So who also runs?

Five months after my latest knee surgery I tried running again. After three minutes the pain in the knee was back like no surgery ever happened before. The pain lasted five days and I panicked a lot in this period of time.
So I decided to stop running and sold all my running gear to avoid trying running again.
Fortunately I can hike all my beloved mountain trails in the Alps I used to run and even beyond. I am happy with that.

Who wondered where all the smoke from the canadian wildfires went to? There it is. Right in the European Alps. We had ten days with this kind of sunny weather and orange brown sunsets.
@cyclelious would you please put out the fires? Thank you

quite.right said:

Five months after my latest knee surgery I tried running again. After three minutes the pain in the knee was back like no surgery ever happened before. The pain lasted five days and I panicked a lot in this period of time.
So I decided to stop running and sold all my running gear to avoid trying running again.
Fortunately I can hike all my beloved mountain trails in the Alps I used to run and even beyond. I am happy with that.
View attachment 2149602
Who wondered where all the smoke from the canadian wildfires went to? There it is. Right in the European Alps. We had ten days with this kind of sunny weather and orange brown sunsets.
@cyclelious would you please put out the fires? Thank you

Click to expand...

I wish I could put out those fires!!! That smoke has drifted to the Alps! Unreal! Sorry

I felt my calves tighening during the final 3km of my recent half marathon. I suspect that I didn't train enough and that my overall pace was much faster than my daily training runs. I finished with a good time but had I been better prepared I may not have had the tight calves.

Tight Calves or Calf Pain While Running? Here’s What Could Be Going On
Tight calves or sore legs after running? Discover the six most common causes of calf pain from shoe changes to nerve issues and how to fix them before they stop your training.



If you’ve ever scrolled through the #UKRunChat feed, you’ve probably noticed that complaints about tight or painful calves are incredibly common.

At Sports Injury Physio, we see this issue all the time and get tons of questions from runners wondering what’s going wrong.

Calf pain might seem simple, but there are actually multiple causes each needing a slightly different approach to treatment.

So instead of cramming a short answer into a tweet, here’s a full breakdown of why your calves might be giving you trouble when you run.

Why Your Calves Might Hurt While Running
Here are some of the most common reasons runners experience tightness or pain in the calf muscles:

• Training mistakes or sudden changes
• Switching running shoes
• Tight lower back or glutes
• Irritated or trapped nerves
• Muscle strains
• Shin splints (medial tibial stress syndrome)

1. Training Mistakes That Lead to Calf Trouble
Making changes in your training especially ones that ramp up the load on your calves can trigger tightness or pain. Two prime culprits? Speed workouts and hilly sessions.

Both force you onto your toes more, which puts extra strain on the calves.

Switching to a forefoot or midfoot strike too quickly can also overload the area.


One interesting study of 1,500 recreational runners found that those running under 40 km a week and who were part of running clubs had fewer calf injuries. Maybe it’s better guidance or smarter training whatever the reason, it's worth noting.

What to do: Try “relative rest” you don’t have to stop training altogether. Focus on low-impact alternatives like swimming, cycling, or easy grass runs while your calves recover. And be smart when reintroducing hills, speed, or form changes ease into them gradually.

2. Your Shoes Might Be the Issue
Barefoot-style or “minimalist” shoes have become more popular, but many runners overlook one crucial feature: heel-to-toe drop.

This refers to the height difference between the heel and forefoot in the shoe.

Traditional running shoes usually have a 12mm drop. Minimalist shoes? Often 0mm.

A lower drop encourages a more forefoot-strike style, increasing calf workload. Transitioning too quickly can leave your calves overworked and sore.

If you’re switching to flatter shoes:

• Start with short runs or walk/run combos
• Strengthen your calves beforehand
• Get used to flatter shoes by wearing them casually

3. Tight Glutes or Lower Back Could Be the Hidden Cause
We’re not talking about your wallet weighing you down sometimes tight calves are the result of increased neural tension.

Basically, when the nerves can’t move freely due to tension or compression somewhere higher up (like in the back or glutes), it can show up as tightness or pain in the calves.

