Endurance Sports after 50

[windwalker]

I know that there are a lot of WISHers who are doing marathons and even the Goofy Challange who are over 50. I bet there are a lot of folks who just lurk who are also. So I thought it might be benificial to compare notes on leading an active lifestyle after 50.

To start with there is no reason what so ever for a healthy person to not workout regularly reguardless of their age. If you haven't been active for a long time I would recommend starting slowly and building gradually. I also recommend a physical by your doctor and get their blessing.

I started back exercising when I turned 50, 6 years ago. The only thing I find really different from my younger active days is recovery time. When I was younger I could do doubles, a workout in the morning and another in the afternoon. Now I can't do that. I can do a hard workout in the morning but I need a good nights sleep before working out again. I have no energy if I don't.

Along the same lines of recovery, I take a rest day if: I have a PR on a training walk, a race or I work out especially hard. Lasrt year I had a lot of problems with my legs feeling like lead at the ToT week. I could figure out why then it dawned on me. I walked a hard 10K on saturday then the next day drove 12 hours to WDW. I never recovered and ended up with a foot injury.

Help me out here my fellow over 50 team mates. Give your advice and or opinions for other seniors who might be wondering if they should/could start training for a half or full marathon.

Walking Panda

 

[Duanerice]

Hey Panda,
I started running when I was 49. Ran my first marathon at the age of 50. Actually ran over 10 miles for the first time at the age of 50. I am signed up for the Goofy this January. I seem to be more interested in exercising now than I was 10 years ago. It actually started out because I wanted to lose weight. Walking turned into running which turned into long distance running.

I had Rotator Cuff surgery 2 weeks ago so I have not exercised in over 2 weeks. Probably another week before they will even let me use a stationary bike. This is driving me crazy! But I needed to get it done now so I could resume training in late September. Last year I had a torn meniscus repaired in my knee, same time so I could be healed by the time training got here.

Anyway, up till the surgery and as soon as I am able, I will continue my off season routine which includes running at least a 6 mile run during the week and at least 10 miles on a Saturday morning. I use my Bowflex twice a week and mix in a few bike rides and Pilates on the other days. I take 1 day off a week and try to make it Sunday if possible.

Once training gets here, I will probably run 4 or 5 days a week and use 1 or 2 days as a cross training session and one as a rest day.

Like Panda, it takes me longer to recover. But, I am also a little smarter. There are days when I am having a bad run and I now know that's OK. I can just call it quits and pick it up tomorrow. I don't need to prove myself every time I go out. Is running long term? Who knows. I am looking to possibly participate in few tri's next year.

Enjoy and stay healthy,
Duane

 

[Calcio]

I'll jump in now. We were at a 50th birthday even this past weekend, and while sitting around a table with a large group of our friends talking I discovered I was the oldest person in the room. I could only think of Henry Fonda's play about the oldest living World War I veteran, he said "there's no honor being the oldest living anything."

I'm a bit different here because I ran a bunch when I was in my late 20's and early 30's, circulated back to soccer, then returned to running exclusively at age 47. My comments and advice (and I think they apply to over 30's actually) are:

#1. It takes a good length of time for your body to adjust to the stresses and strains of running and racing. The first 9 months were a sequence of small injuries of all types, joints, bones, and muscles. As I stayed with this longer and longer, a lot of those went away. I assume my body changed to handle the workouts and races.

#2. Stretching and weight work are a necessity, not a luxury. The weight work strengthens everything so your body can cope with what you are asking it to do. In my youth I took off and ran fast. Now if I take off and run at any type of tempo and I've kept with my weight work, I hold together fine. If I haven't done my weight work, muscles strain and tear by the basketfull.

The stretching is also critical. I didn't do it seriously when I was young, now if I don't stretch see the above comments about strains and tears. Stretch before and after your workouts. And in between just for fun!

#3. Mix your workouts. Running 6 days a week is okay when you're young, but a certain path to injury when older. Run, bike, X-Train, Swim, Lift (again), whatever you like. Mix it up, work your CV system, and put less stress on your legs.

#4. Think about your age group result instead of overall results. Let the 20's do their thing. The race directors are kind enough to group us with our peers, so we can see how we do against them.

#5. Don't compare your results to those you produced when younger. It isn't good for your state of mind. Think about today's training run or race, your age and level of fitness, and be more than satisfied if you do well against that scale. I'm still struggling with this one, but it sounds good in theory. Listen to your body, it knows what it needs.

#6. Per Dave and Duane, it sure takes longer for your body to recover from hard workouts. Build that in.

My plans for the next 30 weeks are the October ToT and the January Goofy Challenge. My longer term plans are to be doing this until I'm 80, at least.

Craig

 

[scoolover]

Only another 18 years until I'm 50 and can start throwing the light shot put and discus. I can't wait. Kind of OT but I was just thinking that yesterday and the over 50 thing made me think of it.

 

[Goofyin08forErica]

I did my first 1/2 at WDW a few days before my 50th B-day. Since then I have done the Pig 1/2 marathon, WDW full marathon, and the Goofy. In fact, I celebrated my 52nd b-day doing the full portion of the Goofy this year.

I had surgery on my feet almost 3 months ago, and have been back to training for the last month. I have been going for distance, and not speed. I have to keep reminding myself that the speed will come.

My big advice is to use the 10% rule...it comes out to increasing mileage by 1 mile a week, and not worry about speed as that will increase naturally.

I will be doing the 09 marathon the day before my 53rd b-day, and the Dopey in 2010!

Erica

 

[funwalker]

You guys make me feel sooooooo old...50 sounds like so long ago I am not sure I remember. I did do my first marathon at 60 does that count?

What was the question?

 

[wdw4us]

I did my first 1/2 at WDW a few days before my 50th B-day. Since then I have done the Pig 1/2 marathon, WDW full marathon, and the Goofy. In fact, I celebrated my 52nd b-day doing the full portion of the Goofy this year.

I had surgery on my feet almost 3 months ago, and have been back to training for the last month. I have been going for distance, and not speed. I have to keep reminding myself that the speed will come.

My big advice is to use the 10% rule...it comes out to increasing mileage by 1 mile a week, and not worry about speed as that will increase naturally.

I will be doing the 09 marathon the day before my 53rd b-day, and the Dopey in 2010!

Erica

Erica - what is the Dopey?

denise

 

[windwalker]

Erica - what is the Dopey?

denise

Me

Silly Panda

 

[windwalker]

Seriously the Dopey is the 5K on Friday, the Half on Saturday and the full on Sunday. Then they lock you up for your own safety.

Slinking off now Panda