Running News Daily

Tips for older runners from a 72-year-old marathoner

Greg Ho, a 72-year-old marathoner who began running in his 50s, has completed 43 marathons and has no plans of slowing down. Here are some of the strategies Ho has to maintain his running performance and overall health as he continues to compete in marathons, aiming to reach 100 marathons by the time he turns 100, as reported in Business Insider.

Start slow and build gradually

When New York-based Ho first began running marathons, his fitness wasn’t where it is today. His advice to new older runners is to start with manageable goals and build gradually. Ho recalls how tough his first marathon training program was but found that the slow build-up allowed his body to adapt to the demands of running. Older runners (and all runners) should avoid jumping straight into intense routines; instead, start with shorter, easy-paced runs or even walks, and add distance gradually.

Listen to your body

Running with past injuries and health conditions, Ho learned to respect his body’s limits. He experienced issues with his knees and ankles but discovered that consistent training, a healthy diet and smart adjustments allowed him to run comfortably. “The difference between my perceived health and what I could accomplish with some effort was astounding,” he said. Monitoring for pain and taking rest days as needed is key for older runners to avoid injury.

Maintain a consistent schedule

Ho’s dedication includes running before work or after completing a project. He manages a demanding career in finance, but keeps up an eight-hour training schedule weekly. Whether it’s early mornings or late evenings, sticking to a regular running routine helps build endurance and discipline, both essential for marathon success. For those with tight schedules, consider setting aside specific times each day or week to train.

Cross-training for strength and flexibility

Ho also incorporates high-intensity interval training (HIIT) into his routine for variety and to stay strong. HIIT sessions offer a quick, effective way to build strength without eating up too much time. As runners age, maintaining muscle and flexibility is crucial, and HIIT or resistance training can complement running by targeting muscles that support endurance.

Fuel and hydrate properly

A well-balanced diet and proper hydration are non-negotiable. Ho credits an anti-inflammatory diet for keeping his joints in good condition. Avoiding processed foods and focusing on nutrient-dense meals helps fuel longer runs and keeps energy levels high. Older runners can benefit from eating foods that promote recovery, like leafy greens, berries and lean proteins, to support muscle repair and reduce inflammation.

Set long-term goals

Ho’s ambitious goal of reaching 100 marathons keeps him motivated. Older runners might consider setting their own meaningful goals, whether it’s a particular race, a personal time improvement or simply enjoying the process of training. Having a vision for the future can keep you inspired and give purpose to each run.

Balance social life and training

Running has connected Ho with like-minded people and given him a sense of community, even with his busy schedule. Finding a local running group or training with friends can make long runs more enjoyable and help you stay committed. Running can also be a mental recharge, helping you feel more energized in other areas of life.