One major offender?

The piriformis muscle in your buttocks. When it tightens up, it can trap the sciatic nerve.

Add in a stiff lower back often caused by too much sitting or driving and you’ve got a recipe for calf issues.

Older or high-impact athletes might also have wear and tear in the lumbar spine, affecting the nerves that control the calves.

The fix: A regular mobility routine that targets the glutes and lower back can work wonders.

Be gentle with hamstring stretches though they can worsen symptoms if the nerve is still irritated. Start with glutes and back, then carefully add hamstrings.

4. Nerve Irritation Might Be the Real Problem
If your symptoms include sharp pain, tingling, numbness, or if your calf hurts most at night, you might be dealing with a nerve injury in your lower back even if your back feels fine.

Pain in the leg can actually mask back pain because the nerve signal from the leg overpowers what’s coming from the spine.

If this sounds familiar, it’s best to see a physio.

5. You Might Have a Small Muscle Tear
Not all muscle tears are dramatic. Some, especially in the soleus muscle (lower calf), feel more like stiffness at first.

The pain builds over time as you keep training on it until you’re eventually forced to stop.

What to do: Combine rest with strengthening exercises. Low-impact options like swimming or cycling can help maintain your fitness.

A physiotherapist can guide you through a tailored recovery plan something that can even be done via online consultation.

6. Could It Be Shin Splints?
Medial tibial stress syndrome, also known as shin splints, can easily be mistaken for tight calves at first.

The pain is usually located along the inside of the shin bone and starts out only during exercise. As it worsens, you might feel it while walking or even at rest.

Left untreated, shin splints can turn into stress fractures and become a long-term problem. This is not something you want to ignore.

See a physio if you’re experiencing pain along your shin it’s worth acting early.

Still not sure what's causing your calf pain? Book a session with a sports physiotherapist. Many now offer online consultations to help you get a personalized diagnosis and recovery plan from the comfort of your home.

Faith Kipyegon (a middle distance runner) is only 31yo but she is a powerhouse female athlete! She recently attempted to break the world record for women and finished running 1 mile (1600m) in 4:06:91. She proves that sub 4 minute mile is possible. It will happen one day

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Running vs. Walking: Which Is Better for Lasting Health?
They’re both beneficial physically and mentally, but there’s a clear winner.



Walking is among the world’s most popular forms of exercise, and far and away the most favored in the United States. And for good reason: It’s simple, accessible and effective. Taking regular walks lowers the risk of many health problems including anxiety, depression, diabetes and some cancers.

However, once your body becomes accustomed to walking, you might want to pick up the pace, said Alyssa Olenick, an exercise physiologist and postdoctoral research fellow in the energy metabolism lab at the University of Colorado Anschutz Medical Campus.

If you can nudge even part of your walk into a run, it offers many of the same physical and mental benefits in far less time. But just how much better is running? And how can you turn your walk into a run?

Why Walking Is Good for You
When considering the health benefits of an activity like walking or running, there are two connected factors to keep in mind. One is the workout’s effect on your fitness — that is, how it improves the efficiency of your heart and lungs. The second is the ultimate positive outcome: Does it help you live a longer life?

The gold standard for assessing fitness is VO2 max, a measure of how much oxygen your body uses when you’re exercising vigorously. It’s also a strong predictor of life span, said Dr. Allison Zielinski, a sports cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute.

Even doing a small amount of activity — like taking slow steps throughout the day — somewhat improves VO2 max compared with staying completely sedentary, according to a 2021 study of 2,000 middle-aged men and women. But bigger benefits come when you begin walking faster, which raises your heart and breathing rates.

If you’re working hard enough that you can still talk but not sing, you’ve crossed from light to moderate physical activity. Studies suggest that moderate activity strengthens your heart and creates new mitochondria, which produce fuel for your muscles, said Dr. Olenick.

What Makes Running Even Better
So how does running compare with walking? It’s more efficient, for one thing, said Duck-chul Lee, a professor of physical activity epidemiology at Iowa State University.

