Running in Your 60s, Competing in Triathlons at an Older Age, and Staying Fit and Energized Throughout Life with Dr. Donnelly
How can a 60 year old run faster?
What are ways to run strong in your 50s and beyond?
Is it possible to compete in triathlons at an older age?
How much of running is mental, especially when running after 60 years old?
Is running good for over 60s?
If you are asking yourself these questions, this episode and these show notes are the place for you! Dr. Donnelly reveals his tips for triathlon training for seniors, secrets to competing in triathlons at an older age, running after 60 years old, and just how overall wisdom for staying fit at 60 years old and beyond.
The answer to the important question “Is running good for over 60s” is a resounding “yes” based on our interview. However, he provides concrete examples and words of wisdom to stay healthy (spoiler alert- he has never missed a race due to injury)!
Dr. Donnelly’s Simplified Triathlon Training Tips for Seniors and Insights About Running After 50 Years Old (make sure to listen to the entire episode to hear all his insights on running in your 60s and beyond!).
1.Use Time Under Tension programs (TUT) for weight training
In order to stimulate muscle hypertrophy and endurance, he completes strength training workouts lasting between 35-40 minutes long with 40-45 second reps each.
By slowing down each movement, the muscle remains under tension longer and may have improved results.
2. Compete Intermittent Fasting for Runners or Cyclists Smartly
To stimulate fat burning and metabolism, he recommends no calories after 7pm and starting the day with black coffee only, followed by an endurance workout lasting 60-75 minutes with water.
3. Reset Heart Rate Zones Every Fall
Because he enjoys tracking metrics like most endurance athletes, Dr. Donnelly does a fall 5k race to establish his max heart rate running and also completes a difficult cycling workout to do the same while biking.
4. Train Your Brain…Running Mental Toughness Training
Especially for running in your 60s and beyond, our potential can be limited based on our brain. By training the brain, the body can be pushed for maximum results.
5. Adopt a Curiosity Mindset When Running after 60 Years old, Running at 70 Years Old, and More
As runners age, a natural slowdown occurs. Dr. Donnelly explains how his key word is ‘curiosity’ and he has done the same local triathlon 20-25 different times. For each competition, he challenges himself based on his age- can he accelerate up the hill or speed up at the finish?
6. Reanalyze Your Goals When Assessing Fitness For Over 60s
At any age, it’s important to have balance. Dr. Donnelly encourages us all to constantly reassess our goals and make sure our training regimens are not harmful to others.
Finally, our guest inspires us all as he plans to continue running at 70 years old, always have new goals, and maintain his competitive edge at any age.
Dr. Donnelly started his journey as an athlete in 1986 as a 36 year old based on a dare from a friend to try a triathlon.
The problem? He wasn’t a very good swimmer.
He joined the local Y, started training, and ultimately completed two marathons, multiple half-marathons and shorter races, and approximately 130 short distance triathlons.
Although he began with zero fitness, he saw improvement and just kept on pushing himself. Ultimately, he placed in his age group after 10 years of effort.
For Dr. Donnelly, training is part of his lifestyle. He has fit in running after age 50 into a time-intensive career as a physician. Because he couldn’t chronologically turn back time, he set the goal of physiologically controlling time as much as possible.
As discussed within the podcast about triathlons at an older age, triathlon training for seniors, and even starting running at 60 years old, Dr. Donnelly has devoured magazines about training tips and just kept working at it. He discusses the instant connection with triathletes and runners and how we can all appreciate the suffering during a race!
A Few Triathlon Training for Seniors Tips and Running at 60 and Beyond
- For running in your 60s, starting running at 60 years old, or competing in triathlons at an older age, it’s all about balancing workouts. He emphasizes the importance of not taking too much time off as you lose fitness quickly when you are older.
- Specific to tips for runners over 60, he notes that interval training for cycling, running, and swimming work well for him. Wondering about running workouts for older runners? He recommends alternating hard and easy days with cross training for workouts lasting 10-12 hours per week.
- Look at the body and your training as a clinical experiment- what can your body do – maybe that is running at 70 years old, walking, or whatever works for you. How fast should a 60 year old run a 5k? That is really up to the individual and may be a slow walk for some whereas others can maintain a brisk pace.
- Pilates, circuit training, and weight lifting can all help keep you running at 60 or any age. He also gives merits to hot baths, as they can stimulate the immune system and help with recovery.
- Get regular check ups for your overall fitness and cardiovascular system as “you can’t outfitness bad genes”.
- As Dr. Donnelly enters a new decade, he is excited for goals for running at 70 years old and beyond. He wants to slow down slower than his fellow age groupers. For those frustrated with their slower times with aging, he encourages paying attention to how you feel and the benefits of training instead of the time on your watch.
Please be sure to share this episode and show notes with others trying to get fit at 70 years old or participate in triathlons at an older age or even start running after 65 years old! My goal is to be running at 80 years old and this advice was wonderful for me!
