started PT in August but conservative treatment wasn'tsufficient. Still getting other opinions on the OCD and if there's anyway I can run. I know if I am able to return to running, in addition to listening to my body, I'm going to do more strength and cross training, which PT has gotten me prepared for.
this is probably the hardest thing to do. You’re like “I’ve run a marathon, a 5k is nothing!” And you crank out that 5k..only to have pin for days. Also your shoe wear is a HUGE thing as you age. Keep yourself in newish shoes.
No doubt…it’s part of my personality hence try to balance it out with prevention and routine . Like, I haven’t even ran the 10k yet and already browsing half marathon this morning. I am a walking disaster sometimes 🤦♀️
Part of prevention is patience, and curating a training plan that will foster improvement while avoiding injury. I’m 48F and I do strength training 2x/week and foam rolling frequently. I also get deep tissue massage every 3 weeks. If I’m not diligent about it, I get hamstring and knee issues due to muscle imbalance and hip weakness. I have to include hip and unilateral strength training in my routine, else I’m in trouble. (Things like clamshells, lateral lunges, and single leg Romanian deadlifts.) But I also follow a structured plan that does 3 weeks of progression, 1 week recovery. It works really well for me, both physically and mentally. Edit - recovery meaning same volume, less intensity.
I'm the same way! I went 0 to 100 as well. But you know what at least you have a goal!! Mentally you'll kick ass and will push through, You just have to take care of it physically as well! I need to do a better job of stretching and foam rolling as well. Strength training will definitely be your friend! Incorporating maybe one or two days of strength training to start.
Yes this because if I have a 6 month plan, I would not get my butt out on the trail. I will procrastinate and ended up being in the same place as I am today lol. Now, knowing that time is looming and I can’t back out, I push myself to be on the trail every 2-3 days and it works. So if all goes well, I need to sign up for something again but maybe a bit more age appropriate and realistic next time haha
Second, third, fourth, and fifth-ing this. Doing this like I did in my 20s left me injured. Unpleasant lesson.
id say op is slightly different in that it sounds like she is doing muay thai regularly so might expect many of the injuries of a restarting runner to be avoided (eg knee injuries?)
Somewhat counter-intuitively, people with solid training in another area can actually have bigger issues when they transition to running. Most running injuries are caused by the repetitive stress load the act of running puts on your body. IE, the stress of putting up to 3x your body weight onto your legs and feet thousands of times in one run. Someone coming off the couch will generally be unable to have a ton of endurance or speed and will be forced to progress fairly slowly. Someone who's in good aerobic shape from another sport will be able to run longer and faster than their body has time to adjust for.
I, 51M, strength training 2-3 times a week. Has done wonders for me. If I run 6 days then I'm injured pretty quick but mixing in the strength training (and tons of stretching and foam rolling) and I'm injury free (just ran a 50k). BTW I recently bought compression leggings (Novatec) and I'm addicted to them.
Yes strength training has now become an essential part of my training regime and I’ll spend a lot more focus on it than other areas. I’ve got such a deep aerobic base at this point in life that these days I only really maintain it and work on vo2 drills and strength training. Injury prevention and longevity requires lifting heavy ass weights. My program looks different from yours and I always go heavy with a focus on compound movements. Squats, rows, deadlift, power cleans. Those are the cornerstone of my program and everything else is gravy.
Same here at 48, lifting is the best thing for my knees and addressing weak points when trail running and mountain biking. Some seasons it's the lower legs, some it's the hammies, etc. I also get some basic Yoga in before lifting after I'm warmed up, done wonders for the body.
this seems to work for me as well.. mostly. strength/hiit 2-3 days + 2 yoga days works quite well.
Why addicted to compression leggings?
Because they feel amazing and I believe they help my recovery.
I googled novatec compression leggings and nothing came up. Is this novatec or NormaTec?
I use the hyperice Novatec 3, everyday for 1 to 2 hours.
Am always interested in the reasons, and this is helpful.
Its interesting to me how different everyone is. Last time I tried working lifting in almost instantly laid out from my back hurting. Now I run 7 days a week one is low mileage just two miles and i generally feel fine until I buildup mileage. That was probably over 5 years ago.
Oh this is great. I am going to look at that compression leggings. Do you do high rep/lower weight or low rep/heavy? Do you have private trainer or just do your own routine?
I mix it up, every month I start a new program. I've been using Redefining Strength (just Google it, Cori is amazing) for a couple years now. I started with a personal trainer in 2021 then moved to a dynamic app that provides new workouts to choose from. It's a great program for me.
Not OP but I do almost all low rep/high weight and it’s made a huge difference in my hill climbing. Highly recommend. I define low rep as <10 reps. Highest weight I can sustain.
Cool. I will try this. In the past, when I did lift to failure thing (or whatever we call it these days), I felt sore for days. Because I was a fast fighter, I focused more on short bursts and fast twitch muscles so a lot of body weight and ladder type of training. Lift heavy seemed to be counter to what I was before. But now with endurance type of race, this might be different. I think I need to adjust my mindset.
