Running After 60 Years Old | Getting Better With Age!

Last updated on November 7th, 2022 at 02:21 pm

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I might be a decent trail runner, but seeing my mom in action humbles me greatly. At the age of 67, she continues to make me feel like a lazy loser (without trying to, of course). For instance, hitting the trails and roads three times a week has become her routine. Plus, on top of the runs, every Monday she plays in competitive soccer games, and throughout the week takes occasional walks and bike rides with my retired father. For me, she is an encouraging example of what running after 60 years old can look like.

In this post, we go over major suggestions my mom gave me when we recently sat down to discuss running after 60. Hopefully, the tips she gave me can help others get some inspiration.

The Main Pointers From My Mom

Now, while there are countless ways to approach running at any age, we gathered 8 major takeaways from our conversation I want to pass on here.

So, below are 8 suggestions my mom had for running after 60 years old:

Start with small distances
Good Running Shoes Matter
Get a Running Routine
Build In Rest Days (or two)
Keep things interesting
It is Important to Warm Up
Set Running Goals
Run with Others

The above list is pretty general, but it creates a good outline for steps my mother has taken to ensure she continues to be a stellar athlete.

Furthermore, below I go into more detail and give examples from her everyday life that can apply to those in their 60’s (and all runners!…myself included).

1. Start With Small Distances

Firstly, make small achievable goals to start.

And this is obvious for all runners really, but when speaking with my mom about how to start running if you are just getting into it at age 60 she said just two words, “start small.”

So I said, “and?”

“That’s it,” she said, “just focus on getting out there and getting back. That’s your first victory, complete a run.

And the first victory is the hardest. Get that win and you can build on it.”

For instance, start out with:

a short trail out and back
a slow lap around your local high school track
down the driveway and back

Afterwards, access any areas of pain or discomfort that need to be addressed.

Plus, you’ll be able to decide whether or not you need a knee, ankle, or back brace before next time.

Furthermore, you will notice whether or not your running shoes need replaced.

Then, work your way from a slow jog around the block to 1/4 mile and up. Also consider that muscle soreness or injury may take a few days more than a younger runner to notice and a little longer to heal.

How Small of a Distance?

And as you can see from above, apparently, “it doesn’t matter” how small a distance you start with... I kind of knew the answer to this question before I got an answer from my mother.

After all, the most important thing when taking on any new effort is just doing it. Doesn’t matter for how long, but just getting a feel for it is a good first step.

I learned this a number of times in my athletic life when coming back from a broken ankle, a sports hernia, a torn meniscus, and more. Those first exercises when rehabbing an injury can be brutal, but getting that first one under your belt gives something to build on.

2. Good Running Shoes Matter

Furthermore, like any good consumer we all like saving money. For running shoes this may mean purchasing inexpensive shoes, or even shoes more intended for walking or casual wear. While shoes like these may work for a short period of time, many less expensive or poorly designed shoes will cause problems down the line. Problems with toe pain, arches, or even knee and back pain (its all connected!).

Here, my mom simply said, “…get good running shoes.”

Don’t get me wrong, my 67 year old mother wasn’t advocating for super expensive shoes. In fact, what she was advocating for is shoes meant for running.

Many retail stores exist that focus specifically on running shoes. In fact, a quick google search for running shoe stores near you will show one likely located within an hour of travel distance.

If not, big box stores, like Dick’s, DSW, or Kohls also carry a limited supply of running shoes. Plus, there are also endless options for running shoes online.

However, small local running shops are the best place to get expert advise and recommendations for your gait and foot strike.

Regardless where you shop, find one that gives your toes plenty of room to slightly splay out while jogging.

Moreover, test them in the store and at home to ensure they don’t rub unnaturally on your heels or cause ankle pain.

For instance, my mom wears Brooks running shoes for her road runs and Salomon shoes when she is out on the trails.

Additionally, if you want more info on great shoes tailored specifically for aging runners, check out our blog posts on the topic. You can read our posts on the best running shoes for senior women, or the best running shoes for senior men.

3. Get a Running Routine

As a runner, I have developed my own routine; speed runs on certain days and long runs on others.

Seeing my 67 mom in action, however, made me want to get her exact routine and share it here.

Furthermore, the more you repeat any process the more consistent you become.

Advice on Developing a Running Routine

The first rule of my mothers’ routine is patience. It takes time to get into a routine. When asked what her primary recommendation was for developing a routine it was simple:

“Make a starting goal for the number of days you want to run in a week, and start with small distances for all of the runs that week.

Starting with small distances will ensure you hit your goals the first week of your new routine.

If those runs felt easy, increase the mileage for one of the days in your routine, and grow from there.”

