Ask Stew: Still Running. Almost 60. What is Next?

Working out into your 50s and 60s (and beyond) is a goal for which we all should strive. That means taking care of yourself in your 30s and 40s. However, if things have slipped for you, give yourself a few years to increase your activity level slowly, eat better, lose weight and build muscle, and you can create a much better you that can continue to evolve and enjoy life. Treat Yourself Like a Beginner and get moving. 

Here is an email from a Navy veteran seeking information on the next chapter in his fitness life:

Greetings, Stew. First, I'm enjoying your podcasts. They provide a great wealth of information, no matter what your goals or fitness level. Bottom line, great books and great information online. Thanks for all of your hard work and translating that into easy-to-use information. I'm a Navy vet (P-3s), 58 years old, and in the last couple of years, I've used your material and Hal Higdon's guides to train and run my first half marathon, some 5K's, 5-milers, 15K's and a 10-mile run. I have been slowly getting better, just sliding in under a 10.5-minute mile. With the 20+ miles a week running, more when I'm ramping up for a longer run, I am starting to have hip soreness, the hamstrings get sore and tight, but the foam roller is magical there -- thanks for that recommendation.

My question: Is it time to quit running and do more yoga and swimming? My swimming is subpar; I was just able to make the requirements in boot camp. So that will be a good challenge to work on. I'm 220 lbs. and 5'10". I'm working on cutting out sugar and dropping more weight. I was running as a goal to keep me on track and exercising; it's not something I love. I'm looking at all-around fitness and have been really looking at your periodization method of training to keep me going for the rest of my life. Is it time for that move to yoga and swimming, and-or what level of personal training would you recommend? Thank you for your time, Charles

Charles, thanks for the email. You have a decade on me, but I guess it depends on how you are feeling with running at 220 pounds. My first reaction to your email is that you should try losing weight. My goal this year is to get back under 200 pounds and keep running into my 50s as well. The one good thing about the periodization plan is that I do not run year-round and can rest my joints during winter lift and non-impact cardio and swim cycles. This keeps me going, for sure, compared to running hard year-round.

Personally speaking, I'm not sure when swimming, rowing and yoga will replace running and lifting or high-rep PT, but I figure my knees and back will tell me. Hopefully, I will make that transition before I am in much pain. But losing 10-15 pounds is very helpful to the joints and may buy you more time before you need to transition to more non-impact options.

Keep losing weight, listen to your knees, have running cycles and non-impact cardio cycles spread through the year, and always stretch. Also consider a midweek recovery day during your running cycles, where you do a few sets of non-impact cardio and foam rolling/stretching for 30-45 minutes. Get in the pool and do some treading and dynamic stretches after you run.

Related articles:

• The Recovery Workout Explained
• Fitness: Learn About Recovery and Maintenance
• Training Into Your Forties and Fifties

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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