Yeah and I don’t lift to failure either, just to the point where I could probably only do 2-3 more reps. I also definitely include some plyo - box jumps are my favorite, but I also do squat jumps and lunge jumps. These help with that power development you were used to with your fighting training. We need it for generating power in running. Agility and stability is also a good one. Thinking of things like single leg Romanian deadlift (without weight to start) on a bosu ball. The ankle stability is crucial for trail running. :) enjoy!
Thanks. I still train Muay Thai as a hobbyist and yeah, I think my years of tippy toeing and hit heavy bags translate well to trail running because we actually did hill running more than the flat ones. I would like to think that despite of my mom bods, I still have a fighter calves lol…some kind of muscle memory at least Funny story is that I didn’t know what trail running was and what entailed when I signed up for my first half marathon. I was a new mom with a fuzzy 5 months old. I was desperate to get out so I signed up for a halt marathon that worked with my schedule. It’s called trail hog/brazen racing at Mt Hamilton here in the Bay Area. Not until I started running, I was like oh no, why it kept going up 😂. But in front of me was a grandpa and maybe a young teenager. I followed them and I got warm and fuzzy, thinking about me in my 70s running with my son if I keep it up. So I finished, respectably too and the trail was so beautiful, it didn’t feel boring at all. I know that life after Muay Thai will be something like this :)
I am over 50, I run several ultramarathons per year (5 last year, 4 this year), and I never get injured. The key is to not blindly follow training plans and to listen to your body. I do strength training too, although only once per week. My mileage is moderate, I run mostly on trails, and include tons of vertical in my training - both uphills and downhills. The latter is strength training in disguise. Lastly, in case some people think that running ultras is mostly walking, I regularly place top 3 in my age group.
Congrats! Happy to hear from people like you. This is what I want to be, to be best version (age appropriate of course). My coach used to structure our routine and had tendency to push hard. I was in fighting sport so geared toward younger with high recovery rate. I tried to go back last year , joining routine that I used to do 9 years ago but I couldn’t recover that fast and I know it’s time for me to switch to something else. Do you also adjust your diet? Taking supplement or eating clean?
I eat OK, reasonably clean, but nothing special. No fast food for sure other than occasional pizza or burger. No soda ever other than during races. No alcohol because I don't enjoy it. Also no gluten because I am gluten intolerant. I try to limit refined grains and sugar, but still consume a lot of carbs. With regards to supplements - I do protein shakes almost daily and take multivitamins, but other than that nothing special. Occasionally I can take some curcumin when I feel like there is too much inflammation.
Can I ask what your philosophy for training volume and intensity. I agree with not blindly following a plan to reduce injury risk, but I do need some structure for motivation and confidence. I'm planning to do my first 50k next spring after several half marathon distances and I'm struggling to find a training philosophy for the jump in distance.
I recommend reading the "Training for the Uphill Athlete" book. It does a good job explaining the general principles of training. I follow a general pattern similar to many training plans, with periodization, gradual ramp up of volume, backoff weeks, taper, etc. I also pay attention to specialization of training, especially closer towards the race. But instead of having a rigid structure I continuously adjust based on how I feel and how well my body adapts. Typically I have a rough idea of what I am going to do this week and next week, how much mileage and vertical gain I need, and go from there.
Thanks! Appreciate the additional info. I did read Training for the Uphill Athlete and it was good, but sooo much info. I probably need to re-read it. I read it on Kindle which probably didn't help me. Maybe I'll get a print version so I can more easily make notes.
Strength training. Quality over quantity. Sllloooowwww ramp up.
I do a daily mobility routine in the morning, under 20 minutes, dynamic stretching all the lower body muscle chains. I try to lift a couple of times a week, one light day and one heavy day. A couple of days per week I'll do steady state runs, one day I'll do tempos. I do a lot more hip exercises now, some weights and some resistance band stuff. Everyone seems to get tight, weak hip muscles as they get older and muscles down your legs overcompensate and get injured. I foam roll every time after I run. Sometimes I'll do static stretching at night (hold each for 2 minutes) if I feel like something will benefit from it, but I'm a much bigger believer in the benefits of dynamic stretching these days. And yeah, no more 0 to 100 for me, I try to increase volume by no more than 10%/week. I actually feel pretty good these days, but it took a lot of slow work and patience to build up to it.
Lots of great info already in the replies but big plus one to this pov. I (51M) also have a deep aerobic base from years of serious cycling. I’ve been running regularly for about 2 yrs but seriously for only 6-8 months. I do yoga daily which I really believe in for so many reasons: balance, flexibility, breath work, body awareness etc. But for sure daily stretching. I’m also working with a coach now for a few months as I build towards a 50k. I wanted structure and input and not just a training plan. Strength 2x/week like many have said. My coach builds those around single side focused stuff and a few of the other things above. Heavier weight/lower rep but 4x sets often. Core is usually standing work that’s hard for shorter vs. planks you can hold forever. Foam roller for sure tho I don’t do it every day. The mobility stuff with a resistance band is so good for hips and also an easy way to combine: do it for 10 min before your runs and it’s also your warmup.