My 67 Year Old Mothers' Running Routine

In addition, here is my mothers current running routine:

Monday: Soccer in the evening (this kind of counts as “speed work”)

Tuesday: Rest Day (maybe a walk around the neighborhood with my father)

Wednesday: 2-3 mile run (lighter)

Thursday: 2-3 mile run (faster)

Friday: Rest Day (maybe a walk around the neighborhood with my father)

Saturday: 4 to 7 miles (This is her longer run day)

Sunday: Rest Day (Casual bike ride with my father)

The above shows a few things.

First, it shows that my mother tries to run three times a week.

Second, it shows that she also enjoys other activities and wants to reserve time for those.

Furthermore, biking, walking, and playing soccer (yes, she still plays on a soccer team) are all very important to her, and because of this she is going to prioritize those more casual activities on certain days.

4. Build In Rest Days (or two)

Additionally, it is extremely important to note that my mothers routine is fluid.

Yes, she tries to complete three runs in a week. However, if she gets bruised up in her soccer game on Monday, she has no problem skipping a couple runs to get back up to full strength.

“I want to feel great during my runs, not beat up! I’m not training for races or anything right now, so all the running I do is for me. What good would it do to overextend myself and run in pain?!”

Plus, rest days aren’t just important for those running after 60 years of age, but for all runners. Even Olympic level athletes have worked calculated days of rest into their regimen.

5. Keep Things Interesting

Moreover, don’t stick to only one route or type of surface, switch it up.

Running is awesome, but adding some variation to your runs can go a long way in holding your interest.

Trail Running

Firstly, trail running is one such way to mix up the simple act of running.

There are tons of parks all over the planet, and if you do a search online you will likely find a great running trail nearby.

Trail running is a great way to complete your run in an environment without cars buzzing by or pedestrians getting in your way.

Cross Training

Additionally , try doing something totally different to add some variation to your weekly routines.

If this interests you, check out our post on 10 Cross Training Activities for Trail Runners – Stay Healthy Improve Times.

As my mom laid out in her routine, she loves to play soccer and bike.

While soccer and biking aren’t a part of her running routine per say, they do help her build strength and confidence.

As a result, she can perform better during the days she runs.

6. It is Important To Warm Up

Furthermore, warming up is important whether you are 16 or 66 years old. In fact, warming up prevents injury and improves the success rate of any workout.

That said, warming up becomes particularly important as we get older.

“Our joints and ligaments have been through more,” my mom said, “taking that first mile very slow isn’t going to hurt anything.”

She also mentioned to ease into the run, you aren’t racing anyone on the first mile.

For example, warm up by walking, speed walking, or a light jog for about 5-10 minutes before getting into a full run. Plus, do some arm, back and leg stretches first.

Specific Warm-up Routine

So I asked my mother, “do you have a specific warm up routine?”

Her reply: “No, not really. Sometimes I just walk for five minutes or so before I start my run. Oh, and I stretch! I always stretch. I do this when I first wake up, and before I go to bed too. I’m a big fan of stretching.”

Whether you like a more regimented warm up routine, or a super casual one (like my mom) it is a good idea to warm up before your runs. You will feel better on each run, and be more likely to stick with your routine.

7. Set Running Goals

Additionally, running goals are daunting, but don’t have to be. After all, you set how high the bar is. Your goals can be lofty, or super achievable. Moreover, after you have set achievable goals and met them, its time to raise the bar again.

Regardless of how you structure your running goals it is always helpful for maintaining a routine to have goals.

RELATED: Best Running Shorts for Women

“My main goal is to run three times a week,” my mom says, “I don’t pay too much attention to my mile splits or anything like that”

Whether your goal is running a mile, or completing a marathon, it is helpful to have. For the more lofty goals, like a marathon, it is wise to break that up into a number of smaller goals to make sure you stay on track while training.

8. Run With Others

Finally, running on your own is therapeutic in its own way. A time for self reflection and being alone.

However, having a support network or just one buddy is a great way to keep yourself accountable. In fact, it becomes difficult to slack off when you don’t feel like lacing up your running shoes and hitting the trails.

Plus, running with others is also a great way to make new friends. This is true regardless of age.

A Final Word of Encouragement From My Mom

Through the conversation with my mother about her running habits it became most clear that she just really enjoys running. She enjoys the way it makes her feel during the run, but also the way it allows her to feel more relaxed in between runs.

I asked my mom for one last bit of advice for running after 60 years old, and she said, “just keep trying to get better. Run once a week to start if you have to, just keep grinding.”

Hopefully, I did an okay job translating what my mom and I discussed…maybe next time I will be able to convince her to write her own post!

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Image credit: Peter Mooney | (source) | Attribution 2.0 Generic (CC BY 2.0)