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.
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)
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.
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