Running Tips For Older Runners: Run Injury-Free, Stronger and Faster with Jennifer Kellett
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- čas přidán 4. 07. 2024
- Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record. It wasn't until her early 60s that she made running her primary sport.
We talk about her experiences with low heart rate training, how she is able to recover so well in her training and racing, advice to athletes - to aim for the moon in your goals and running tips for older runners.
Jennifer is a member of our Personal Best running coaching program. To learn more visit www.pbprogram.com/
#marathon #halfmarathon #older #olderrunner
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Chapters:
00:00 Intro (Jennifer)
00:27 Intro (Floris)
02:50 Welcome Jennifer!
04:17 Running smarter not harder.
08:18 Going beyond limits, the perception of an age barrier.
11:38 From higher intensity to slowing down in training.
13:10 MAF training “guard rails”, max heart rate and running by feel.
15:53 Advice for people starting out with heart rate training.
17:29 Training in the heat (Australia)
18:40 Recovery strategy for a short turnaround of events, plus breaking records!
21:36 Starting running at different ages.
23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness.
27:17 Jennifer’s 2023 Chicago Marathon experience.
33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender!
35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury.
41:07 Looking towards the Comrades Marathon.
43:29 Advice for people looking to go further distances..
46:09 Closing thoughts; training load and strength training as we get older.
52:08 Outro.
FIND JENNIFER KELLETT HERE:
► Instagram: / jenniek1111
► Instagram: / runningfromoldage
► Strava: / strava
► Facebook: / jennifer.kellett.186
LINKS & TOOLS MENTIONED:
► Per-Olof Åstrand ~ www.topendsports.com/testing/...
► Stephen Seiler Ted Talk ~ bit.ly/47D2OJQ
► Comrades Marathon ~ www.comrades.com/
► Vitamix blender ~ amzn.to/3Qya8PT
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EXTRAMILEST SHOWS MENTIONED:
► Avoid These Marathon Mistakes! Don't Hit The Wall, with Andy Blow | Extramilest Show 64 ~ • Avoid These Marathon M...
► Stephen Seiler 80/20 Training to Race Faster, with Dr. Stephen Seiler | Extramilest Show #50 ~ • 80/20 Training to Race...
► Dr Stephen Seiler on Heart Rate Training & Breathing Rate ~ • Dr Stephen Seiler on H...
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and CZcams channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at www.pbprogram.com.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at DrinkLMNT.com/FLO - Sport
*Want to win a new COROS PACE 3 running watch, the same one I use? To enter, subscribe to my CZcams channel and comment: what was your favorite takeaway, lesson or quote from this video? I will purchase 1 watch and mail it to a winner by December 31st🚨*
I have been running for 35 years. Now I am 51 and have felt disheartened recently that maybe the best in over. This video was so inspiring as I see I just need a different mindset. I work a lot at the moment and keeping my running going is a challenge, but things will calm down one day and who knows, maybe thats when I will be able to achieve most!
Great interview! I wish i would have know about the rice, I always bring my own rice and could have brought some for Jennifer. I microwave the trader Joe's frozen jasmine rice, cool it in the refrigerator and stick it in a freezer bag and then in my carry-on luggage, never check bags. I've been doing this ever since I had a really bad experience in New Orleans with restaurant food. I've taken my rice bags to Woodlands, Boston, Berlin and Chicago. Also for all the Boston runners there is a Trader Joe's right across the expo. Favorite take away is that you have to run Comrads twice, just barely started thinking about it for 2025
I like how Jennifer said “I run by feel!”…. Of course tech is always good to Learn about our progress, overtraining, etc., but sometimes you just gotta let go!!!👍
hard days hard, easy days easy
it took me 2 years of MAF to see any improvement, was so frustrating but turned the corner and running is fun again and enjoying some improvements. PB program member as well! I'm 61 and Type 1 diabetic. Sure am impressed with Jennifer and gives me hope of continued improvement. Thanks for the interview and inspiration!
