FFF: Dealing With the Aging Slow Down


Some of you are not as old as I am.

So you may still be aiming for PRs.

Or maybe you have been running a long time and for that reason, you may be slowing down.

she ran even when she was over 100 yeas old!!!

But for whatever the reason, here are a few tips:

1.  Use Intervals

Jeff Galloway is the most popular advocate for taking walk breaks.

You may not get faster by adding walks into your runs but your running/racing will feel easier and more enjoyable.

We Are Galloway! | Tulsa Galloway Training Program

I admit that I have been doing most of my long runs with friends who use 60:30 or 45:30 or even 30:30.

But I have not used consistent run/walk myself (as Galloway recommends) during any races.

2.  Toss the Watch

I know this will be hard.  If it’s not posted on Strava or Garmin Connect, you still have completed a run.

You can keep track of distance and the number of runs each week/month/year but without a watch, you will not be bothered by your pace or stressing that you ran slow or worried that you had positive splits.

I can use my Apple watch for distances and I keep track of my miles on this blog.

I am a little hypocritical since I do wear my watch for races.

3.  Race More.

 I find that there are lot more older runners at races and a lot more people who are racing for fun.

Being part of the racing atmosphere before and after the race usually makes me forget that my time was slower than it used to be.

4. Check out Age % stats in a race rather than your finish place.

For example, for this recent 5k, I finished #50:

But if I look at age percentage, I finished #9!!!

Even if you don’t win an award or if you have a slower finish time, age does matter.

5. Maintain a Consistent Routine

That means consistent runs and workouts each week, consistent eating, consistent sleep, consistent rest days…

But “consistent” to each person means different things.

For me, it’s 4 run days, 2 rest days (but they may include walks/hikes), 7 hours of sleep (often is it is not great sleep) and I eat whatever I want (but rarely snack)

 and drink red wine (lol).

As we age (or slow down), consistency is even more important.

If this topic interests you, there more opinions/research than mine:

Happy Running! Are you dealing with slowing down? If so, any other tips? Please share.

runner-sig

 

 

 

 

 


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16 thoughts on “FFF: Dealing With the Aging Slow Down

  1. I do not think of you as slowing down! You really inspire me always when I read about all you keep achieving. I plan to keep running as long as my body cooperates with me! Great topic that I wish more people would write about

    Liked by 1 person

  2. Such wisdom Darlene. My dad turned 77 this year and what I love about him is his consistency. He is definitely slowing down, but he consistently walks 5 days a week (4 short ones during the week) and then a long 2 hour walk on Saturday/ Sunday. And that consistency is a lesson many of us in my age group could benefit from as well.

    Liked by 1 person

  3. I am not as fast as I was but I have more fun and make better decisions now. It’s kind of liberating – I don’t chase PRs any more. I try to do “better than last time” or do well in my AG. I think I’d add to your list “set realistic expectations” and stick with your adjusted plans.

    Liked by 1 person

  4. I have noticed that I have slowed down. Years ago I would run my miles between 10:30-11:30 and now sometimes struggle with 12:30. I try not to let it get to me because at least I am out there running. Right now I am in a funk and instead of running in the morning I am spending more time on work.

    Liked by 1 person

  5. There’s a slight chance I’m commenting twice- my other comment disappeared? Or maybe not. Anyway, GREAT POST. I’m definitely in a slow down funk. But we have to keep moving no matter what. I’m going to try the Galloway method with some of my upcoming races, and I’ll report back! Oh and I’m also going to read some of the articles you linked to. Thanks for this!

    Liked by 1 person

  6. Those articles were great – thanks for posting them! I read every one and they were super-interesting. It really drilled into my head that feeling shame for slowing down is pointless and inaccurate. You are exerting the same effort but the slowdown is due to the slowing aerobic capacity of aging. It’s not YOU being “slower”, it’s just science. Very enlightening and encouraging.

    Liked by 1 person

  7. I don’t think of you as slowing down! I haven’t slowed down much either. BUT I have changed how I train, cutting back on running and adding those strength and CrossFit workouts in. My body doesn’t respond well to repetitive running days anymore. I’ve also made the decision to dial back the racing–I’m going to focus on shorter distances and trails rather than long distance road races. It’s all about staying active and doing what is sustainable of each of us.

    Liked by 1 person

    • Exactly. And you are right. I’m not much slower but have to be more realistic about my expectations. I rest after a long run and two rest days before big races. But we’re still out there.

      Liked by 1 person

  8. I think possibly the most important thing here is consistency and as you said it’s even more important as we age. When you’re in your 20’s you can get by with only running a couple of days a week and skimping on other things like resting and recovering adequately but when you’re in your 50’s those days are long gone. Proper fueling is also more important as we all get older as well.

    Liked by 1 person

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