Why? It’s more than the increased speed. Rather than lifting one foot at a time, running involves a series of bounds. This requires more force, energy and power than walking, Dr. Olenick said. For many people first starting out, running at any pace — even a slow jog — will make your heart and lungs work harder. That can raise your level of effort to what’s known as vigorous activity, meaning you’re breathing hard enough that you can speak only a few words at a time.

Federal health guidelines recommend 150 minutes to 300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or half as much for vigorous activity. That might suggest that running is twice as good as walking. But when it comes to the key outcome of longevity, some studies have found running to be even more effective than that.

In 2011, researchers in Taiwan asked more than 400,000 adults how much vigorous exercise (like jogging or running) and moderate exercise (like brisk walking) they did. They found that regular five-minute runs extended subjects’ life spans as much as going for 15-minute walks did. Regular 25-minute runs and 105-minute walks each resulted in about a 35 percent lower risk of dying during the following eight years.

Those numbers make sense, given running’s effect on fitness. In a 2014 study, Dr. Lee and his colleagues found that regular runners — including those jogging slower than 6 miles per hour — were 30 percent fitter than walkers and sedentary people. They also had a 30 percent lower risk of dying over the next 15 years.

Even though he’s an enthusiastic proponent of running, Dr. Lee suggested looking at walking and running as being on a continuum. “The biggest benefit occurs when moving from none to a little” exercise, he said.

Whether you’re walking or running, consistency matters most. But after that, adding at least some vigorous exercise to your routine will increase the benefits.

How to Start Walking, and Then Running
Running does have its downsides. It’s high-impact and hard on your connective tissue.

Researchers have debunked myths that running will always wreck your knees, but short-term injuries are more common in runners than walkers. Easing into walking first allows your body time to adapt, which in turn reduces risk, said Dr. Bella Mehta, a rheumatologist at the Hospital for Special Surgery in New York.

In fact, even experienced runners who take a break should gradually build back up. “It’s always better to start or increase an exercise program by going slow and low,” Dr. Zielinski said.

If you want to try running for the first time — or return to it — try this progression.

Step 1: Add steps.
Increase your step count, Dr. Lee said. If you haven’t been exercising at all, begin by trying for an extra 3,000 walking steps per day, at least a few days per week.

Step 2: Slowly pick up the pace.
Set aside 10 minutes for brisk walking three to four times per week, Dr. Olenick said. Aim for an effort level of three to five on a scale of 10. Gradually increase the duration, until you can stay on your feet for an hour.

Step 3: Sprinkle in running.
As you gain fitness, you’ll notice you must walk even faster to reach moderate intensity. Once this happens — usually after about a month or two — start adding in run-walk intervals. Warm up with a five-minute brisk walk. Then alternate a minute of jogging with three minutes of walking. Repeat this three to five times through.

Step 4: Try running continuously.
Each week or two, increase your running interval and decrease your walking time, until you’re running continuously.

Check with your doctor first if you’re being treated for heart disease or another chronic condition, or if you have symptoms like chest pain, Dr. Zielinski said. You might need to undergo a stress test or other evaluation before being cleared to do vigorous activity.

Those who can’t run (or don’t want to) can turn up the intensity in other ways, Dr. Olenick said. For instance, add a few hills to your walking route, and push the pace as you climb them. You could jump on a trampoline or try a HIIT workout, on land or in the pool.

Best of all is to mix and match — brisk walking or other moderate-intensity exercise on some days, vigorous workouts on others, taking more steps on days when you can’t squeeze in a workout.

“Get a little bit of everything” each week if you can, Dr. Olenick said. “It all adds up.”

A Guide to Becoming a Better Runner

• Strength training can be one of the best treatments for chronic knee pain. Here’s how to do it safely.
• The run-walk method is often considered a training plan for beginners. But runners of all levels can benefit.
• Can you adjust your form to become a better runner? Here’s what to know before trying to change yours.
• Running experts and coaches share their best advice for avoiding the 6 most common mistakes that new runners make.
• Training to run a marathon? Here’s how to get ready. Preparing to run a shorter distance? Here’s some guidance.
• Starting a new running habit doesn’t have to be hard — all it takes is comfortable shoes, a willingness to move and the right food to fuel up.