I know I have commented already but I had to come back to this video as it's your most recent one just to say after 1 months I have gone from not being able to run without my feet and ankles hurting, to have just ran my first 3k in over 10 years, only pacing at 7kmh but that's still huge!!!!!
Best thing is I don't feel like I'm about to die, I feel awesome!!!!
When Jennifer said that many people undershoot their ability because they listen to people who say “at your age you can’t expect to get any better”that really resonated with me. Don’t listen to negative people. Good on you Jennifer!
I am 53. I am seeking a 2:59:59. 20mo ago ran a 3:02:48 M & 23mo ago ran a 1:24:10 1/2M. Struggled with some injuries for a year but then started MAF. Zone 2 and watched you and many videos and now am feeling fairly confident - working out 2/wk now and believe that is likely a big part of my recent strength as she has discussed. My take home message is that I run EZ and I am trying to run smart like she talks about.
There is no age limit. There is still time for me
My main take away from this video: "Age is not the real barrier that we think it is".
Very inspiring video Floris.
I am 64 and ran Comrades 40 and 41 years ago. I want to do it again. My favorite takeaway was that age isn't as limiting as we think it is.
I really love this episode. As a 53 year old runner, listening and watching Jennifer's success has been really motivating and inspiring to me. There is such "noise" out there about aging and getting slower so it is very encouraging to follow the path of older yet incredibly strong women runners who keep reminding us that age is just a number.
I like the reinforcement that aging isn't a death knell, slow and steady.
I started doing triathlons and trail running at 50. Got a knee injury at 55. Kept swimming and really leaned into cycling, but backed way off of running. Now at 61 I'm back to trail running and power hiking. I did a 50k in August, and am planning more long distance trail events in the future with my sights on a 100k run, and a 500 mile hike. I feel better now than ever, which makes me the "fun grandma" 😁
cycling is fantastic , sprained my foot in the forest, no running 3 months , but 1600 km cycling lol nice to flexible cheers
Very pleased that you talked about HEAT at @17.25min as it is a topic that nearly running channel ignores, and yet hundreds of thousands of us runners live in super hot weather all year round. I live in Cancun, Mexico and the average temperature is 86f / 30c every day of the year. Humidity is around 85% average, so when you talk about the impact on HR it is constant here.
The lesson I liked most was to listen to your body. Breathing, muscle soreness, etc, are things I have been able to focus on now. Second is that age is not a limiting factor for us.
We live in an instant gratification culture, so think when it comes to running, one thinks the same way, need to be quick and expect results quickly. But we need to take this journey patiently and allows the body to adapt progressively.
I'm 58 and train with a maximum heart rate of 171 and I thought that was pretty good. My take away from this episode is that it is possible to have an even higher maximum heart rate...Amazing!
I'm 59 with a max HR of 159 (almost matching the classic formula). We're all different.....
I'm 54 with 192 MHR
Great job Floris ! fantastic interview I am 70 years ago . Veteran in Brasil ran 5km 25:00 . Thanks congrats
One of my favourite takeaways is that you can be inspired by anyone, irrepective of their abilities, and not just by the top athletes.
Just like Jennifer inspires us all right now.
I love that you shout your achievements Jennifer. It’s due to your little brag on one of the older runner FB groups that re-committed to this approach to running and am now looking forward to many more running years ahead(I’m now 62). So keep sharing your achievements please.
this interview is sooo helpful because hearing the contrast between her race times and initial zone 2 times per km is just what I needed. Thank you - age 60 and transitioning from half to full marathon
Really enjoyed this podcast episode. I’m turning 50 next year and with low HR training this past year I’m running faster than I ever did in my teens, 20’s, 30’s. And hoping I will continue to improve into my 60’s like Jennifer is, proving age is just a number!
The no age limit is a huge take away for me, I know I'm only young but overweight, so my aim is to lose some weight get some training in and do a marathon within 4 years. And seeing Jen at her age so what she is doing is a huge boost to my confidence.
