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How David Reinvented His Running (at age 73!)

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On Monday, April 29th of this yr I obtained an e mail from a runner named David which may change how you concentrate on training. It positive did for me!

David Weightlifting

You see, David was 72 years previous on the time. He’s now 73. And up to now 9 months, he’s run two marathons and certified for Boston.

But the fascinating a part of David’s story is how all of this has occurred after he tore his hamstring off the bone in 2013. Then, he broke a metatarsal throughout a marathon in 2014.

Despite making a comeback and running one other marathon in 2016, David mentioned:

I believed my running days have been coming to an in depth. However, I used to be in a position to proceed running and in reality ran one other marathon in 2016 but it surely at all times appeared like there was consistently one thing incorrect with me.

At that time I made a decision to do extra body weight exercises. They helped however I nonetheless felt like there was extra that I needs to be doing.

Rarely do you see runners making epic comebacks and qualifying for Boston late in life after a significant harm…

How Did David Turn His Running Around?

David Running

David is completely different. Even at 72, he knew he wanted to take “the next step” along with his training to maintain bettering and at last escape his cycle of accidents. Despite fairly a couple of reservations, he started lifting weights.

Strength training for seniors can usually be controversial so I asked David if he’d be prepared to be a case examine to showcase his progress. It’s at all times useful to know that even older runners can maintain bettering and forestall extra accidents. Luckily for us, he mentioned sure!

David was once a typical, common runner. He wrote:

I’m about as reverse from a weight lifter as anybody may be. The traditional 98 pound weakling.

My greatest downside was that I felt intimidated by the health club and disliked understanding in entrance of others. I may do the body weight exercises within the consolation of my own residence which allowed me to work out every time I felt prefer it.

However, it was probably not sufficient. I wanted the advantage of the weights.

David is the right candidate for a weightlifting program for a wide range of causes:

  • He is a runner (all runners should be performing some weightlifting)
  • His age (strength training for seniors is much more necessary than while you’re youthful)
  • He has a historical past of great accidents
  • Like me, he’s naturally skinny and wishes strength work to remain robust

Of course, most seniors over 70 aren’t beginning new strength training applications… So how did this work out for David? What have been his struggles?

And most significantly, was he profitable?

The Importance of ‘The Next Step’

Strength training for seniors is important for harm prevention

To proceed bettering, runners should at all times be taking the subsequent step:

  • Gradually growing weekly mileage over time
  • Being increasingly more in line with strength training and harm prevention efforts
  • Workouts turn into longer, quicker, and extra advanced
  • Long runs get longer, extra constant, and/or extra advanced

David knew he wanted to start some sort of strength training program however he was misplaced. He instructed me:

I had at all times felt that lifting was the subsequent step that I ought to take however I actually didn’t know the place to start. I learn a number of books on the topic however I at all times discovered them to be complicated. None particularly spelled out what I wanted to do as a runner.

I felt that it was the subsequent factor that I wanted to do to enhance and to hopefully reduce my accidents.

So, David received started. He invested in a strength training program from Strength Running realizing {that a} lifting program should be particular to runners, adaptable, and deal with strength and energy (relatively than on endurance or building muscle).

After David received over his worry of understanding in entrance of others, the outcomes turned him right into a believer.

David’s Next Marathon

David ran the Columbus Marathon in 2018 in 4:20:07 – a irritating end time since he missed his Boston Qualifier by 7 seconds!

But, he did end 2nd within the 69-74 age class and received by means of all of his marathon training with no accidents. He emailed me to say:

Thanks to you, my training went exceptionally nicely with no accidents! I additionally felt that weightlifting was actually the icing on the cake which helped all of it come collectively.

I completed 2nd within the 69-74 age class on the Columbus Marathon and actually felt robust the complete distance.

After years of ongoing accidents, a healthy season and marathon race are absolutely issues to rejoice!

But the true celebration got here only a few months in the past when David ran the Illinois Marathon. In his personal phrases, right here’s the way it went:

I’m writing to thanks for the lifting program. I positioned second in my age group on the Columbus Marathon. Well, I did it once more on the Illinois Marathon final Saturday, solely this time I got here in first! I used to be 15 minutes quicker than second place at 4:15:27. This can be a BQ by 4 minutes and 33 seconds which was a objective of mine.

