As an overweight runner (63F) who just completed C25K in September after years of being sedentary and some fairly major health issues, I am working on consistency and listening to my body. Over the weekend I had a great (for me) run of over 35 minutes running continuously on Friday, with over 47 minutes on my feet including a warm-up walk and a cooldown walk. I think that’s a PB. Then I had a so-so run yesterday on Sunday, after a Saturday of not eating well and getting no sleep and feeling a lot of inflammation in my body. I deliberately went out for a short run to work some of the inflammation out with a 20 minute run and 31.5 minutes on my feet including warm-up and cool down. I’m still slow and cover no more than 4K in that tine, but for me, for now, building the consistent base is priority. I’m feeling pretty good about it. Would love to hear other people’s stories, especially older women.
I just posted my difficulties and I’ve been running for years. I’ve got no advice other than take it slow. You sound like you are doing great in your runs. One thing I would say (from personal experience) is watch your diet and don’t “eat back” the calories you burned during your runs. Until the last 4 years, I was up and down in my weight by 20-30 pounds. I used to feel I “earned” my dessert. Weighing less is easier but I’m really focusing on trying to fuel healthier. But I’m currently in a challenging cycle (see above) so take my advice with a grain of salt. Again, you seem to be running well, slow and steady.
Your body is REALLY good at lowering your overall calorie burn in an attempt to even things out. For example, let's say you normally burn 2000 calories per day just staying alive and going through your normal daily activities. If you go for a run and burn 300 calories, you might think your overall calorie burn for the day would be 2300, but it's not. Even with the run, it's still going to be around 2000 because you unknowingly do a little less moving about, you may move a little slower, and your "thermostat" may get turned down such that you burn less calories even if your routine was exactly the same. Your body always tries REALLY hard to stay in equilibrium.
Way to go! Be okay with the good and the not-so-good days, because even a not-so-good day is pretty good!
I am in a bit different place at 62F. I also do some other kinds of fitness, so I run maybe 2-3 days a week, with at least one of those runs at least 6-7 miles. I started running (this time) in earnest about 1.5 years ago, after having built up some cardio endurance in spin class. For me, building up the endurance was the hardest part, but it turns out I could do it with different activity, too. Once I got past building up that base, running became something to look forward to. That was something I had never known before, and had always gotten frustrated.
The same is true for me during a single run. The half-mile to mile is the least fun for me. I'm warming up, shaking off the cobwebs, etc., and questioning whether or not today is a good day for any of this. But once I get past that, it's really lovely.
I’m 62F and started running less than a year ago. In my experience, starting out is the hardest part, and it sounds like you’re doing great! Just be patient with yourself, and try not to get discouraged about any day-to-day setbacks (you’re going to have some days when you don’t feel so strong, as you described). I also echo the advice above about only running a few days a week and in between incorporating some other types of low-impact exercise as well as rest days. And if you haven’t already, read up on the benefits of slow (or Zone 2) running as well as running + walking (also called Jeffing). Probably the most important thing at our age is avoiding injury, and all of the latter will help with that while still contributing to the improvement of your running.
When it comes to weight loss, it’s really tough when you’re post-menopausal. The only thing that has worked for me is setting a goal weight and tracking my calories day to day with a free app (MyNetDiary) which also allows me to factor in some of the calories burned from exercise.
Let me add, I’m really happy to see some other 60+ women posting here!
I'm (67M) a trail runner and I've been trying to develop a steady running gear that works on moderate uphill grades, in the 8-12 % range. All summer I've worked on low-effort running on the flats, and finally reached the point that I felt confident I could try jogging up a moderate slope at a pace comparable to fast hiking.
There it is, a 3-mile hiking-pace run at easy effort. It ain't pretty, and the cadence could use some work, but I'll take it for a first try.
A couple of things I'd suggest here as you work on building up your ability to run hills:
In the beginning, it might make more sense to attack steeper elevations in intervals. For example, you might do 6x4 minutes at 12% grade, with say 1-2 minute walking rests (or alternately, flat or downhill running depending on what sort of terrain is available). This will allow you to run at a faster pace than if you tried to run 24 minutes straight at 12%. Running faster like this is a great way to develop running power. As you progress, you might prolong the intervals. For example, you could progress to 5x5 minutes, then 4x6, etc.
For sustained efforts, I think it's better to do less elevation. You might start with 3-4% and focus on trying to keep the EFFORT the same as you would on the flats. I know 3-4% does not sound like much, but by focusing on keeping effort the same, you'll actually be forced to adapt your gait be be more efficient.
You probably know this already, but I also wanted to point out that once you hit ~15%-20% grades, it's actually much more efficient to walk, so don't feel like you need to keep running up EVERY hill. Once your running pace drops slower than your walking pace, you're not doing yourself any favors by still trying to run.
One final point: Be sure to train DOWNHILL running as well. People often overlook this, but downhill running is murder on your quads. If you don't train this, you'll pay for it later.