Getting enough sleep is the best thing I did for my training plan. Doing something to maintain my strength, such as body exercises, yard work, hard chores, playing with my two huge dogs, is the next most important thing for me. Last, but not least, truly running easy on easy days and running as hard as comfortable on hard days. I remind myself that I am working, not racing, and that keeps my hard runner in check. BTW, I am a 56 year old male, stopped smoking cigarettes over 10 years ago (smoked for 25 years), have been running consistently for over two years. I ran in the California International Marathon 2023 and registered for 2024. I did 5:32:09 with my first race. I am training for a 4 hour marathon. I have seen my heart rate drop close to 30 points since last year for the same pace. It's amazing when you get it correct. It helps tremendously when you truly love the activity. Thank you Floris for your awesome show.
What a great episode. Loved Jennifer's positivity and mindset. Lessons learned? Don't take risks with food when you travel abroad and listen to your intuition. That was unfortunate 😮. She handled it so graciously.
I hope that I can be a shining light like Jennifer when I reach her age.
Inspirational
My favorite takeaway was to spend more time without headphones for running, and a low enough intensity to not hear my own heavy breathing.
What a great interview. I am a HUGE fan of Jennie and don't mind being beaten by her every Saturday morning when we are doing our Canberra Parkrun. A few years ago, I used to be faster than Jennie but Jennie's running journey has just been so amazing. I love Jennie's thorough and smart approach to training.
My favorite messages from the talk: I want to run like Jennie when I am 68. Our biggest limit is ourselves.
parkrun
Slowly but surely I had to let go of the hands of the MAF formula myself. I also changed to the HR zones % wise of Steven Seiler.. Which uits me perfectly. Jennifer just confirmed I did the right thing. Much like her I also have a very high max HR for my age and with the MAF training it just didn't click.
"Our thoughts create our beliefs and our beliefs create our reality." Been subscribed for a while.
I think my biggest takeaway was to run by feel and keep an eye on the heart rate even when warming up!
This was a fantastic video. As a 46 yo it’s pretty inspiring. The key take away for me is maintain your consistency while listening to your body! Thanks Jennifer and Floris
Thank Floris & Jennifer! Wonderful video! No age limits is right! 63 yrs & I’m enjoying every bit of training running, cycling, swimming, etc…! All the best & appreciate all you do for the community!!
My primary exercise was heavy weight, very anaerobic workouts for about twenty years, occasionally supplemented with 3-5 miles running.
Then, at the age of 44, I realized anaerobic exercise was no longer enough for me to stay in shape, so I gradually increased my running mileage from about 10 to 25 miles per week, and quit going to the gym entirely.
Suddenly running a marathon, which I always considered completely out of the cards, didn't seem that big of a deal, signed up for my local LA event and finished easily in just under four hours. Run two more LA marathons since then, finishing with a personal best in both, and hoping to accomplish the same in 2024 at the age of 51.
This conversation is a great motivation to keep trying to improve running.
If you don't mind my asking please, do you do any weights at all now? The reason I ask is because I have a lower disc that recently has been giving me post lifting trouble. I considered just running/jogging, but I'm worried that at my age (female/44) I HAVE to lift to keep from losing muscle/bone. But my back...😢
Not yet, but eventually will need to, for similar reasons.
Back injuries are tricky to deal with. Figuring out what activity is safe to do while recovering depends on the injury and will be best answered by a medical professional.
I had trouble with a bulging lumbar disc about 15 years ago. Oddly enough it made running for longer than five minutes painful, but gym workouts were ok.