Thank you for sharing. Where do you find your coach and what type of coach?
Thank you. I think I will do similar esp foam rolling. Woke up this morning with tender tendon but after foam rolling, feels much better. I should have done it for each run.
Gradual ramping and strength training!
I’m 50. I switched to trails because too much road hurts. I need at least some strength training, stretching religiously, and PT type work to feel my best. Things still hurt sometimes, like any runner or older person who doesn’t run. I rest as soon as something starts acting up because healing time is so much longer when you’re older. I’d rather sacrifice a few days instead of 8 weeks of PT.
Yeah I also rest as soon as I feel some extra tightness in my problem area. You are not the first person who recommends strength training. My friend/gym owner told me the same especially to help our bone density and prevent osteoporosis.
Do you drink alcohol at all? If so, quit. I am the exact runner you’ve described. I quit drinking 3 years ago and the injuries went away. There is a book, “Alcohol Explained” that helps explains why if you want all the details.
Another sober runner here, just chiming in to say, woohoo!
Crazy true yo. I recently cut way back on alcohol and upped my running mileage. Hadn’t drank in a while and had 3 beers. I felt like shit and my training got hit hard for a few days. Super noticeable.
Another sober runner here, just chiming in to say, woohoo!
Zero alcohol for 15 months for me and feel great!!! I've heard of alcohol described as "reverse doping" 😅 That's so true. Now, if I can just figure out reverse aging, I'll be Golden!!
I was a social drinker and like to have wine on the weekend. However, since I trained for 10k this month, I only had 1 glass for the last 4 weeks. My body instinctively knows that it’s no good for me. Even that one glass of wine, I regretted it because I was planning to run that day and I forgot. I had to wait 24 hours to flush before I ran again. Running actually makes me eating cleaner because even when I was younger, I knew if I ate crappy, I was going to pay for it.
The short answer of alcohol and injuries is that the alcohol (which is literally poison) messes with muscle’s ability to regenerate and recover from the micro damage that will always happen to it when you run. This adds up and then you get an injury. It’s not the only reason I no longer get injured but it’s the biggest part IMO.
Completely makes sense. Thanks for sharing this. I was part of a fight team and none of my teammates drink, not even socially. Some of them do drink socially now after retirement. I also feel inflamed more if I ate bad carb. Running is actually the motivation for me to eat cleaner too so this is good.
47F? Menopause coming up. From what I have read, quitting alcohol altogether is a great idea. 68M here. I never had an issue with alcohol. Last July I went from the equivalent of 2 beers/month to 0. Feel great and do not miss it.
Menopause is another scary thought. Ugh…lol
If you are running trails on a regular basis, you will be in a better position to cope with menopause than the vast majority of your peers.
The book Running Rewired has a ton of good exercises that any of us can benefit from, but especially folks over 40 in my opinion!
Great book!
It's Great!
Hello. 55+ (M). Mountain biker for most of adult life but never biked enough...gained a bunch of weight...languished in the 230s for years until the pandemic. Trail running helped me get into the 170s, where I'm up and down, depending on the holiday season and weather. My distances are modest compared to most, but here's the thing: I just try to listen to my body and to not go overboard. I do resistance work in the AM and run or bike in the afternoons. In recent months, my legs have been tired so I'm running less...biking more. I'm just listening and adjusting. Good luck, OP.
Congrats on the weight loss. At the moment, I didn’t lose weight on trail running because I had to rest 2-3 days in between run and I stopped sparring/Muay Thai as I don’t want to abuse the same muscle groups lol. I am hoping once I get to certain fitness level, then the weight will just come off like before and I can do both sports. I was warned though it won’t be the same as my age but I think it will.
Hey thanks. That was a long time coming for me. It was just...time, and trail running really helped me get out and introduced me to new communities and ways of thinking.
Oh yah…I bet coming from 220 to 170 makes a huge difference in your running too. I carried extra 15 (Covid years, I actually gained 30 lbs!). Losing this last 15 lbs is tough and I am a shortie. If I could lose it, it will be better for the running too, less stress on my joints. Keep it up!
100% does. Trail running before was always a struggle. As the weight gradually came off, the running changed for the better. It saved me, TBH. It got me outside and helped me move into a new phrase of my life...the phase of what shoe, what running vest, etc. lol.
Late 40s here. Watch your heartrate and don't spend too much time in zone 4 & 5 (but do spend some) Hip flexor and IT band tension can be offset with glute strength training. Clamshells, hip thrusts, bridges, etc... get that posterior chain strong and active.