As I mentioned in my final letter, the lifting program was actually the icing on the cake. I used to be in a position to full twenty weeks of training with zero accidents.

Before utilizing your training and lifting applications, I gave the impression to be consistently injured. Now I’m able to run 5 days per week with none downside. I thanks a lot.

Incredible! How would you are feeling when you lastly received over your string of great accidents, certified for Boston, and did all of it healthy and pain-free?

Strength Training for Seniors: What Happened?

I asked David how he felt about his progress. What was most necessary to him? What did he expertise throughout this transformation?

He instructed me:

I’m a a lot stronger runner. I’m not that a lot quicker however I really feel like my stride has improved. I really feel far more snug once I run.

It has helped to enhance my running posture. I at all times use to get shoulder ache once I did a long term. That has now just about disappeared. In reality, I had no ache in any respect once I ran the Illinois Marathon. That alone has made the lifting worthwhile.

It has improved my consistency. I appeared to at all times lose it within the final a part of my lengthy runs and marathons. Consequently, my instances would endure. However, since I’ve been lifting, I’ve felt virtually as robust on the finish as I did to start with.

My fourth and most necessary outcome: NO critical accidents. Let’s face it, I nonetheless have aches and pains, however that goes with the territory. The accidents that I suffered earlier than have all however disappeared. I’m not saying that it received’t occur sooner or later however I really feel like the possibilities are a lot lower than they have been.

I’ve been in a position to run 40 to 50 mile weeks with out breakdowns. Plus I can now run on a regular basis as an alternative of each different day. It has actually been encouraging and has helped me fall in love with running once more. Without a doubt, I like to recommend your lifting applications to anybody.

If you’d prefer to see how strength training can enhance your running (whether or not you’re older or not), sign up for our free course to get started.

From Weakling to Injury-Free Boston Qualifier

In about six months, David stayed healthy whereas bettering his marathon by 4:40 and qualifying for Boston.

His transformation is so profound that I used to be curious what he realized from his expertise with strength training as a senior.

David wrote (emphasis mine):

Be constant together with your lifting. The program builds upon itself so it is extremely necessary that you simply observe this system. It’s wonderful the way it all comes collectively on the finish. I may by no means accomplish that once I tried to do it by myself.

You must do extra than simply run if you’re to remain heathy. I didn’t start running till I used to be 35 and had no concept what I used to be doing. I learn Runner’s World and quite a few books however by no means actually had a plan aside from to only run. Strength Running’s lifting program has helped to place it altogether. I now really feel very assured in my training.

Don’t be afraid of the health club. Even when you’re a thin man like me. I exploit to assume that I wanted to press 200 lbs if I have been to get any advantages. I now understand how incorrect I used to be.

I’ll by no means be an elite runner however I don’t know many 73 yr previous guys that may run 26 miles with out breaking down. That in itself makes all of it worthwhile.

I used to be going to wrap up this unbelievable case examine with classes we are able to be taught from David’s progress. But he’s completed that much better than I ever may have.

So when you’re new to lifting weights – or if strength training for seniors sounds intimidating – you’ll love our strength applications.

We’ve constructed a group of sources through the years that can assist you start correctly, enhance your price of progress, keep motivated, and be taught correct kind within the weight room.

Get started here and I’ll ship you a video presentation about how one can carry for pace.

Strength Training Exercises for Runners

But you’ll additionally get a collection of teaching classes designed to make strength training for seniors easy:

  • The modifications that you need to count on each in your body and together with your running
  • Common pitfalls and training errors that may derail your progress (and spike harm danger)
  • Case research and examples from different runners similar to you
  • Example exercises, kind tips, and much more

Our targets are that can assist you train nicely, cut back your danger of harm, and get as a lot as attainable out of this unbelievable sport – regardless of how previous you might be.

Sign up here and let’s see if we are able to get you to a healthy, pain-free Boston Qualifier similar to David!



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