Welcome to The Ageless Runner. I enjoy running and am committed to providing helpful tips, product reviews, training insights, and commentaries about all aspects of running. Runners of every age will find something useful here, and I’ll give added insight to running as we grow older . So whether you're over 40, 50, or even 70 you can keep running. Subscribe today!
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It goes further than just how much offset/drop we use - it also depends on how we land . I am a heel strike walker - but a forefoot landing runner. To run/walk I almost need two pairs of shoes. :)
Thanks, Barry, for contributing on this topic. I’ve not thought much about foot landing when walking and will noodle on that.
I have the endurance to run 10Klms - but I don't have the stamina to do it in 60 minutes.
You’re spot on, Barry, with the difference between endurance and stamina. Thanks for sharing that example!
I use to run marathons and don’t want to run those anymore. I run for fun. My preference is up to 7 miles. I have a high heart rate when running. I am a 8.15-8.20 6 mile runner. My HR in these runs are about 168 bpm. No matter what I do it’s always in these ranges. Looking forward to these videos from you, I’ve subscribed
@tyalderdice4980 running for fun is great! I’ve had a few other people comment on high heart rate. Like you, they seem to manage with it. Thanks for commenting and subscribing!
I’m glad I saw this today. I’ve been running since March and have gotten comfortable running a mile nonstop. However, I have been wondering if the walking I do for warm up and for cool down will count towards my mileage and/or time. Sounds like I can run walk run as much as I need to so long as I’m getting the time on my feet. I’m training for a 5K in October and another in November.
Yes… incorporating walking into your running helps lengthen your training time and distance. The next video in this series discusses how easy running can also help improve endurance. Thanks for watching the video and commenting! Good luck with your 5Ks!
The only way I can get any running in this summer is RWR. Running alone in high temperatures makes me overheat very quickly
Great point about RWR, Kelli! We can use it to control our effort on hot, humid days. Thanks for sharing!
I had been doing RWR for the last 2 years with longer intervals. This summer I decided to zone 2 train to improve my heart rate/endurance and really lowered the interval times. It is so adaptable.
I wholeheartedly agree! Once a runner gets on board that it's ok to walk when you run, then RWR can really help them achieve their goals. Thanks, Jaime, for sharing and watching the video!
Great video thanks.
You're welcome! I'm glad you liked it!
Thanks!
You're welcome! And thanks for the Super Thanks!
The WRW method is also recommended by Coach Parry on his youtube channel, especially for runners over 50. But if I recall correctly he was suggesting ~1min breaks after every 2-3km. Maybe the frequency of the walk breaks depend on the age and fitness level of the runner. For me, a walk after every 2mins sounds too frequent, except for beginners. I've also started with 1min walk 1min runs 4 years ago but extended the runs in a few months to kilometers.
That's the beauty of run walk run... you can tailor the intervals for your running experience and goals. Thanks for sharing how you use it!
I think the distance you're running is also a factor. If you're doing a few miles and have been doing it for a while, a longer run interval might suit you well, as the run is shorter, with less cumulative fatigue. If you're doing a marathon or ultra marathon, the shorter intervals help you keep going for longer, with less fatigue. I made it 45 miles, my longest run by far, with a 45/30. It was very difficult at the end, but I felt recovered within 2 days!!
@Kelly_Ben, great input! Thanks for contributing to this topic.
thanks man!
You bet!
I’ve been doing RWR since last year when I saw your first video on this topic and it’s been a game changer! I’ve been doing 2 minutes running, 1 minute walking … which sounds like a less-than ideal ratio - or is it okay? Also, I read recently that the walk portion, to get the most benefit from RWR, should not be a leisurely stroll (which I have been doing) but rather a faster walk. What do you think about that?
I'm glad, Mike, that RWR is working so well for you. It was a game changer for me, also! A 2:1 ratio is great! It's not so high that you might over exert yourself, and not so low that you don't get much run time. As far as walking speed, I guess it depends on what you mean by "benefit". If you walk too fast, you may not get the partial recovery benefit from walking. Walk too slow and you may find it harder to start back running again. I'm one for moderation. I don't stroll or walk fast, but walk at a "normal" walking pace for me. Thanks for watching the video and commenting!
@@TheAgelessRunner Thanks for the reality check on the walking portions of RWR. After reading your reply, I think my walk is just fine! Also, this week I have ramped up to 4 minutes running, 1 minute walk and so far so good!
Always enjoy your recommendations. I am 69, thank you! 👏
You are so welcome! Thank you for taking the time to share that!
What is the difference between endurance and stamina? Watch now: studio.kzread.infoRsBQtIpNO8o/edit
Boost your energy for running: kzread.info/dash/bejne/k3Z11s2vp93YnLQ.html
I started doing Run-Walk-Run and was so excited when I could run for an hour without walking. When I have a long run planned I start with running then half way switch to Run-Walk-Run. I remember one of your past videos where you talked about the ratio and I do 4:1 when I do a Run-Walk-Run. Great content, thank you!