@@s.s.tillmanesq.305
Consistency and flexibility are two important points to enjoy runnng and go beyond the limits
Ik ben pas 2 jaar geleden op 46 jarige leeftijd begonnen met lange afstanden op de weg lopen. Take away voor mij is: lopen op gevoel en dat er op latere leeftijd nog steeds veel mogelijk is met de juiste mindset en luisteren naar je lichaam. Ik ben 4 weken geleden overgestapt van lopen volgens Coros schema, naar lopen op gevoel/intuitie. Vanwege allerlei blessures door de overgang.
This is so what I need right now my running is my greatest challenge never gave my self a chance and practiced slow running definitely heading in this direction thanks Floris & Jennie
I’m so thrilled to have heard this interview with Jennifer. I first came across her in an Extramilest FB post after the Tokyo marathon this year and have been inspired ever since. Especially as I’m a 63 year old female and only started running in my late 50’s. I’ve always followed ‘training programmes’ for my races being a newbie but unfortunately that was probably how I got injured in the run up to/after the London Marathon this year. So I’m now going to follow Jennifer’s advice… be consistent, listen to your body, don’t be afraid to change what you had planned to do and definitely a bit more strength training. Fingers crossed I can have a better attempt at the London M next year if I get my GFA place. Thank you both 😊. And onwards and upwards Jennifer!!!
Jennifer, you are amazing! This episode was dynamite, showing us that age is not a limiter. Mindset is everything, looking forward to seeing you nailing your goals and, like Floris said, I too want to run like you when I’m 68! Kudos 🙌
As a new runner in my 50s this is a fantastic video and it’s fab to have an inspirational female to follow.
One of the best running channels out there! You are an adorable host and person.
Great interview. I am 61 and started running seriously with 5k's in 2019. Have done heartrate training last year and actually improved my time by knocking off 3 minutes off my time. Started back up this year due to health issues so feel like I am starting over. Good to hear that things happen and not to give up but get back up and take your time. Great to hear about it's not about age limitations and also strength training. I always neglect that part and I am going to start being more consistent to prevent injuries.
Checking in from Malaysia. Awesome interview. Certainly opened my eyes on HR training. Jennifer is great inspiration for people over 50 like us.
She is an amazing runner. Inspirational.
I originally listened to this on a long run and complied some thoughts but didn't come back here to leave them. I'm also an older runner (57) and have improved my times (especially long distance) since I started running regularly in my mid-40s. As in, I dropped my marathon time from 3:30 to 3:05. A large part of that was giving up the "overall average pace ego".
I do have one gripe though- I really take issue with using any kind of pure number to calculate Zones. Sure, it works for most people, but you have no idea whether you're well enough within 'normal' or an outlier. I wish people would toss the 220 and 180 based formulas. Anything that works unless it doesn't- doesn't work. Talk test, listen to your breathing test etc. are so much more reliable. They're not as easy, and take some practice, but they always work.
Great interview. Wow she is a life force!
Keeping your running consistent but be flexible and plus strength training are the key takeaways. So amazed and want to be like her!!!
Such a good interview! IM Getting older and starting to run again, I really appreciated her focus on flexability in her schedule and really going by feel from day to day.
Yay Jennie! So happy that you and Floris got this done. Like others, I am a huge fan and so inspired by your running journey. I have been channeling you as much as possible in my current marathon training cycle. Although I will never set any AG records, I am hopeful as I get ready to enter my 70's that I still have some great running ahead of me. Slowing down my easy runs (90/10 or 80/20 depending on the week) had definitely been the key to increasing my mileage without the overwhelming fatigue or injuries. Thank you and can't wait to meet you at Chicago '24. Good luck in your Ultra efforts and thanks Floris for such great content and what you do!
Hi I have just listed to this podcast thank you both it was very good and helpful
Good meeting you at lost bean man! This is the first video I watched because of my knees hahah
Such an inspiring woman! Love hearing you can still do amazing things at any age.
Fantastic being able to see Jennifer in person rather then just a photo in the FB group (especially with my lack of ability to actully get to a PB meeting 😉). 100% sign up to the 'no limits' ethos. I really get a lot out of the extramilest interviews, Thank you.