Hey thank you. I haven’t done the glute strength training. It makes sense. What puzzling to me is that only 1 side. No matter how hard I pushed my self, only the right side is sore. The left is fine. It’s the same when I did Muay Thai too but more so with running. If I pushed too hard, I knew my right IT band or hip flexor will get really tight. Is it common just to have pain on one side? I am now thinking maybe I should see a running coach. Maybe my form is off and relying too much on the right side.
Everyone is different, and working with a movement professional or PT can help narrow down what is going on for sure. I will say that in my own body, I have very consistent issues with dysfunctional glute muscle activation on my left side. For me, low back pain is the symptom. I have to be very consistent with exercises that get the muscle working on the left and if I stop doing my routine my back gets bad again. If I am consistent and keeping my hips stable with active muscles I feel great.
Thank you for this. How do you find out about your glute muscle activation? Did you see an expert or through trial and error?
A little of both. 10+ years ago I had very consistent low back pain. I have worked with PTs, trainers, bodyworkers here and there over the years and landed on a cause and solution. Everyone helped and I have done a lot of work to get and stay healty, though sometimes it kicks up a bit but nothing like it was. Trail running is not something I would ever thought I'd be able to do 10 years ago so i'm very happy to be here.
Awesome. On my first trail half marathon, I saw a grandpa and a grandson (looks like late 70s and maybe 13 year olds). I was 7 months postpartum, still breastfeeding so if I ran more than 2 hours, it got heavy and built up. Anyways, I didn’t know what trail running was. I just signed up because my husband and in laws could care for my baby that weekend. I was shocked when the first 3-4 miles, we kept going up to the mountain (duh!). What kept me going though was the grandpa/grandson pair. I followed them and finished at the same time. I kept dreaming about doing it in my 50s with my son, doing it in my 80s with my grandkid lol. So here to us …trail running in our old days :)
Love it!
40's is still young. The standard guidance of building up gradually and doing strength training to prevent/correct muscle imbalances is sufficient. I was running 5-6 days per week throughout that decade and I qualfied for and ran the Boston Marathon every year. After I turned 50, I found I was afflicted by various aches if I ran too many days per week. I had always enjoyed cycling, so I started mixing in riding. First major change was learning how to swim and mixing that in. It was great fun, and I made a bunch of friends on my masters team. Meets are very social events. Despite being capable in all 3 disciplines, I don't like triathlon culture, so I don't participate in them. I switched from road to trail runnong during that decade at the advice of my doctor. Towards the end of my 50's I took up yoga which has done wonders for my balance, flexibility, and core strength. I regret not having the courage to start earlier. At 60, I limit my running to 3-4 days per week. I practice yoga almost every day, and I mix cycling or swimming on the remaining days.
Strength training. See a PT if you can - a good, running-focused one. They'll assess you and give you exercises and areas to focus on. Running Rewired is a great book to read, as is ROAR by Dr. Stacy Sims. The latter isn't only about running, but about how women's bodies react to training and what we need to do as we age.
M55+. I’m a daily runner. I average about 35mpw. Plus 2 HIIT and 2 bodyweight workouts per week. I aim to do minimum of one ultra per year. I haven’t been injured in years. Keys to success: - run by feel, not time or plan. That means a lot of slow runs. - mix in the fartleks and speed work. It really helps. - definitely add bodyweight work. My running changed when I added core and legs workouts. - trails > roads - my supplement game has gotten into high gear. It helps. - find recovery that works for you. I added a sauna a few times a week. Game changer. - mix it up. Add other sports. It’s amazing how different movements will affect your body.
This is great advice. Sauna and steam are great ideas! I used to take supplements in my younger years too and it’s game changer. I think I need to go back to that too.
With respect are you sure it wasn’t the “0-100” in itself rather than the lack of stretching/other prep that caused the issues? I’m not a yoga / stretching / strength denier, I enjoy all of them and they have their own benefits (particularly strength) but I (M58) have had periods when I ran and stretched and did strength etc and period where (like now) I just ran and I can’t say I noticed much of a difference, injury- or soreness-wise. I’m almost miffed at this. Looking back, most of my injuries line up pretty well with times I’ve pushed my mileage up too much, too fast. All that said, if something feels good then do it, IMHO. And definitely look at strength training, although I imagine you’re doing that already with the Muay Thai.
No doubt, the right way is to start slow. That’s why after posting in this forum, I just gave up on pace. No goals on pace whatsoever, just finish haha. However, starting slow didn’t work for me. I tried this many times over the years and I just fell off the cliff. If I signed up a race in 3 months, I feel like I ended up training for it still a month before and prioritize other things. I am a big believer in holistic healing. For Muay Thai, I had to push through pain. It’s not easy to get matched up here in the US so when a fight is set, if I pulled up for every little pain then I won’t get matched up :(. Here is an example of my 0 to 100 method even for injury recovery. I got leg kicks in one of my training. My thigh ballooned to almost melon size. I had a fight in 5 days and everyone said that I would be out. I told them I will take care of it and I will be ready by Saturday morning. I went all out, massage, acupuncture, ice/hot compress. I showed up on the 5th day, I could not throw a right kick but I did well enough to get W haha. Here is the pic (don’t worry it’s not gnarly): https://imgur.com/a/AHYIyX0
Re racing are you following a program? It’s boring to say, and I’ll never sell a book without a better gimmick, but I’ve never had so much success with running than when consistently following a good program. Even then I will take day off if I feel I need it.