This Chinese Company Bases Employee Bonuses on Monthly Running Mileage
A Chinese company now bases employee bonuses entirely on how many miles they run each month. Genius motivation or unfair pressure?

A company in China has found an unusual yet intriguing method to motivate its employees linking their annual bonuses directly to their physical fitness and exercise routines.

Guangdong Dongpo Paper Co., situated in Guangdong province’s bustling industrial region, has recently implemented a bonus structure based solely on physical activity, rather than traditional work performance metrics.

The creative idea originated with Lin Zhiyong, the company's chairman, who himself is deeply passionate about fitness.

Zhiyong wants his enthusiasm for health and fitness to permeate throughout his organization, pushing his employees to prioritize their own health as a way to boost their financial earnings.

How Exactly Does This Fitness-Based Bonus System Work?
According to a recent report by Guangzhou Daily, employees’ annual bonuses are determined by the number of miles they run, walk, or hike every month. Specifically:

• Employees who cover at least 62 miles per month earn an annual bonus worth 130% of their monthly salary.
• Those who manage at least 31 miles per month receive a bonus equal to their monthly wage.

To accurately monitor these distances, the company’s 100 employees log their mileage on a special app, enabling management to effectively track their progress.

Zhiyong, who gained local fame as "the first person in Dongguan to scale both the north and south slopes of Mount Everest," explained that the idea for this incentive came after more than three years of trying and failing to encourage greater fitness among his staff. He emphasized, “The longevity and success of my company depend greatly on the health of my employees.”

There’s Also a Penalty for Falling Short
Unfortunately, not everyone benefits under this structure. Employees who run fewer than 25 miles per month face a significant reduction, losing 60% of their potential annual bonus.

For employees logging only 12 miles monthly, their bonus shrinks to a mere 30% of its original value.

To motivate sustained effort, employees who hit 31 miles for six consecutive months earn themselves a new pair of running shoes a small yet practical perk to keep enthusiasm high.

Mixed Reactions and Valid Concerns
The idea has understandably drawn mixed reactions. Some workers have expressed enthusiasm for the scheme, with one employee reportedly stating, “We get to exercise and get paid it's truly a win-win!”

However, not everyone agrees. Critics have pointed out legitimate concerns, particularly around fairness and inclusivity.

Employees who physically cannot run significant distances due to age, disabilities, or pre-existing medical conditions face automatic disadvantage under the current system, as bonuses typically reward work performance, not physical capability.

Critics on Chinese social media platform Weibo were quick to express their skepticism.

One commenter humorously asked, “Is running 100 kilometers a month or over 3,000 meters daily realistic? Are employees expected to turn into professional distance runners?” Another predicted a gloomy financial outlook, noting, “Let’s watch closely I wouldn't be surprised if this company goes bankrupt within five years.”

While encouraging physical fitness in employees certainly has positive intentions, many suggest that Guangdong Dongpo Paper Co. could revise its approach by offering a wider range of qualifying physical activities.

This would create a more inclusive environment, enabling every employee regardless of ability to participate, thus boosting health without unfairly penalizing those unable to fulfill rigid running goals.

This Chinese Company Bases Employee Bonuses on Monthly Running Mileage | The Running Week

Oh such a perfect day. I'm glad I spent it with you. Oh such a perfect day, you just keep me hangin on. You just keep me hangin on.... .

After a very hot morning workout, we checked out the local trails at SplitRock. Short, fun loop; some caves, artwork, pretty wild flowers, mature trees and a few hikers along the way. Nice way to unwind in nature for 6km.

I keep on seeing 5k marathons, 10k marathons here... so here it is:

2sharp7 said:

Funny but I really don't get why we runners take offense to others' misinterpretation of what a marathon is........

