Running Until You're 100: A Guide to Lifelong Running

CHAPTER 1

HOW ACTIVE DO YOU WANT TO BE?

I BELIEVE THAT WHEN RUNNING IS BALANCED WITH REST IT…

Delivers the best attitude boost you can get

Produces enhanced vitality that lasts all day

Is the best stress reducer

Bestows a significant sense of achievement

Raises your body’s physical performance capability

Blends body, mind, and spirit better than any activity

Bestows benefits that improve life in many unique ways

If exercise were a controlled medication, it would be the most heavily prescribed on record. If running were a drug to combat depression and increase vitality, it would be a blockbuster. The benefits from exercise are almost limitless, and there seems to be no activity that maximizes these than does running.

Running stimulates your body to improve overall physical and mental capacity. Research indicates that significant exertion each week can extend the length of your life. The increased endurance and physical capacity gained from years of running results in a more active lifestyle to the end of your days.

By balancing stress and rest, walking and running, nutrition and exercise, everyone can gain a great deal of control over how much vitality will be experienced later in life. The purpose of this book is not merely to help you move down the road or trail until you’re 100. Inside, you’ll also find practical tips about how to make adjustments so that you can enjoy every run.

In the next few chapters, you’ll see what the research says about running and the aging process—lots of good news. While it’s a fact that our body resources are reduced year by year, I’ve heard from thousands of runners who’ve added more rest and inserted more frequent walk breaks into their runs. The results are almost magical: a high quality of running and life into their 60s, 70s, and 80s.

We don’t know the year we will leave this earth. But, if you mentally project yourself running until the century mark, and make the right adjustments, you’ll expect and achieve more vitality during every decade of your life. Positive mental visions, with the use of the following tools, can give you a major amount of control over your energy and health.

In the next chapter, you’ll read about some inspiring individuals who’ve confronted the never-ending challenges of living and exercising past the ages of 70, 80, and 90. There is something in the human spirit that is positively engaged by good examples, and you’ll find more at the finish line of practically every running event.

If there’s one training component in the book that helps more than any other it is my Run Walk Run® method, which is referenced throughout this book. I’ve now heard from thousands of the over 50 crowd who’ve returned to enjoyable running by using this method. Some have improved their finish times significantly by inserting walk breaks. There’s no doubt that this method prolongs your running life.

There are many suggestions in this book that have helped thousands to experience the joy and sense of freedom that only running delivers into the latter stages of life. I want you to take control of your running enjoyment and fatigue while staying injury free. I offer this advice after working with more than 200,000 runners, over more than 30 years of coaching. So lace up your running shoes and join the growing number of runners past the age of 60, 80, and beyond who enjoy running as much as those in their 20s.

CHAPTER 2

IF YOU DON’T GIVE UP…YOU WIN!

A few years ago, I met a 93-year-old runner who ran in the popular Crim 10-mile race in Flint, MI. He was just as excited about the race as the 20-year-olds, and more mentally sharp than some of the younger runners as he talked about it. A recent news clipping showed a 101-year-old man running in a veteran’s track meet. He set a world record. In fact, there are many opportunities for setting records if you’ll keep running until 100.

Unfortunately many people over the age of 50 believe that they cannot, or should not, increase their level of exercise. A high percentage believes that it is not possible for those over 60 to go from a very sedentary lifestyle into training for a distance event. My dear mom (see the dedication of this book) initially felt this way—but turned things around and inspired me. In this chapter you’ll meet some ordinary people who have pushed back traditional limits and expectations. They will be the first to tell you to stay in touch with your doctor from the start of the fitness journey.

RUNNING WITH CANCER

If I had to choose between my old pre-cancer life as a somewhat depressed, overweight, unmotivated and unfulfilled couch potato and my current life with cancer it’s easy. I’m energetic, happy, motivated and love life each day. –Lee Kilpack

In 1996 Lee Kilpack was diagnosed with breast cancer with lymph node involvement. She began a treatment plan of surgery, chemo, and radiation. Lee had never exercised. The diagnosis was a shock to her spirit, and the treatment tested body, mind, and willpower.