You're welcome! Thank you so much for sharing! I like how you use RWR to help you do your long runs. Thanks for watching the video!
I just got this 3 yrs later, crazy how its been upgraded yet no one has a detailed updated video. Thank you
You're welcome! I'm glad it helped.
"Running isn't just a gerund, it's also a present participle" - Mark Remy - "Dumb Runner". Mr. Remy's site is filled with many more quotes filled with wisdom.
I like that quote. Thank you for sharing!
I use Iskiate alot. I carry it in mason jars to races with me as well.
Thanks for sharing how you use iskiate! I appreciate it!
Nine tips to avoid running injuries: kzread.info/dash/bejne/nKJ13LZ8o8XRaLA.html
Thx for including just enough context & background. That mattered. Thx for giving tips on getting the stuff down your throat. Having tried chia years ago, I took 1 mouthful & threw the rest of the bag out. I ride bike, 66 y/o, and after 30 miles, my energy just fades these days & nothing seems to help. Anything beyond 30 miles is no fun at all. I am anxious to try this.
You're welcome, Robert. Iskiate is definitely a better way to ingest chia seeds. Eating them dry is awful and a little risky as they stick in your throat and can cause you to choke. Thanks for commenting!
Just made it, waiting for it to soak😃
I hope you enjoy it!
My wife and I make chia pudding, but never thought to make a drink with them. Definitely trying this tomorrow!
I hope you enjoy it! Thanks for commenting!
@TheAgelessRunner Made it 2 days in a row now after my morning run... I'm loving it! It's very refreshing and feels like a great way to start my day. Thanks for sharing this!
@johnevans187 you're welcome! I'm glad you enjoy it!
Thanks for the good points and common sense. I start off on the mid foot but by the end of my long runs I’m always heel-striking and I’ve never had a related injury. Sometimes you have to listen to the body and let it dictate form.
Thanks, Vincent, for this great input. I appreciate you sharing it!
Yum, I’m going to make this. I drink blended greens the energize me through runs and workouts, and just my day today living. (family members add fruit, but I just like the greens straight with water and flax and Chia seeds and wheat germ, for autophagy) Another great video thank you . 🥤
I hope you enjoy drinking iskiate! Thanks for the feedback!
Thank you I appreciate this very much. The Chia seeds are amino acids 3. The doctors say that we are short. The amino acids 3 are also found in Salmon , sardines and flaxseeds. It would be good to mix these ingredients in a smoothie with kale and berries. Thank you. God bless you richly.
Thanks, Freddy, for the info!
On my way to Amazon for chia seeds. Thanks for the tip!
Hope you enjoy it!
I'm a plodder
I can identify with that! Thanks for commenting!
I just came back from Achilles tendon flair up had to take 8 full days of no running just cross training, 1st day today and I focused on heel strike and slow run 6 miles with breaks. Heel striking is the way God intended us to run, the heel is under our leg.
Sorry to hear about the Achilles tendinitis, but I’m glad you’re improved and back to running. Thanks for watching the video and sharing!
That's just not true. Hardly anyone heel struck until the 1970's when Nikes were invented.
it doesn't matter if people are heal striking as long as they don't stick the leg in front of their body while landing
Thanks for sharing this point!
I don't care how my foot hits the ground, 99% of my running is zone 2 and I just focus on soft low impact strike and my running efficiency. The gradient and speed is what effects whether I heel, mid or toe strike 🤷♂️
You’ve got a great outlook! Thanks so much for sharing!
Great video!! I like riding my bike, I'm 71, what should my heart rate be on the bike for what amount of time to improve my VO2 max. I tested it a few months ago and it was at 30.
As I said in the video, you need intensity to maintain VO2 max, whether the intensity comes from running or biking or similar doesn’t matter. I can’t tell you a specific heart rate for you. Typically we want to get in heart rate zone 4, which is 80%-90% of our max heart rate. Here is video on determining your MHR: kzread.info/dash/bejne/a3-C1KWzqc65iLw.html
Thanks, as always, for your content. It seems that heel striking is only a real problem when it comes with over striding. Then it is causing a braking motion which slows you down and also can cause injuries. Otherwise, is should be fine. When foot landing became a thing everyone was talking about, I thought I was a mid foot striker. Now I realize that I do land slightly on heel first, but at the age of 71, have had very few injuries after a long running career.
Thanks, Randy, for contributing on this topic. As said in the video, studies suggest nearly all recreational runners heel strike, but if you’re not having injuries, don’t be too concerned.
Good info Ralph.
Glad it was helpful! Thanks for the feedback.