Click to expand...

Ehh, I'm a stickler for using words appropriately. Otherwise they lose their meaning. Though I have to admit, language is fluid. It's probably due to people using the word in things like "we're having a marathon study session" where they just mean "really long". But a marathon 5K or other non-marathon distance just seems like improper usage of the word.

How to Use Bike Training to Dramatically Improve Your Running Performance


Did you know that 70% of elite runners incorporate cycling into their training regimens?

While it might seem counterintuitive to pedal your way to faster running times, the cross-training benefits of biking are backed by science and embraced by coaches worldwide.

For runners looking to boost performance while reducing injury risk, cycling offers the perfect complementary activity.

Whether you're recovering from a running injury, building endurance without impact stress, or simply seeking variety in your training routine, strategically adding bike workouts can transform your running experience.

Benefits of Biking for Runners
Biking offers runners substantial cardiovascular improvements similar to running, helping build stamina and endurance. As a low-impact activity, cycling reduces stress on joints while maintaining fitness making it ideal during injury recovery periods.

Cyclists develop different muscle groups than runners, particularly quadriceps, glutes, and core muscles.

This complementary strength helps correct imbalances common in runners. Hill climbs are especially effective for building power that transfers to running performance.

By substituting some running sessions with cycling, athletes can maintain conditioning while reducing the risk of overuse injuries associated with high-mileage training.

Additionally, mixing in bike workouts provides mental freshness, helping prevent the psychological fatigue that comes with monotonous training routines.

Selecting the Right Bike
Types of Bikes
Road bikes offer lightweight frames and efficient design for speed on pavement perfect for structured training sessions. Hybrid bikes provide versatility across different surfaces and greater comfort, making them suitable for beginners.

Stationary bikes allow for weather-independent training and precise interval workouts.

Bike Fit and Setup
Proper bike fit is essential for cross-training success.

The right frame size, saddle height, handlebar reach, and pedal alignment prevent discomfort during rides.

Correct positioning reduces the risk of knee pain and back issues that could affect your running. Most bike shops offer fitting services to help runners find their optimal position for cross-training efficiency.

Creating a Balanced Training Plan
Mix of Running and Biking
Most runners benefit from adding 2-3 bike sessions weekly while maintaining their key running workouts.

Beginners might start with two cycling workouts, while advanced runners can incorporate up to three sessions depending on their weekly mileage and recovery needs.

Modifying Volume and Intensity
Adjust your bike workouts based on current running goals. During peak running seasons, keep cycling sessions shorter and less intense. When recovering from injury or in off-season, increase bike training to maintain fitness without impact stress.

Match the intensity of bike workouts to what you'd normally do running use easy rides for recovery days and more challenging sessions for interval work.

Strategic Scheduling
Place longer bike sessions on cross-training days, typically 24-48 hours from hard running workouts.

Light cycling (20-45 minute recovery spins) works well after long runs to stimulate blood flow and clear metabolic waste without adding stress to joints. Save your legs for quality running by scheduling intense bike sessions away from important run workouts.

Integrating Biking Workouts Effectively
Sample Bike Workouts
Endurance rides lasting 60-120 minutes at moderate effort build your cardiovascular base without running impact. Hill repeats strengthen legs and improve power, transferring directly to running uphill.

Interval sessions consisting of 1-3 minute high-intensity efforts followed by equal recovery periods develop speed and VO2 max. Recovery spins of 20-45 minutes at easy effort promote blood flow after hard runs.

Active Recovery
Light cycling accelerates recovery by increasing circulation without loading joints.

A gentle 30-minute spin the day after a long run or race helps reduce muscle soreness (doms) and speeds healing. The non-impact nature of cycling allows you to maintain movement while giving running-specific muscles a break.

During Injury or High-Mileage Periods
When nursing an injury or managing high running volume, substitute missed runs with comparable bike workouts. Focus on non-impact tempo rides to maintain fitness when running isn't possible.

Many professional runners maintain their conditioning during injury recovery through structured cycling sessions that mirror their running training patterns.