By 2000, things weren’t looking very good, and she felt bad most of the time. Then, one morning, she woke up with the desire to start taking care of her body. She hired a personal trainer that day. By 2001, she was walking every day. Later that year she had inserted some running into the walks. In 2002, Lee walked the 3-Day/60 Mile Breast Cancer Walk and raised $3,000 for the cause.

The training for and the completion of such a strenuous event produced a big letdown in motivation, with extended recovery from injuries, aches, and pains. Lee struggled, and finally started running regularly in December of 2003. After the 2004 New Year, Lee set a bigger goal—to finish a marathon in November. The training program she chose was too adverse and she became injured in September. She didn’t give up.

In early 2005, her doctor cleared her to start running again. She picked my more conservative training program. I worked with Lee via email and often found it hard to hold back her energy and drive. The training for the Marine Corps Marathon was more of a challenge than for most because she relocated to the Gulf Coast to volunteer for relief efforts for Hurricane Katrina—squeezing in long runs after exhausting days. Somehow, she also hikes, cycles, and paddles hard in her kayak; on the off days she doesn’t run.

She regularly gets screened for tumor markers. While the tests show her out of the normal range, her doctor does not see a threat in the near future, and supports her running. I don’t know what the future holds for me. If it is metastasis tomorrow, I would be OK with that. What a good life I’ve been given. My health and happiness have never been better. What my oncologist doesn’t understand is what a dynamite combo vitality and endorphins make.

Lee is training for three half marathons and three marathons in the next year. I am so thankful for my cancer. My life has been changed for the better and I can’t express how great I feel now. If I had to choose between my old pre-cancer life as a somewhat depressed, overweight, unmotivated and unfulfilled couch potato and my current life with cancer it’s easy. I’m energetic, happy, motivated and love life each day. I love my body, my running—life itself.

A TURNAROUND IN HER 50S

Over a decade ago, Cathy Troisi patiently listened through most of the sessions of a one-day running school I conducted in Boston. I noticed a change in her energy level and attentiveness when I got into the part about my Run Walk Run method. Cathy had never run before, wanted to do the Boston Marathon for a charity, and thought she had waited too long to start running. Even veteran runners told her that running would hurt her joints past the age of 50.

Walk breaks gave her hope. She called me six months later, gushing with the excitement of finishing her first marathon. The excitement has not gone away.

Lifestyle before running: no physical activity, ever (except gym class in high school)

First marathon: 6 hours, using a ratio of run 1 minute/walk 1 minute

12 years later: 321 marathons, 83 ultra marathons…and counting.

$ raised for charity in 24 years: over $192,761

CHALLENGES:

Caring for family

Owner of two pre-schools

After losing her daughter to cancer, Cathy has cared for her and the grandkids

Hereditary high level of cholesterol

WHAT RUNNING HAS DONE FOR HER:

Appreciation of health potential, human performance potential, and to not take health for granted

More conscious of diet

I’ve never felt my age (now, over 60)

Social camaraderie across 50 states

Enriching travel experiences—shared

Positive mental outlook and attitude especially when challenged

Wonderful new friends

A chance to volunteer—give back

Running is a panacea for a healthy life: physically, mentally, emotionally. Aging can be a healthier process due to this simple activity. It requires minimal equipment, allows time for reflection, provides an opportunity to get in touch with nature, incurs minimal cost, and breaks down age barriers. –Cathy Troisi

A FASTER MARATHON AT AGE 62

It was a treasure for me to know the late Dr. George Sheehan as a friend. He was not only a great ambassador of running, but also a fierce competitor to the end. Just before he turned 60 years old, George’s marathon times were slowing down, and he made a decision to go into semi-running-retirement. Instead of running 5 miles every day, he ran 10 miles every other day. Due to the quality rest, and his continued focus, the great Sheehan ran the fastest marathon of his life at age 62: 3 hours and 1 minute.

MARATHON RECORDS AFTER 80

Mavis Lindgren was a sickly child and a sickly adult who was advised against exercising. She almost died of a lung infection in her late 50s. During the recovery, her new young doctor had the shocking opinion that she should walk with her husband and kept recommending an increase in the distance she covered.

