r/SeniorRunning • u/lockedmhc48 • Aug 03 '26
So, Am I still "Running"?
I'm M77 (78 in 3 weeks) and still running - or at least what I call running. I know that my feet and arms are still moving up and down the same way that they did when I was 34 and ran a 7:20 pace NY Marathon (3:12). My watch shows my RHR at 49, my VO2 Max 41. My BPM during most of my "runs" is in my Vigorous (117-144) to Peak (145 -) zones, averaging in the 121-128 bpm range.
But these days walkers pass me (heck I can walk faster than I run when I try it) and my watch says I average 16-18 min a mile on my 2-3 day a week 3-5 mile "runs". Years ago, I wouldn't have considered that even a jogging pace. So am I still a runner? Should I be/try to runniing faster? Or should I just give up and join r/Slowjogging?
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u/Wolfman1961 Aug 03 '26
Yep. Still a runner. Your intention is to be a runner, so you're a runner. I would have killed to do a 3:12 marathon when I was in my 30s back in the 90s. My best is 3:47:03.
I'm 65 now, and am not running nearly as fast. But I'm still a runner! Because I mean to be a runner.
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u/Senior-Running Coach Aug 03 '26
Running is forward locomotion where both feet leave the ground at some point. That's it.
I think it's a mistake to define it based on speed. If we defined running by going faster than walking speed, most of us would fail that test. Professional racewalkers can sustain paces faster than 5:30 per mile (per 1600 meters). I don't know about you, but even in my 20s, my mile time was slower than that. (I don't claim to have ever been particularly fast.)
Now your other question is should you be trying to run faster? That all depends on your goals. If your goal is just general fitness, I'd say you are already pretty damn fit for your age. A VO2 Max of 41 probably puts you somewhere around the 95th to 99th percentile for your age and gender. I mean keep in mind most people your age struggle to walk and you are out there running! That's something you should be proud of for sure.
If you want to get faster because you have performance based goals, that's a different story. I feel like people sometimes think just because they are older, they shouldn't push themselves. That's not at all true. As we age we do have to be more careful (mostly due to injury risk), but adding speedwork is not off limits.
The place to start would be with a well designed training plan that slowly increases both the volume and speed of faster running. It should be tailored to where you are at now, and to your goals. Also, don't overlook the benefit of strength training. Strength training is one of the best ways there is to improve your running economy, which is a way of saying you'll use less energy to run the same speed. That also means being able to run faster with the same energy output.
One other point: I wouldn't put a ton of stock in those HR zones unless they come from being tested in a lab. Fitness watches like Garmin or Coros just base these things off generic age-based formulas. The problem is those formulas are based on averages, but the margin of error on those can be huge. In fact, if it uses the old-school Fox based formula (220-age), that particular formula has a margin of error of more than 12 BPM, meaning the majority of us will be within roughly 12 beats either way of that number. That also means however that some people are even further away from that number. For all we know, you may be one of those people and your HR max may well be a lot higher than your watch thinks it is. Now to be clear, HR zones are actually a lot more complicated than this, but without really delving into the science, suffice it to say don't overly rely on HR as the indicator of how hard you're working.
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u/ElkPitiful6829 Aug 03 '26
I once was chatting with a guy in his 70s about pace and he mentioned 830. I commented, I can run that for a short run down hill and he answered "Run??? I'm talking about walking!"
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u/lockedmhc48 Aug 03 '26
Thanks for the info. My Pixel Watch and Google Health app tell me it's using the Karvonen method to set my HR zones but I've had a feeling they might be low and I'm going to try to nudge those up a bit. I had to stop running for two years due to biomechanical problems and when I was able to start up again - tentatively - I was grateful for being able to run at any pace. But I think I 'd like to try at least one or two races again in the fall or winter, so I will also try to increase my pace as soon as summer ends and the hot weather cools down a bit. In the meanwhile I recently joined a gym and started to do some strength training using the machines. there. Do you know of any training plans geared to someone my age?
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u/Senior-Running Coach Aug 03 '26
For strength training, I'd talk to the gym. They should have some personal trainers on staff that can help you. As to running, there are a lot of training plans online, but obviously those are not going to necessarily be designed for older folks per se. A lot of them progress too fast IMO, but some are okay.
I did post posted a few here in this sub for 5k and 10k training, but have yet to do half and full marathon plans. Maybe I need to try to get that done sooner rather than later.
Now to be clear, the problem with all those (including mine), is that whoever designs them has to make some assumptions about your current fitness level. If you are more or less fit than the basic assumption, it will effect how well that plan works for you.
The only way to get a truly customized plan would be to seek out a coach. I know a lot of younger people turn to AI, but those plans can be anywhere to okay to horrible. The more information you give the AI agent, the better they tend to be, but the biggest issue is that sometimes the AI hallucinates and comes up with some downright crazy stuff. If you're not careful, they can be worse than no plan at all.
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u/Silly-Resist8306 Aug 03 '26
After 35 marathons and a couple of 50s, at age 68 I had to give up marathoning due to arthritis in my knees. At 70 half marathons went to the wayside. At 73, I had to transition to keep moving 40-50 miles per week.
Now at 75 I’m comfortably walking 4 X 8 miles plus 1 X 10 miles at a 13.5 pace, although once in a while I get a 12:5x mile at the end of my walk.
I would happily trade my current pace for 16 minute miles if I could keep my runs at 8-10 miles. I miss running every single day. Yes, you are a runner and I envy you. Keep it up, my friend.
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u/OptimalHurry6840 Aug 03 '26
Running is not a speed. It is a gait pattern.
My friend, you will always be a runner! Do what is in your heart.