Techniques and Training Tips
Transitioning Safely
Moving between running and biking requires proper adaptation. Start each session with a thorough warm-up to prepare muscles for the specific activity.

When switching from primarily running to adding bike sessions, begin with shorter rides to allow your body to adjust to the new movement patterns.

Monitoring Intensity
Track your effort during bike workouts using heart rate monitors to ensure training in the right zones.

For those without monitors, use perceived exertion scales (rating effort from 1-10) to gauge intensity. Advanced cyclists might use power meters for precise measurement of output during indoor or outdoor sessions.

Warm-Up & Cool-Down
Begin every bike workout with 10-15 minutes of easy pedaling to increase blood flow to working muscles.

After the main session, cool down with 10 minutes of light spinning to help clear lactic acid and promote recovery.

This practice reduces muscle stiffness that might affect your next running session.

Addressing Common Challenges
Maintaining Running-Specific Fitness
Even when increasing bike training, keep at least one or two quality running sessions weekly. These maintain your running economy and muscle activation patterns that cycling can't replicate.

Schedule a weekly long run and one speed workout to preserve running-specific adaptations while enjoying cycling's benefits.

Avoiding Muscular Imbalances
Cycling typically strengthens quadriceps more than hamstrings, potentially creating imbalances. Incorporate strength exercises targeting hamstrings, hip flexors, and core muscles twice weekly.

Lunges, deadlifts, and bridges help counteract cycling's quad-dominant nature and support proper running mechanics.

Managing Fatigue
Watch for signs of cumulative tiredness like persistent soreness, declining performance, or mood changes.

Track both running and cycling workouts to identify patterns of overtraining. If fatigue increases, reduce cycling intensity before cutting running volume.

Rest days remain essential sometimes the best cross-training is no training at all.

Progress Tracking and Adjustments
Evaluating Impact
Track running metrics such as pace, race results, and perceived effort to assess how cycling influences your performance. Note recovery times between hard workouts and your ability to maintain running form during longer distances.

Keep a simple log comparing weeks with more cycling to those with less, recording how your legs feel during key running sessions.

Adjusting Your Cross-Training Mix
Review your combined running and cycling schedule every 2-4 weeks. If running performance improves with current cycling volume, maintain the balance.

When noticing faster recovery or reduced injury pain, you might increase cycling frequency.

Conversely, if running economy suffers or specific running workouts feel harder, reduce bike sessions temporarily.

During racing seasons, gradually decrease cycling and increase running-specific training about 6-8 weeks before important events.

Additional Considerations
Essential Gear and Safety Tips
Always wear a helmet when cycling, regardless of experience level. High-visibility clothing and lights are necessary for outdoor rides, especially during dawn, dusk, or night hours.

Padded shorts reduce discomfort during longer rides, while cycling gloves protect hands in case of falls.

Proper cycling shoes improve power transfer and efficiency during pedaling.

Indoor vs. Outdoor Cycling
Indoor cycling provides controlled conditions, making it ideal for structured workouts regardless of weather. Sessions can be precisely measured and replicated, with no traffic concerns.

Outdoor cycling offers mental refreshment and technical skill development but comes with weather variables and safety considerations. Many runners use a mix of both depending on training goals and seasons.

Sample Weekly Schedules
Beginners can start with two runs and two bike sessions weekly one recovery ride and one endurance ride. Intermediate runners might follow three runs (including one interval session) plus two to three bike workouts combining cross-training and recovery.

Advanced runners typically maintain four or more quality runs while fitting in two targeted cycling sessions, reducing intensity during peak running weeks.

Adjust the balance based on your running goals, recovery needs, and injury history.

Conclusion
Integrating cycling into your running routine isn't just about injury prevention it's about becoming a more complete athlete.

The complementary nature of biking addresses the physical and mental challenges runners face, from muscular imbalances to training monotony, while maintaining cardiovascular fitness during periods when running mileage must be reduced.

Remember that consistency remains key in both disciplines. Start with modest cycling additions to your training plan, monitor how your body responds, and adjust accordingly.