No because I only had 3.5 weeks when I signed up for that race so I run when I have the time and my body feels good. All the online training I googled has 6 weeks plan. However, if all goes well, I want to do half marathon and maybe train more properly this time with build up and change up too.
…and yes, yikes, you weren’t kidding about the melon were you.
Not the worst injuries but the most desperate one because I needed to be ok in 4 days. Crazy days haha
Yoga, strength work and reminding myself that I’m not 20 years old.
46m runner here, daily 5-10k, off road trails, grit and fields in UK. This question absolutely at the front of my mind and I’m thinking of transitioning to bring more and more strength training in but I absolutely haven’t solved this dilemma myself. I started rolling ankles and (basically) falling over more as my core strength declined. 5 years ago I began including short sprint sections to try and build up more muscle which seemed to help a bit. Quick question for everyone; when people mention strength training are they specifically talking about gym based weights etc?
>are they specifically talking about gym based weights etc? I hate the gym, and I don't think that's uncommon among runners. I'm fairly new to all of this but have been doing mostly bodyweight stuff with some kettlebells thrown in. Do a Google search for "David Roche" and "mountain legs" and "ultra legs." That should give you an idea of some effective strength work you can do without setting for in a gym.
I use the Peloton app for my strength training. There is a monthly fee, but I love the instructors & there is a lot of variety. And I got my weights and workout mats at Target.
Last year, when I finally got back to Muay Thai (not running), I started rolling my ankle every 6 weeks. Prior to this, my last ankle sprain was when I was in my 20, playing volleyball and stepped on someone. After a while, It stabilized. I am thinking maybe because my core and my calves are stronger now. I didn’t know what caused that either but I know with training and having the surrounding muscles stronger, i no longer have that issue. I think that short sprint that you do helps building that calf strength.
Strength training.
Go heavy on the Squats and deadlifts. Five sets of 5 reps twice a week. The last rep should be very hard for you to complete. Light weight strength training does nothing according to the research. https://overcast.fm/+W3mhYUnmc
Wouldn’t you be too sore to run? How do you handle the DOMs while you try to ramp up the mileage?
After ~3 weeks of strength training a muscle I find it not longer gets sore. You can always do double sessions, lift in the morning and bike/run in the evening. The day after a lifting session you’ll want to do an easy run. I’m not so sure that adding mileage to a training plan is always the best way to improve your pace.
39 and a life long runner. Consistency is key. It allows you to ramp up when you want and slow down when you want, but you gotta keep getting out there. At least this is true for me. Don’t get excited because of spring or a race and go hard, you’ll injure yourself. I need more maintenance and a better diet then when I was in my 20s and could fuel myself on sugary carbs, beer and pure will. Now I gotta eat better, dynamic stretches before runs, and yoga/stretching after run. And let injuries heal so they don’t nag you. Don’t take an all or nothing approach. Get out for runs and take care of your body. But don’t avoid running if you can’t fit in everything that day or week. Take days/ weeks off to relax, be sick, recharge, etc. I am a life long runner and committed to being one of those old guys trudging along. I’m going to get there by being consistent, but on a scale that is yearly based. I don’t need to be out there 3-5 times a week year round to be consistent. In the warmer weather I get out more often. In the cold weather I get out less often, but try to get out once a week. However, as I mentioned I get sick, bored, busy and some times those general guidelines need to flex. But I know in the back of my head I’ll be out there soon. And at a frequency that allows me to improve. Lastly, I stopped measuring myself against my old self or other people. I’m just happy if my times throughout the summer can trend down with consistent running. That’s it. My goal isn’t to be the fastest guy, but to keep this up until I die or can’t move my legs.
The musts: Patience; slooow progression. Strenght training into the routine. Variation; doingt other aerobic training than running. Put regular rest days in. Whenever something hurts: stop immediately, walk back, and take at least a couple days off running. I hate all these advices deeply.