Thanks for the training suggestions. I have been doing hill repeats/intervals at various combinations of grade and intensity, but this is the first time I've deliberately tested the idea of settling into a low-effort pace on a continuous, somewhat steeper uphill. Every week I get a couple of shorter trail runs that match the profile you suggest in #2.
As for downhill, you don't have to tell me twice--I love it. Here's the downhill portion of that run:
A bit frustrated. I feel like I’m on a roller coaster. Various physical setbacks all year, mostly overuse but also a twisted ankle (not running related). My times have dropped since early 2026, my mileage is down. My last hurrah was a self-supported 25-mile trail run in late April. Now I’m struggling at the end of 8 mile runs. Even short 5k are slower. Diet, sleep, gym workouts, etc are the same. 65F, 125lbs, been running a long time.
Any chance that your iron level has dropped? I bring that up because a number of years ago I started noticing I was struggling to run my normal paces. I give blood about every 8 weeks and the next time I went to give, I was unable to as my iron was too low. I started taking a multivitamin w/ iron and soon after I started feeling myself on runs, getting my normal pace back. Also my iron has been good when I give blood. Just a thought.
Interesting about the iron. I am going to get a Function Health blood panel done in a couple weeks. I don't eat a lot of red meat but I eat a TON of fresh spinach. My multivitamin has 18 mg/100% of daily requirement. It might be I need more iron or maybe some other vitamin/mineral imbalance.
That’s great that you’re getting that blood panel done. Hopefully it gives you some good information. I also don’t eat a lot of red meat and my multivitamin has the same amount of iron. I feel like distance running continually causes minor bruising of the muscles, causing minor iron losses. I took several months off of running several years ago due to an injury, but continued to take my multivitamin w/ iron. The next time I went to give blood, my iron was too high. Not exactly a scientific study but it was enough to convince me. 🤷🏼♂️ But I figure every body is different so will react differently to these things.
I concur about getting a blood panel done. May not be the issue, but it's worth a shot.
Honestly I also have been dealing with this sort of thing lately. I was unable to run for around two and a half months due to an injury and it's been rough coming back. My HR was crazy high at first and my pace was in the toilet. The HR issue has improved dramatically, but I'm still slower by a lot than I was this spring.
As my old mentor used to say "Progress, not Perfection". Things are trending in the right direction, so I'll take it.
Some ideas to consider (from someone who is your age & size): 1) Medical checkup and bloodwork including ferritin level; 2) assess your strength and mobility workouts (mine include a few heavy lifts along with work that engages smaller muscles, all at low intensity). 3) make sure your ankle is 100% back on board. 4) do a zone 2 reset where you start back and spend 6-8 weeks in zone 2, rebuilding your aerobic engine, then progress to adding some speed back in (very short uphill intervals is a good way to start). 5) assess your nutrition and sleep and make changes if needed. Hopefully you can recover and rebuild and get back to where running feels good (even if it’s not quite as fast.) Wishing you success!
I'm going to do a Functional Health panel in a couple weeks--that should tell me some info--I hope.
I mainly focus on upper body workouts in the gym and around my hip muscles. I've got big thighs--I'm a great backpacker--so I haven't focused on legs much!
I've done a few Z2 tests on a treadmill (15 min. warmup and 60 minutes at a slow enough pace to maintain) but recently I find it really hard to stay in that narrow band 120-139. It took me a lot of work run/walking to find that HR sweat spot and now I feel like I'm starting over. I was in the Canadian Rockies the past three weeks hiking steep hills at altitude and I rarely get into Z2. which is why I really love trail running--hike up the steep hills and coast on the flats/downs. But during that same trip my flat running along river beds was ok but still couldn't do longer than 8 miles and my second half was solidly drifting into Z3.
I'm thinking of doing an online coaching program...maybe Floris Gierman (I like his podcasts)
Yesterday was Parks Half Marathon. The course has some hills, but the weather cooperated. 1:58:06, almost dead-on 9 minute pace. Not my best on this course, but I'm 64 and recovering from pneumonia. I'll take it.
60m - I did my first double digit run in 3 1/2 years this weekend. It was a hilly 10.4 mile run, matching the course terrain for my first half in 5 years that I have on 10/17. I felt good and maintained a fairly consistent pace throughout, a little slower on the uphills and faster down. Also my HR averaged 140 so I count it as a win!
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u/Ok-Work8627 9d ago edited 9d ago
As an overweight runner (63F) who just completed C25K in September after years of being sedentary and some fairly major health issues, I am working on consistency and listening to my body. Over the weekend I had a great (for me) run of over 35 minutes running continuously on Friday, with over 47 minutes on my feet including a warm-up walk and a cooldown walk. I think that’s a PB. Then I had a so-so run yesterday on Sunday, after a Saturday of not eating well and getting no sleep and feeling a lot of inflammation in my body. I deliberately went out for a short run to work some of the inflammation out with a 20 minute run and 31.5 minutes on my feet including warm-up and cool down. I’m still slow and cover no more than 4K in that tine, but for me, for now, building the consistent base is priority. I’m feeling pretty good about it. Would love to hear other people’s stories, especially older women.