Surprisingly, Mavis found enjoyment as she felt her body come alive with improved endurance. In her 60s, she took up running with husband Carl and quickly surpassed him. Into her late 80s she was setting age group records and had not even suffered a common cold since beginning her running career.

At about the age of 85 she slipped on a cup at the 20 mile water station of the Portland (OR) Marathon. Officials helped her up and tried to take her to a medical tent. She quietly brushed them off, saying that it was a surface injury. After she finished she went to the medical tent to find that she had been running with a broken arm.

We miss Mavis, but her pleasant, positive, quiet, and tough spirit lives on.

RUNNING WITH ONLY ONE FOOT

When you start feeling sorry for yourself because your feet hurt or your legs don’t have the bounce of past years, think of Kelly Luckett. Kelly lost her leg at age 2 and disconnected with the thought of regular exercise or sports. As a sedentary spouse, she watched her husband become a runner, and for years participated in Atlanta’s Peachtree Road Race, which had a wheel chair division. Kelly had used a prosthetic for years, but thought that regular exercise was out of her range of possibilities.

In 2003, she decided to enter the Peachtree race herself and started walking. She overcame many unique problems relating to the mechanics of the device and made adjustments. Since the Peachtree is listed as a running race, Kelly tried to run, but could only last for 30 seconds. She gave up many times—restarting each time.

Slowly, she made progress, adjusting the equipment, the urethane liner, and foot gear. She made it through her first Peachtree, along with 55,000 others. She couldn’t imagine running much farther than 6 miles until she attended one of my one-day running schools and learned about the Run Walk Run method. We stayed in touch for the next year, fine-tuning her training and her run-walk-run ratio. I have not coached an athlete with a stronger spirit.

Her first half marathon was tough and she told me that she couldn’t imagine going twice that distance at any speed. Over the next six months, we kept adjusting the run-walk-run ratio, and Kelly finished the Country Music Marathon in 6 hours and 46 minutes. She passed a number of runners in the last 10 miles and qualified for the world’s most famous race: the Boston Marathon.

Kelly was only the third female amputee to finish this premier race. Her training paid off and she improved her time by almost 20 minutes! The next challenge is a 50-miler.

© Jeff Galloway

DON MCNELLY FINISHED THE MARATHON OF LIFE WITH VITALITY AND A GREAT ATTITUDE AT 96 YEARS YOUNG

a.744 marathons

b.Weight: 210

c.Height: 6’ 1/4"

d.Started running at age 48

e.First Marathon 1969—Boston

f.Over 400 marathons since turning 70

g.Completing over 25 marathons each year throughout his 70s and 80s

h.Married for over 64 years

i.I’ve never been happier in my life.

Those who met Don found that he did not act his age. Here is how a friend described him during his later years: …an enormous amount of energy, clear head, speaks intellectually about all topics, and has no signs of hearing, sight or recollection problems. He started running at age 48, and ran his first marathon almost 10 years later in 1969—the last Boston Marathon that did not require time qualification.

Don told me that his non-running friends thought he was genetically gifted with strong knees and hips, but that wasn‘t so. Both sedentary sedentary parents had to have both hips replaced. Into his 90s, he kept moving and had no orthopedic issues.

NORM FRANK — 74 YEARS YOUNG IN 2006

a.900 marathons

b.He’s still running all of his marathons

c.Lives in Rochester, NY, and New Port Richey, FL

d.Current goal: to reach 1,000

e.Norm’s PR in his younger days was about 3:30. He ran 30 consecutive Boston marathons.

f.He completed a marathon in each of the 50 States. He’s a retired lawn maintenance company owner.

WALLY HERMAN — 81 YEARS YOUNG IN 2006

a.Approaching 700 marathons

b.Still runs his marathons

c.Lives in Ottawa, Canada, and Lake Worth, FL

d.He’s finished a marathon in 99 different countries.

e.Observers say he can run under 5 hours on a good day.

MY LONG-TERM HERO

Throughout my childhood, I was an overweight, sedentary