Running After Age 40 – Details, episodes & analysis

That title really made you want to listen to this episode huh! Why you should do what you hate related to running and fitness...

For years, I have told everyone I hate yoga. Thus, I don't do yoga. But in reality, it is something that would really benefit me as a runner and a woman over the age of 40. 

We discuss 2 reasons why you should pick a few things that you hate and do them anyway. And we discuss HOW to get yourself to do them.

https://runningwithgrit.com/category/faves/ for all things related to running after age 40

Goals and resolutions are not just for New Years! The change of seasons can be the ideal time to reassess YOUR goals and motivation in running.

We discuss specific questions to ask yourself as we approach a new season. Grab a pencil and paper and listen along. Running in the summer can be an amazing gift during vacations and sunsets- don't miss out in the craziness and have your goals and plans made in advance!

Running With Grit's Favorite Things

Putting yourself at the starting line of a race or deciding to start a training program to get back in shape can be anxiety-provoking. Pre-race nerves are real and almost everyone has them.

We discuss 5 ways to minimize your pre-race anxiety (or training nerves)- for those who are seasoned racers and those who are setting a goal to start running.

This episode is sponsored by Factor Meals- Click this link to save on your first order.
Favorites from the Running After Age 40 Podcast

Don't miss this episode as physiologist and author Gerald Zavorsky joins us to review his publication, "Declines in Marathon Performance: Sex Differences in Elite and Recreational Athletes".

Dr. Zavorsky reviews the physiological reasons runners naturally slow down as they age and highlights his research comparing elite athletes to 'average' runners. He emphasizes the need for strength training to maintain and build muscle mass at age 35+.

If you are looking for an explanation of VO2max, maximum heart rate, and other scientific aspects related to running after 35+, this episode will be for you. Additionally, understanding the reasons why runners slow down with age and the role gender plays in that decline is fundamental to runners after the age of 40.

Find Gerald Zavorsky on LinkedIn, Twitter, or Instagram.

Be sure to visit https://runningwithgrit.com for all things related to running after age 40 and the complete show notes at this link!

Wondering if you can improve your marathon time in your 40s and beyond? Listen as Amy Clove describes her personal best (speedy sub 4 hour marathon) 16 years after her first attempt at the running distance.

Amy reveals how she took a 10 year hiatus from running and really didn't think she would ever be able to be a distance runner again. After committing to a strength training plan with a personal trainer, she came back stronger than ever. 

Completely captivating, Amy details the challenge-oriented mindset that drew her to the World Marathon Challenge. After reading about the 7 marathons on 7 continents in 7 day challenge, Amy decided to tackle it head-on. She is raising money for Operation Underground Railroad which has the mission of rescuing children worldwide from human trafficking.

Be sure to listen to the entire episode as Amy talks about the shift from selling herself short to reaching for more and believing she could achieve things she hadn't considered possible!

Amy's website (please consider donating to this worthy cause): www.amyruns777.com
Follow Amy on Instagram @amyruns777

View show notes at https://runningwithgrit.com/world-marathon-challenge

Peri-menopause, menopause, and running- all the changes lead to all the questions (and answers)! 

Phaedra Kennedy shares her wisdom as an endurance athlete (marathoner and Ironwoman), including the things she wished she had known about menopause and running / triathlon training.

Phaedra is a running coach who has set several personal bests in running in her 40s. She is a competitive age group triathlete and runner with more that 20 years of running experience and more than 10 years of triathlon experience. She's also an NAASFP-certified run coach, an NCCP-trained triathlon coach and a Can Fit Pro-certified personal training specialist. She discusses all things related to being a runner going through menopause:

• Lifting heavy weights

• Transforming her diet and eliminating processed foods

• Getting sleep (she shares some top tips on sleep for runners)

• Handling the emotional change with menopause and how exercise helped her 100%

• Monitoring hydration and its importance for older runners

• Taking supplements and which works for her (listen for the details!)

Finally, Phaedra shares her favorite tools:
Roar by Stacey Sims
Wild AI App
Whoop Sleep App

She leaves us all inspired despite the frustrations that can come with menopause and running and training in general- she describes her mindset as "I'm a different version of myself".

View all show notes: https://runningwithgrit.com/running-and-menopause/

Be sure to follow Coach Phaedra on Instagram and visit her website, PK Performance Coaching.

Running Coach, marathoner, masters runner, wife, mom, dog-lover...the list goes on to describe Sarah Ranson. Listen in as she details how she got started at running in middle school and pretty much never stopped.