With patience and proper implementation, you'll likely discover that time in the saddle translates to stronger, more sustainable performances on foot.

Recent studies show that for endurance athletes, especially long-distance runners, performance doesn’t fall off nearly as fast as we once believed. In fact, runners can maintain strong race times and training loads well into their 70s and in many cases, beyond.

Why Age Is Just a Number When It Comes to Running
Running doesn’t come with an expiration date. Discover how and why runners of all ages from 30 to 85 are still hitting their stride and achieving amazing things.


Worried you’re too old to chase those running goals? Think again.

Running isn’t just for the young it’s one of the few sports where age can work in your favor. Whether you’re 30 or 70, the road is still wide open.

Let’s break down why running has no age limit and why that’s such good news.

Why Running Is a Lifelong Sport
Most professional athletes hit their peak and retire long before their 40s.

Think about football, soccer, or hockey seeing a player in their 40s is a rarity. In many sports, youth equals performance.

But endurance sports like long-distance running are different. Runners often improve with age, not decline.

It’s one of the few athletic pursuits where your best years might still be ahead of you.

The Age Span of a Runner
Can you remember the first time you ever ran? Probably not it likely happened soon after you learned to walk.

Running comes naturally to us as humans. And unless something extreme stops us, there’s no reason we can’t keep running well into old age.

Sure, your sprint times might not rival your 20s, but if you’re running for joy, health, or even competition, there’s nearly no expiration date.

Many runners start young and keep going through their school years, into adulthood, and beyond.

If you’re healthy, mobile, and motivated, you can run at almost any age. And the best part? With consistent training, your body can become even more efficient over time.

Peak Performance Isn’t Reserved for the Young
In most sports, performance dips drastically after age 30. But running tells a different story.

A fascinating study using Boston Marathon data revealed something surprising: the average 60-year-old runner had performance potential nearly equal to that of a 19-year-old. That’s not a typo.

I dug into the 2016 results from the Chicago and New York Marathons and found similar trends. It's almost unheard of in any other sport.

Why is that? Evolutionary science suggests our endurance running ability was crucial for early human survival.

Long-distance hunting and foraging demanded stamina, not speed. This explains why our bodies are still wired for distance over decades.

Look at the marathon world record times by age: the fastest times stay fairly steady between ages 18 and 50, only beginning to drop off significantly around age 75.

Still Not Convinced? Meet These Legends
Need some real-world inspiration? Here are three runners who prove age really is just a number.

Deirdre Larkin – Still Crushing Races at 85
Once a concert pianist, South African runner Deirdre Larkin didn’t even start running until her late 70s. Since then, she’s completed hundreds of races and even clocked a 2:05 half marathon at 78.

Her secret? A clean diet, a strict daily training routine, and a 5 a.m. running schedule. She’s living proof that it’s never too late to start.

Ron Hill – 52 Years of Daily Running
Ron Hill was a top-level British marathoner in the 60s and 70s, winning Boston in 1970 and the European title in 1969. After his elite career ended, he didn’t stop running in fact, he ran every single day for 52 years straight.

That’s over 19,000 days in a row. He finally paused in 2017 due to heart issues, but his streak remains legendary.

Marco Olmo – Ultra Runner After 50
Marco Olmo didn’t even start running seriously until middle age. Working jobs like farming and truck driving, he found running later in life and he didn’t settle for 5Ks.

Instead, he trained for ultra races. In his late 50s, he won the 167km Ultra-Trail du Mont-Blanc twice. His story is one of late blooming and relentless grit.

The Takeaway: Take Your Time
Whether you dream of winning races or just want to stay active and feel good, there’s no deadline looming.

You don’t need to rush into peak performance or push yourself to the edge early on.

The beauty of endurance running lies in its long-term potential. It rewards patience, consistency, and smart training over many years not short bursts of effort.

So if you’re wondering whether you’re too old to run, here’s your answer: You’re not. Not even close.

Now get out there and enjoy the miles ahead.