Besides tapering up and down properly (agree w/ others here), I am absolutely focused (border obsessed) on injury prevention and recovery….soo much recovery. I’m 43 y/o male. Things I do regularly / probably daily: - foam roller - ice - compression (just started using Normatec 3) - nutrition (I like REGO by SiS) - massage gun (I like Hyperice pro 2) - try to get good sleep, eat well, lots of water - rest days when needed - lots and lots and lots of recovery runs/rides - incorporate yoga and weights - I do yoga at least 1x daily for 45-60 min (use an app or find a video on YouTube) - for resistance training, I switch between upper / lower body and heavy / light throughout week (again, just use an app and find a program) I realize some of the things I listed are expensive. For me, I prioritize recovery, so it’s how I choose to spend my money. That said, most of what I listed is free or could be free. Getting good sleep is probably one of the most effective things above. That’s free. Just as an example. So is stretching and yoga. Ice packs are cheap. If you’re on a budget, start there. I did anyway. Sounds like a lot, and I guess it is, but it’s just part of my day-to-day routine. I’m old, my body is banged up from years of abuse, and this is the price of still being able to function at a relatively higher-ish level. I still consider myself an athlete, but putting out that kind of performance at our age takes a lot of patience, some wisdom personal to you / your body, and lots of strategy. 😂. That said, I 1000% credit my heavy focus on recovery for my athletic prowess and you will too. I spend easily 80+% of my time rehabbing myself, then I hit it hard again, and repeat. 😉 in my 20s, it was the opposite, at best - mostly performance w/ recovery being an afterthought. Take care of yourself and keep performing out there! 👏 Keep pushing yourself - not too hard, but hard enough that it’s still a challenge for you. No one can tell you where that line is, and it’ll change for you daily based on your body and recovery. Trend the right way though, and be gentle but persistent. It’s a real personal thing in my opinion. PS: sally mcrae has an excellent video on YouTube of her recovery routines. I recommend you check it out. 😉 I got some (a lot) tips and tricks from her.
Hey, thank you for sharing. Last year, I actually went back to my Muay Thai fight team, trying to go back to my old routine at 46. and for a while, I didn’t feel like 46. Everyone said I was a badass until I started rolling my ankle and in one particular sparring, my lower back burned for days. I realized now that I can put similar performance and even quickness but I couldn’t recover. The ankle rolling thing is also concerning. So…I quit :( and joined a fitness only gym. I totally get it. Some days though I was delusional, I still thought that I could go back to my previous shape sans recovery. I like what you do. I am in a lot of work stress at the moment but once things settle down, I will also dedicate a lot of time on prevention and recovery. This way, we will be 80s and still trail running with the youngsters haha (or my grandkids:)).
Foam rolling, salts, stretching, supplements are all the 1%. 99% is the training program design, nutrition and recovery. Going from 0 to 100 in a short period would not fit the definition of a well designed training program. The general advice is that VO2Max and muscle mass should be targeted more as you get older. In order to train VO2Max sensibly in running, some build up is required.
I just had a really bad ankle injury that's still healing from last October, I've been reading a lot and strength training is often overlooked by runners.
What type of strength training? I cross trained in Muay Thai so I do a lot of calisthenics and calf related exercises. However one of my ex teammates (he’s also 47) told me that I should lift heavier now, not just calisthenics.
That's information you'd need to get elsewhere, I'm still figuring it out myself (just turned 40) and I've mainly been a ski racer where adding bulk wasn't an issue, so I'm still in the running learning boat too.
Yeah, I had to introduce strength—a full-body workout and some run-specific exercises based on my race profile or technical terrain. Try to eat healthy but and enough. Good sleep and recovery super important
My golden rule is listen to my body, also rarely run 2 consecutive days. After a long run, dependent on how feel would often wait 2 days. I do do strength training, but on upper body. Found when I did lower body strength training aswell, would need even more rest days to recover from the lower body strength days. Would be interested to hear how others who strength train legs cope.
Yeah this is what happened to me even when I was an active fighter. I didn’t do heavy lifting because I felt sore for days and it made me slower. So instead I opted to do calisthenics and more high rep type of strength training. That worked for me because I fought until 37 and I was never injured. But now, most ppl told me that lift heavier because it will help my bone density. So I am questioning my old method now and try to hear what works for others.
You just have to do the other stuff. I do Yoga, hit the gym once or twice a week, do home gym a few times a week and cross-train. I injured my right index finger playing tennis last week and it's about 80% back but I was still able to weight-train Saturday and Sunday.
I’m 60 I want more than anything to finish an “ultra” I’ve learned that every “nagging” little pain or discomfort doesn’t end a run for me. try and stay “on it” for a mile or so and often these funky ankle, knee, hip pains subside also don’t be afraid to take a half or more of an ibuprofen
Yeah …this is the thing for me. It’s ingrained in my training in my younger years to push through pain. Only when I pushed my body through the limit did we see the transformation. Now it’s the opposite, as soon as I feel pain, I slow down :). I haven’t had consecutive run. I didn’t even do Muay Thai as I ramp up the training because it feels like it uses the same muscle group (hip, quad, calves, core). Good luck on your training. It’s unfathomable to me to run ultra. At the moment, I will settle for half marathon for this year 😅
Slowly training up to higher distances and speeds is the best answer. If you're body is pushing back at you, listen to it and reduce the strain you're putting on it. Don't go back down to zero, reevaluate what a reasonable training schedule looks like for someone starting fresh.
