3 Ways To Achieving Personal Records As An Older Runner
4 Weeks To Go Till My Boston Qualifier Marathon
Hey runners, how's it going? As we all age, a common question arises: Can you still achieve personal records (PRs) in your fifties, sixties, or even seventies? The answer is maybe yes, or maybe no. It’s more about adaptation and resilience. In this article, I'll share three different strategies that can help older runners continue to achieve PRs.
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Qualifier Marathon Update
With four weeks to go before my Boston Marathon qualifier, I’m excited about the upcoming 20-mile run we have planned for this week. Last week's 14-miler served as a rest run, and the 20-mile will be a great tune-up. Running as part of a group offers the bonus of aid stations along the route, simulating race conditions and reducing the need to carry everything with you. Group runs are a great way to get those really long runs in.
Chasing PRs as an Older Runner
As an older runner, you might feel that PR days are over. However, here are three ways to adjust your approach to keep chasing those personal achievements:
1. Starting As A Beginner
If you're beginning your running journey later in life, You’re just like the rest of us when we first started. Every race is a new opportunity to set a PR. Whether it's a 5K, 10K, or even a short trail race, that first attempt is your baseline, and every subsequent attempt brings the potential for a new PR.
2. Diversify Your Race Types
As an experienced runner, switching race disciplines can be just as refreshing. I transitioned from road racing to trail races and ultra marathons when I turned 50. The change allowed me to establish new PRs in different settings and distances. Trail races, for example, offer unique challenges where comparing times directly across races is difficult due to varying terrains. So go back to the same race the next year and do better! If you’ve always done 5Ks, try a half marathon. If you are a marathoner, step into a 5K or 10K.
3. Redefine PRs After Significant Life Events
Injuries or health events can set you back, but they also offer a chance to reset. Whether you’re returning from knee surgery or, like me, recovering from a heart attack, these moments mark the start of a new chapter. Embrace this enforced "reset," forget about your past results and start over just as you were as a beginning runner.
Setting New Baselines - You don’t need a significant health event to refresh your PR goals. Use milestones like turning 60 or 70 to establish a new baseline. It can be motivating to set and achieve new PRs based on this adjusted starting point, competing with your current self. Forget about your old self and start with a clean sheet!
Conclusion
Setting new PRs as an older runner is all about mindset and adaptation. By exploring new race types, resetting your goals after life events, or simply deciding to start anew at a certain age, you can keep running fun and competitive. Keep track of these achievements on platforms like Strava to track progress against your current self, keeping the joy of running alive. That’s it for this week. I hope these strategies prove helpful. Stay tuned for more updates, including the success of our upcoming 20-mile training run. Keep enjoying your runs out there!