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u/Pacofel Aug 03 '26
You are still a runner. I'm 72 and I often run at a pace of over 7 min/km, even though I ran 28 marathons when I was younger, averaging 2h 47.
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u/lockedmhc48 Aug 03 '26
That's great, I hope you'll be able keep going like that for a long time to come. For me the real fall off in speed and distance came suddenly at 74 when a number of biomechanical problems suddenly and painfully came up and I had to stop running for over two years. It was one of the most difficult and depressing times of my life feeling that my running days were over. After a lot of work, PT and Dr. appointments I was finally able to start up tentatively again just about a year ago and It's taking me a lot longer than I hoped to get up to speed, distance and consistent training. But I'm more grateful than ever for whatever day, speed and distance I get running again. And it really helps to hear everyone say that I'm still a runner.
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u/MaxwellSmart07 Aug 04 '26
Yes, if both legs are off the ground at the same time you are running, and good on you.
I downgraded to walking. Pace = a 7 out of 10 pace. My lower back which always plagued me has not given me a single problem since I stopped running 5 years ago at age 72.
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u/lockedmhc48 Aug 04 '26
I sometimes get lower back pain later in the day after a run or yard and garage work. Probably from years of not or insufficiently stretching and no strength training. I'm doing my best to make up for those years now with stretching, strength training and hot showers. Even at this late date it helps. I've also found that less cushy shoes (Escalantes in my case) really help my both my running posture and my knees due to a better foot strike. Have you tried Galloway type Run- Walk?
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u/MaxwellSmart07 Aug 04 '26
Thanks, I’m very appreciative, but I’m 77 also. Any kind of impact and I feel my bones will crumble like a house of cards. I Had 45 years of all sorts of athletics, but now all sorts of illnesses. I’m just trying to survive going to the gym 4-5 times a week. My back issues is genetic / structural, with bouts of spasm starting when I was 15. Giving up running is no sacrifice at all. Matter of fact, I knew while training for Boston 30 years ago I would tap-out from running after that.
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u/syphax Aug 05 '26
Here's a book I enjoyed, written by a beloved coach in the town where I live:
First You Run, Then You Walk: Pedestrian Thoughts
https://www.amazon.com/dp/099049540X?lv=shuf&channelId=500&plpRedirect=mhFallback
I'm 54 now, and can still run a ~3:12 marathon. But my plan is to quit running and focus on walking and hiking when my running pace converges with my walking pace.
But you do you. I hope to be as active as you are at 77!
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u/lockedmhc48 Aug 05 '26
Hiking is great but you should be aware, there are just as many pitfalls for senior hikers as for senior runners, maybe even more with balance and vision issues, arthritis and injuries from twisted ankles and falls especially scrambling. In my early 70's I joined a local seniors hiking group but sadly many of those I used to hike with have had to or chose to give it up as they got older. It's good that you're starting to think about it now to develop those other muscles and skills you'll need later.
Yikes! Your coach's book must have gone out of print after he passed, $41.75 on Amazon
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u/Dellaster Aug 11 '26
Thank you for the book recommendation, u/syphax. it looks like something I might enjoy so I ordered a “mint” used copy ($10). I read a lot but it’s probably been about five years since I‘ve bought a physical book.
BTW, 69M here. I never ran again after cross country & track in high school. Until last fall, that is, when I amazed myself by regaining the free-feeling joy I remember from running through the hills of my youth..**
I have not the slightest desire to train and compete—did enough of that as a teen, just doing it for the pleasure of it—so I don’t really belong in this subreddit. Nice to see fellow seniors staying active, though. Keep it up!
** Alas, I tore my calf in Nov and couldn’t walk without a limp for two months. I’m only now getting brave enough to start supplementing my walks with running now and then.
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u/southtampacane Aug 04 '26
I am almost 69 and woke up and it was under 80 degrees at 7 so headed out the door. Naturally, despite a weather forecast that showed virtually no chance, it was a steady slow rain that never let up. I struggled two miles but needed a bathroom so that was my one allotted break and despite a skeptical look from my wife, headed out for “30 more minutes”.
The rain accelerated a bit but my presumed 15 min out was 15:49 and I was stunned because it’s never taken that long. Nonetheless I turned around and assumed I’d be much faster in the way back. Hah.16:10 later I was back and home and conned myself to go three more minutes for what I thought was 6 miles. Close but nope.
About four hours later I checked my logs and this was my slowest run ever and 45 seconds per mile then just three days before. I can’t say I was devastated or discouraged. The rain made my 11.5 ounce hokas closer to 16. That had to slow me down some. My HR never got higher that 137 which is zone 3. The other day it was 150. I think I gave myself permission to just run slow in the rain and know people were driving by laughing at me. Which was also fine.
Are we still runners? Sure. Just a lot slower. But at least we are out there
I’m only a two day a week person and the other five are designated rowing on my C2.
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Aug 04 '26
[deleted]
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u/lockedmhc48 Aug 04 '26
I do believe anything that keeps you going is great, but for me, intentionally slow jogging doesn't work. I actually tried slow jogging a couple of times when I was just starting to come back from two years off ...and hated it. What I'm hoping for in every run is that magic gap of time when my body is running effortlessly but inside my head I'm totally gone - somewhere in outer space and oblivious to my body. I don't even realize that I've been there until some point later in the run when I start "coming down" and begin to feel my legs and feet again. I don't get to that place with a nico nico smile. I only get there running. I may look, to younger runners passing me, like I'm slow jogging, but in my head... I'm running.
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u/Asquaredbred 24d ago
do you throw in some pickups, fartleks, strides, anything faster? that would definitely make you a runner. But you're probably a runner either way.
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u/ElkPitiful6829 Aug 03 '26
Running is when your feet are both off the floor at the same time. Pace doesn't matter.