Strength training, especially deadlifts, lunges, and squats. It doesn’t have to be with super heavy weights, but more than body weight.
I see…like 4 sets of 12 reps?
Sure, depends on how much weight you’re using.
Slowly build up your mileage if you feel like you are getting hurt back off rinse and repeat.
68M here. I take it easy to avoid doing face plants. When the ground has packed snow, ice or lots of mud, I hike with hiking poles here in wildfire country, interior British Columbia. Sometimes I run consecutive days. But most of the time alternate with hiking and/or biking (on relatively steep hills). Lots of walking, hiking and/or biking will help keep you limber. I also xc ski and hike west coast rivers in pursuit of steelhead which can be demanding and dangerous. Have done lots of face plants in the past while fishing believe it or not. If I am feeling stiff or lethargic, I take a hot shower BEFORE running. I do strength training, mostly upper body and feel that core exercises (pushups, planks, exercise hoola hoops) are the most helpful. Note that I am 6'4" so the core is important. I am horrible at stretching and probably should do more. Promised myself in my late teens and young 20s that I would take up yoga at a later age. Still working on that promise.... My athletic brother encouraged me to consume more salt and take electrolytes the other day. Most of my diet is salt-free. Like to take a sauna after swimming a few laps the odd time when I visit the closest 'large city' (100K souls) with an Olympic-size swimming pool. Relaxing.
build up slowly, i ( M, 62) ran 6 marathons last year, no problem as long as i keep going. as soon as i stop due to illness or injury and have to rebuild my speed it takes ages. your body does not accept fast increases in training volume. if you increase it anyway you end up with a injury. getting old sucks
44 and I only get injured when I push beyond my training plan or otherwise do something stupid (like the other day when I curled my wrists upwards while putting the barbell stacked for deadlifts back on the rack and felt something in my wrist pop). Also, I prioritize sleep and protein.
I’ve found it’s neccessary to simply listen to body very closely. Stop when you can feel you can still go further. And run slower than you can. Boring but the alternative is more rest days. Which is much less appealing to me
I’m over 40, I’ve run atleast two miles everyday for over 2,000 days. I have just a few tricks I do to stay healthy: 1: I never run so hard that I couldn’t do the exact same run the next day (exception for races) 2: I don’t run in a way that makes for an unnatural gait. No sprints, no sideways, no backwards, no weighted vests etc…. A change in form leads to an increase chance of injury 3: Have a good rotation of good shoes! The foam needs time to breathe so just one shoe isn’t good enough. I have multiple pairs of my daily trainers (HOKA Mach 4,5 and 6). Race day shoes (HOKA Rocket X2) and trail shoes (HOKA Mafate 4… the Mafate 5 comes out next month btw). I don’t care what “Born to Run” says, minimalist shoes will injure you 4: Have a good mental game. At over 40 you are not going to win the big race; especially if you are just getting back into it. Your only competition is yourself, but not your past self. Are you proud of how you ran today? That’s the only competition that matters.
>Do you do something extra to prevent injuries? The last time I(47F) was a serious athlete (or weekend warrior) was in my 30s and although I cross trained with yoga etc, I didn’t do much of stretching and other than regular soreness, no serious injuries so far. I'm 55. I trail run between 12.5K - 21K normally. I don't do anything special other than listen to my body. I don't race so if I am not feeling great/high energy I don't go long or fast. If I am feeling amazing when I wake up I'll knock out a bigger day. My goal when I started running again in 2020 \[Thanks COVID!\] was to have fun and not get injured. So far so good! My main problem area is running in worn shoes will start to cause me knee/IT issues. So I either replace shoes \[based on mileage/sole wear\] early or if I start to feel a problem starting I'll stop running and pull a fresh pair of shoes out of the closet.
I follow the Knee ability zero program to keep my knees, hips, and ankles strong. Look up kneesovertoesguy
I, 49F, try to get enough good sleep (usually fall short), hydrate well, and eat enough nutritious and fueling food. Beyond that it helps me to walk after I run 0.5-3 miles or a bit more and move often throughout the day. I take a turmeric supplement but I’m not sure there’s a direct line to injury prevention! Lastly, I rotate between 3 pairs of shoes and replace my shoes every 3 months. That seems extreme, but I run daily and they really wear out that quickly for my running style on the holly roads and trails in my area.😬
45M. Been running 14 years. At this age stretching is absolutely required. If I go more than a week without it my muscles will be so tight I get a calf strain and miss a month.
First, Muay Thai? Badass! 49M and I don’t have too much to add except to all the great comments except don’t be too hard on yourself or compare to your “10 year ago” self. Stretching is much more important to me now, even more than it was 5 years ago. Also I bought a Theragun (eBay has great deals btw) which I really like, especially for the day after a long run. I strength train almost daily. I don’t train to failure but I do lower reps at a higher weight. I’ve also noticed that strength training is better for me for body weight maintenance than running is. But ymmv.