Brillant podcast and hearing from someone who have undergone and trusted the process of low heart rate is inspiring and encouraging. Often, we try to imitate pro athletes but there are some much learning also from non pros, and very often very down to earth for the general population to learn from.
Amazing Jennifer. As a 68 year old female runner you are an inspiration.
Great episode & a lot of take away lessons. 1. Do it slowly & allow your body time to adapt to the new load. 2) Be patient & eat well. 3)Be consistent 4) Be flexible. 5) Don’t too much while under stress.
Perseverance and endurance are great takeaways.
Awesome show. As a 52yo I am definitely taking notes. Great job Floris !
Really good interview, what a lovely lady and an inspirational speaker
Great interview!! It made me realize that I am guilty of using the getting old card as an excuse to minimize expectations.
Inspiring! Thanks for this interview!
Brilliant interview. I am inspired once again!!
This session is really inspiring. Thanks for sharing.
Fantastic interview. Really crazy mileage. I had the same thing after my covid shot . No more covid shots for me .❤
Power of the mind, wow. So amazing and so inspiring.
I love the saying which reflects my philosophy on everything fitness related "no pain know gain" joy driven exercise is the best ❤
Spot on, it's all about finding the balance between pushing yourself and enjoying the process!
Very inspiring lady.
Thx for sharing.
Hi there, Rosa Mota won the Olympic Marathon in Seull 88 and was 3rd in LA 84. She is not to be compared with us, Normal Human. What you accomplished Jennifer is incredible. Just ask to follow you on Strava. Hope you accept!
I have a theory that the average person can engage in running for approximately 15-20 years before reaching a point where they need to cease running altogether. Running, being a high-impact sport, often leads individuals who have participated for more than 15-20 years to experience complaints and persistent injuries. Consequently, the key to breaking records in the age group lies in commencing the activity later in life. If one begins running early, the ability to sustain the activity at an older age diminishes.
Cycling, on the other hand, presents a different scenario.
Can you elaberate on the cycling scenario? I'm considering mixing cycling and running to reduce impact as I'm already mid 60s and trying to get back after a very long break from running.
Woohoo Jennifer, that was soooo fabulous! Another awesome interview Floris, thank you! I wanna be like Jennifer when I grow up!😊
Inspiring and thoughtful.
Great podcast over there!
Jennie is so amazing!! Hope I’m just like her when I grow up 😂❤❤
Thank you
Hi Floris Question : what should one be eating during a Marathon especially when use to train fasted , doing IF???
Hi, was looking for gear recommendations in your other videos but I got lost. I need a heart monitoring device for MAF, but it should also measure altitude. Help!
This was so so inspiring , thank you. Jennifer you're amazing!!!
Go Sis!...😊❤
It's never too late
I love Stephen Seilor.
Don't expect to be world class just because you are positive .. All of us successful ones across the spectrum of life are normally positive to some degree. IF you want to look at someone for your beliefs fine. But you better belief in your own personal endeavors because YOU will make them happen.
Biggest limits is ourselves.
15:20 Why should you want to run a marathon in zone 2? You should run your marathon in zone 3 to get the most out of it IMO.
That would be Rosa Mota, I think
One of my favourite takeaways is pizza
77😎
This episode feels like when the guest is talking the picture was cut many times and then those pieces were connected. Not the best thing to watch. Only OK when listen to as an audio podcast. Sorry.
10 percent is a terrible weekly rule, best avoided
My advice is stop running and do weight/ strength training. Much healthier for you and of performed correctly will be just as effective for cardio. Stop looking thin and shrivelled up in your 60s.
They aren't mutually exclusive. Sprinting is the most anabolic human activity. At 67 I have better muscle co.position than at 30, 8% bf 29 inch waist😊
Not really. Besides, running is exhilarating, weight training is soul destroying.
My takeaway - Give yourself 6-12 months to see a lower heart rate improvements. Patience and consistency is key! 🫡