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.
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:
-
- Aging Doesn’t Slow Your Running Down That Much
- 5 Tips for Older Runners to Keep Up Their Pace
- How Much Do You Slow Down With Age?
- The science behind why runners slow down with age
- How Much Does Age Affect Running – Is it all Downhill after 40?
- Which Goes First with Age—Running Speed or Endurance?
- The Impact Of Age On Running (And What To Do About It)
- A New Study Shows How Age Affects Speed
Happy Running! Are you dealing with slowing down? If so, any other tips? Please share.
It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!
So Join in!
And don’t forget to link back to your hostesses and visit some other bloggers.
My First 5K and More... 
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
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I am slowing down but I’m doing my best to keep running.
And so are you!!
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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.
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That’s so cool about your Dad. I bet is healthy too.
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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.
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Those are great. Thanks.
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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.
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Definitely should just run and not worry about pace.
And yes unfortunately work does get in the way.
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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!
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The slow down in inevitable but as you said, it’s more important to ignore it and keep racing.
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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.
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I’m glad to hear that they were useful. We often beat ourselves up for being slower but we shouldn’t. It’s important to keep at it.
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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.
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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.
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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.
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Yes. I do agree about fueling.
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