Sarah's made running friends in new places all of her life, including as a member of the Spokane Swifts Club Team. She is passionate about coaching and loves her role as a running coach and leader.

As Sarah discusses her love for running, she reminds us all of the life lessons we learn through sports, including "We can do hard things". Although her recent performance in the Chicago Marathon wasn't what she had in mind in part due to heat and humidity, Sarah is looking forward and setting new goals.

With regards to recovery and running over age 40 and 50, Sarah emphasizes the importance of core and even recommends the good 'ol Abs of Steel (now on YouTube). She inspires us all with her running mindset motivation and belief that failure is part of life. Her goals of still running at age 80 and also running a sub-3 hour marathon in her 50s remind us to not be afraid of the future. Don't miss this episode with Coach Sarah Ranson's wisdom of taking one day at a time.

Sarah's links:
Virtual Running Coach
Spokane Swifts Club Team
Abs of Steel on YouTube

Make sure to visit www.runningwithgrit.com for all things related to running over age 40 and grab your freebies (downloadable racing log and 52 weeks of running and life quotes).

Listen in as Ridge shares her journey from being a very successful cyclist as a child to finding a love for fitness, running, and cycling after age 40. She discusses how she took a 10-year hiatus from exercising after becoming burnt out from her early competitive years in biking. 

Ridge changed her mindset and successfully started running marathons and even an ironman. Today, she exercises for the effects it has on both her mind and her body. She highlights her love for Strava, branch chain amino acids for recovery, and even how she participates in a camp with friends each year to cycle. Make sure to hear her reveal how she gets the most bang for her buck from exercising, using pelvic floor exercises to improve core strength, and the importance of chiropractic care.

Visit www.runningwithgrit.com for all things related to running after age 40.

Where should you look while running?
What is proper running posture?
How can you improve your posture while running?

If you've asked yourself any of these questions or feel like your posture is suffering from all the work at your computer and staring at a screen, this episode is for you!

In this mini-episode, we share 7 simple and quick tips for improving your running posture.

Read more here: https://www.runningwithgrit.com/proper-running-posture

Check out the Posture Corrector we discuss.

How can a 60 year old run faster? 

What are ways to run strong in your 50s and beyond?

Is it possible to compete in triathlons at an older age?

How much of running is mental, especially when running after 60 years old?

Is running good for over 60s?

If you are asking yourself these questions, this episode and these show notes are the place for you! Dr. Donnelly reveals his tips for triathlon training for seniors, secrets to competing in triathlons at an older age, running after 60 years old, and just how overall wisdom for staying fit at 60 years old and beyond.

The answer to the important question “Is running good for over 60s” is a resounding “yes” based on our interview. However, he provides concrete examples and words of wisdom to stay healthy (spoiler alert- he has never missed a race due to injury)!

Dr. Donnelly’s Simplified Training Tips (make sure to listen to the entire episode to hear all his insights on running in your 60s and beyond!).

1. Use Time Under Tension programs (TUT) for weight training

In order to stimulate muscle hypertrophy and endurance, he completes strength training workouts lasting between 35-40 minutes long with 40-45 second reps each. 

By slowing down each movement, the muscle remains under tension longer and may have improved results.

1. Compete Intermittent Fasting for Runners or Cyclists Smartly

To stimulate fat burning and metabolism, he recommends no calories after 7pm and starting the day with black coffee only, followed by an endurance workout lasting 60-75 minutes with water.

1. Reset Heart Rate Zones Every Fall

Because he enjoys tracking metrics like most endurance athletes, Dr. Donnelly does a fall 5k race to establish his max heart rate running and also completes a difficult cycling workout to do the same while biking.

1. Train Your Brain

Especially for running in your 60s and beyond, our potential can be limited based on our brain. By training the brain, the body can be pushed for maximum results.

1. Adopt a Curiosity Mindset When Running after 60 Years old, Running at 70 Years Old, and More

As runners age, a natural slowdown occurs. Dr. Donnelly explains how his key word is ‘curiosity’ and he has done the same local triathlon 20-25 different times. For each competition, he challenges himself based on his age- can he accelerate up the hill or speed up at the finish? 

1. Reanalyze Your Goals When Assessing Fitness For Over 60s

At any age, it’s important to have balance. Dr. Donnelly encourages us all to constantly reassess our goals and make sure our training regimens are not harmful to others.  

Finally, our guest inspires us all as he plans to continue running at 70 years old, always have new goals, and maintain his competitive edge at any age.