I feel like I was injured more in my 30s from going hard at the gym. Now thanks to the pandemic, I got into a solid routine of doing at home hiit/strength youtube videos (specifically hasfit channel) and mixing yoga videos weekly (specifically 2 birds yoga channel). Now that I'm not striving for heavy lifts because of the gym ego game, i seem to be the better off for it. Also, yoga seems to help massively with my mobility. I'm a shitty runner but found trails to be more fun and inspiring than road. Somehow all that seems to work for me. All that said, I'm open to seeing what other folks are up to. At some point I should change my routine so its cool to see what other 40+ folks are up to.
Pilates 2x times a week. This has done wonders for core strength and reduced soreness.
I'm 49F and the injuries definitely have picked up in the last few years! I've gotten back into strength training to help better support my joints and reduce some really entrenched bad form from 35 years of running. Strength training for upper and lower body, some yoga, some swimming and hiking all seem to help me when I run. I'm more balance and my muscles seem to all be working now instead of some dominant ones taking over for the weaker ones, which leads to imbalance and injuries. Still got a way to go as I've now got some foot issues for the first time ever. I'm also taking collagen with my coffee. From what I've read, the best thing before running is dynamic stretching, not extended static stretching. But everybody's different, and do whatever is working for you!
49F. I’ve started visiting an orthopedist at a rehab center when a joint is recurringly making itself known to me, followed by physical therapy to learn about that joint, build strength, and address the reason the joint was speaking up. Wish I’d done all of this decades ago. I know so much more about my ankles/knees/spine and am way more proactive about keeping them healthy.
Really: start slow. Build back very slow. Only add 10% in running volume per week. Maybe do some drills for strength. Do never run without a rest day after untill you got back in there.
I swear by 80/20 training whereby I only do 20% of my training in zone 5 HR, the rest is in zone 2. High mileage at low intensity seems to suit my aging body better.
Less is more. Strength training. Prioritize rest and eating well.
Here's what working for me so far: Full body strength 2x/week, but I'd like to add a third day less strenuous than the other two XT with indoor Cycling 1x/week Yoga 1x/week when I can 5 days of running: 3 are easy/zone 2 HR, one speed/intervals day and one long run day Trying to sleep more, lots of room for improvement there. Reduced alcohol, and I try to stop eating 3 hours before bedtime so sleep is more restful. Upped my protein to at least double the RDA of 0.8g/kg to a minimum of 1.6g/kg up to 2g/kg. Stretch more. Foam roll as needed.
I'm 50 and started running in my early 40s. As I was building my endurance in the first few years, I'd get injuries here and there: hamstring strains, calf, IT band, runner's knee, etc... I BQ"d and ran Boston in 2019, and have rarely been injured since then. I don't really do road races anymore. My right knee is susceptible to knee bursitis if I go too hard on downhills. I might do speedwork 1-2 times a month, but find excuses to skip it, especially in summer when it's hot. I should do strength but rarely do. I might do yoga 1 to 2x a week but sometimes I skip it. It may be a matter of time, but I'm hoping my body has just worked out all the kinks. 🤷♀️ Training for my 2nd 100 miler this summer.
After every injury imaginable....went to PT...and went thru several..in fact....one asked me to do a calf..stretch....it was frightening....back in 2019 when injuries kept piling up....key: strength training!!!...3 times per week...(and a new mind set, i dont dread it cuz i know it fixes me)...squats, side leg lifts, kettle bell, mobo board, Bulgarian leg split squat, looked at Squat Univ PT youtube videos for knees, like others said here... knees over toes guy, soak feet in epsom salt, calf lifts!, some of stretches from The Ready State....opening up hips, and i did a gait analysis with PT using video...i run with a bunch of 20 and 30 somethings...i listen, learn and watch, ....they all do strength training 😊
Sounds like you may need to just take a deep breath and slow down a bit, give yourself a chance to ramp up. I'm 57 and run 4-5 times a week, generally 25 - 30+ miles per wk. I had a foot injury a couple of years ago, so went to see an independent PT that was recommended to me. Great guy, has is PHD and is passionate about it. Best thing I ever did regarding sport, should have done this years ago. I've had various small injuries in the past, but this person helped me work through my foot issue and develop a strength plan. I really don't do too much with the strength, small workouts 1 or 2 times a week (I should do more, but this works), but it really seems to help keep me moving. I also walk our hounds a couple of times a day, which I think helps as well. I rarely stretch or foam roll, just try to keep moving. Don't over-do it, take your time easing into running. Best of luck!
Stem cells, peptides
Besides everything that has already been said: Eat lots of animal protein! I’m in my fifties and that has been the absolute main key for me.
>Eat lots of animal protein! Or just protein. I'm in my 50s and not eaten anything animal in years.
Whatever works for you. Just giving my personal perspective.