Get a running coach in your pocket for less than a Starbucks!

Sunday with Herb

Are you frustrated with nagging pains, low energy, low motivation, and injuries? These issues can be so severe that you might want to quit running altogether. There are five mistakes that I see a lot of older runners making and I’d like to introduce a simple way you can work with me to eliminate those and effortlessly run faster, injury free as you age.

Getting old is tough. I'm 71 now, and I'm starting to feel it. Isn't it amazing that we're still running? Did you ever think, when you were a kid or a young adult, that you'd be running at this age? I certainly didn't. But over the years, I've noticed that many of the runners I used to run and compete against aren't running anymore.

That's mostly because they've gotten frustrated with their running. They experience constant pains, get injured frequently, feel unmotivated because they're sore all the time, and eventually, they quit running.

I think this is very unfortunate. All of this is fixable if you get on the right path.

Here are five mistakes that I see a lot of older runners make. I believe there are simple solutions to all five of these that can dramatically change your running and make it more effortless and enjoyable. This will keep us all running until we get into our 80s and 90s, running circles around those young kids!

Mistake #1: Running Too Hard

The number one mistake older runners make is running too hard all the time. It's not your fault. Part of running is wanting to run faster because it feels good. Additionally, when you run with friends or a running group, you might run at their pace, which may or may not be your pace.

As a result, every time you go out for a run, you're running at too high of a heart rate and putting in too much effort. This does a few things: it gets you out of that basic aerobic zone where you primarily burn fat for fuel and build those slow-twitch muscles that support most of your running. Running at a higher heart rate limits your fat-burning ability and stresses your aerobic system instead of building it. Consequently, you have a very difficult time recovering, which leads to aches, pains, injuries, and eventually quitting.

The real fix is to do the majority of your runs (80-90%) at a low heart rate, also called your Maffetone training heart rate or zone two heart rate. For people in their 60s and 70s, you should be able to run on level ground at a heart rate of around 125 beats per minute without having to stop and walk if it goes above that.

When you run with a lower heart rate, you aren't punishing your body every time you go out. Yes, you're running slower than maybe what you're used to, but it's much more enjoyable, effortless, and you have a lower chance of injuring yourself. You can even run more often and longer distances without causing more damage. So, slow it down, run at a low heart rate, and you'll see a big difference after several months.

Mistake #2: The "Sit Run"

The second mistake is what I call the "SIT run." This involves leaning forward at the hips, which forces your feet to land a little ahead of you every time you take a stride. This is a common issue due to years of sitting—whether in school, at work, or home—which tightens your hip flexors and affects your posture.

Ideally, when running, you want to have a straight posture, leaning forward from your ankles, not your hips. This means your foot lands right underneath you instead of in front of you, which prevents you from putting the brakes on every step. To fix this, incorporate mobility exercises into your routine to stretch and work the hip flexors, allowing your stride to work naturally. Along with working on your cadence and pacing, you should be able to run more efficiently.

Mistake #3: Eating the Wrong Foods

When I started running, I thought I could eat whatever I wanted because I was doing so much exercise. For years, I ate high-carb foods, thinking they were necessary for running. The reality is, many runners are still stuck on the old belief that high carbs are essential for running performance. However, following the standard American diet is problematic.

I spent years carrying around 5 to 10 pounds of excess weight despite intense training. It wasn't until I learned about Dr. Phil Maffetone and reduced sugars, processed foods, and harmful seed oils that I saw a dramatic improvement in my weight and energy levels. As soon as I changed my diet, the weight fell off, and I had more energy throughout the day.

Many runners believe they need carbs for fuel. In reality, you have about two hours' worth of glycogen in your body at all times. Once you transition to becoming a natural fat burner, you'll be amazed at the difference in your energy levels and the reduction in food cravings. Focus on eating whole foods, a balanced diet, and sufficient protein to support muscle mass maintenance as you age.

Mistake #4: Neglecting Strength Training

Many runners believe that running alone is enough to maintain strength, but this isn't true, especially for older runners. Every year, we lose muscle mass, but we can counteract this with resistance training. Start with daily calisthenics like push-ups, lunges, squats, planks, and pull-ups to keep your overall fitness. Add in more intense resistance training a couple of times a week using kettlebells, dumbbells, or even Olympic weights under supervision to build and maintain muscle mass.

Strength training is crucial for longevity and maintaining an active lifestyle as you age. It will also help your running by allowing you to feel more comfortable during and after long runs.

Mistake #5: Following the Wrong Advice

Finally, the fifth mistake is following the wrong advice. With so much information available, it can be overwhelming to find what works for you, especially as an older runner. Many training plans and advice are designed for younger runners, not taking into account the different needs and capabilities of older runners.

I've had personal experience with this. After a heart attack at 50 and a decade of following standard advice, I had another heart attack event. Discovering Dr. Phil Maffetone’s methods, tailored for older runners, transformed my running after turning 60. I was able to run 1 min/mile faster with less effort! We need advice that fits our specific situation, enabling us to keep running and maintain our fitness.

Following the right advice isn't about quick fixes. It's about consistent, long-term plans that build your running lifestyle, not deplete it.

Get a running coach in your pocket

Mistake #5 is the kicker. The reason why most older runners struggle is poor advice.

Over the last 8 years, I’ve helped hundreds of runners in their 50’s, 60’s, and 70’s get their running back on track, lose weight and get stronger. Although I no longer work with runners with 1-on-1 coaching, I still want to share my experience and methods with you personally to help you on your running journey.

How would you like to get your running questions answered by a trusted resource rather than relying on Mr. Google?

Introducing the Forever Runner Members, a community of older runners striving to enjoy their running lifestyle as they age.

Subscribing to the free Forever Runner newsletter gets you my insights for older runners emailed to you weekly.

Becoming a Forever Runner paid subscriber gets you direct access to me in the following ways:

• A chat application on your phone allowing you to ask me questions directly or view other discussions in the community with your fellow members.

• Monthly “Ask Me Anything” live video sessions where I answer member questions and provide more in depth …

• You can post a comment on any of my posts if you have a question about what I said or your experience to share.

Best of all, Membership is $5 per month(you can leave anytime) or $50 per year.

So for the cost of a Starbucks coffee each month, you can send me a question from your phone, anytime, and I’ll get back to you with an age appropriate response. And, you can catch a monthly training video to discover how to improve your running and health.

To join our member community, upgrade your subscription to paid by clicking the button below. Hope to see you on the inside!

-Herb