Hi ralph Im a runner 60 do you think you have to work on your average speed in running? Mine is very low😂6,6 km per hour ( i can’t get it any higher for now)
Kudos to you for running at age 60! Personally, I care more about distance (how far I run), rather than how long it takes me (speed). Just enjoy your run and don't focus on speed. Thanks for watching the video!
Thanks and greetings from Sydney. Just working my way through your comprehensive video collection . And just re started run/walk training after 20 years of just walking. Although i followed Galloway in the 80s and used his run /walk in a couple of 24 hour runs , 184 & 197 k . At 77 i feel i am not alone when i see your videos and go to my local Park Run on Saturdays . 4 men over 75 and 3 women over 80 . Best exercise routine in my opinion.
Welcome to my channel and thanks for watching my videos! Kudos to you for running at 77. Yes, you’re not alone, but there are less of us senior runners than the under 50 “youngsters“. :-). It is great exercise and I’m glad you’re out there enjoying it! Happy running!
Many thanks for this kinda content, it was really rich for me! All the best for you and for the channel!
You’re welcome! Thank you for the positive feedback. I appreciate it! I’m glad you found it helpful.
Good summary but did not mention left and right feet difference. I have 5mm drop on right and 3mm on left. Used to get achilles on right, not now. Raised both after treadmill tests as I needed a fraction more lean forward. V important topic to raise as running is not something the human body is designed for. Small changes make big differences, only my amateur opinion of course.
Thanks for the feedback and mentioning feet differences. It’s a good point. It’s great that you were able to zero in on your needs. I just read a book called “Born to Run” where the author discusses how very much the human body is designed for running, especially long distances. Arched feet and Achilles tendons are two examples that set us apart from mammals who are walkers. Thanks for sharing!
There's science; and then there's big data
It's hard to argue with good data! Thanks for watching the video and commenting.
You can buy heel pads to add to the back of your shoes to make a small change without needing to buy a 4mm drop shoe then a 6mm drop shoe then a 8mm drop shoe.
Great suggestion! Thanks for sharing!
It's not about the winning, it's not about taking part, it's about turning up at the pub later in the day wearing the event shirt and flaunting the finishers' meddle.
Well said, David! Thanks for sharing!
No one was borne with a heel drop.
Thanks for commenting.
That makes so much sense! My New Balance had a 4mm drop and killed my calves, my Brooks has a 10 mm drop and hurts my knees. So I should look for something in between?
Great question, Jim. The difference between your Brooks and New Balance shoes is 6mm, which is a big change. I’d suggest you ease into your New Balance shoes and give your calves time to adjust. For example, wear the NBs every third run, then every other run, building to every run. I hope that helps. Thanks for watching the video!
@@TheAgelessRunner So the lower the drop, the better? I’m a fairly new runner.
Not necessarily. As i said in the video, there is no "best" heel drop. It's what works best for you. Some people like high drop, others like low drop.
What I do is about once a week I change from my easy 6 miler to a run as fast as I can for one mile and take a walk break and repeat (6 times). Age 67.
Wow! Doing six, hard, one-mile runs, even with a break, is impressive. I'm sure that helps greatly with you VO2 max. Thanks for sharing!
great video and super informative as always!
Glad you enjoyed it! Thanks for commenting!
I've been running forever, and I just learned so much from this video. Thanks, as always, for your great content. I like a pretty high offset, but I didn't even think about it in terms of possible injury to different parts of the body. It just feels more comfortable to me. Fortunately, I'm not prone to injury, so maybe any offset would work for me. I agree, that everyone needs to find the offset that works for them.
Thanks, Randy, for sharing and the feedback. I think you aptly summarized a point of this video: use an offset that feels most comfortable to you. Thanks for watching!
Great video Ralph. Hope your feeling better. A couple recent favorites: Give yourself permission to run as slow as you need to. Miles are all miles and they're all good. Motivation is what gets you started. Habit is what keeps you going. Jim Ryan
Thanks, Keith. I am feeling better. That's a great Jim Ryan quote! Thanks for sharing it!
My favorite quote about running at this stage of life: I’ll be happy if running and I can grow old together. -Haruki Murakami
Great quote! Thanks for sharing!
I also never did a road marathon 100 mile mountain races are much easier! 👍
100 miles is looong! Thanks for commenting!
Yes 👍👍👍🌈🙏❤
Thanks, Jo!
Love the first quote and your philosophy on it. Thanks for the video!
Thanks so much for the feedback and the Superthanks! I'm glad you liked the video.
I’m sorry you had COVID but I’m glad you are doing better. I went on a 3-mile run this morning that was supposed to be a 2-mile run 😂. I did stop and rest as needed (66 years young here) but I just couldn’t help myself and I feel good that I was able to get it done!
Thanks. I am feeling better. Very cool that you felt like running 3 miles! Happy running!