Ageless Endurance

Ultra Running In The Golden Years Of Life

Finally some good news.

If you want good news, don’t log onto the BBC website or any mainstream media site these days. These are challenging times, but one story on the BBC site caught our eye recently, and it is slightly heartwarming. Mind you, you might feel a bit jealous or shocked!

64-year-old grandfather Tim Robinson, from Dorset, is now the oldest person to complete a 400km ultra race through the Scottish Highlands.
The Cape Wrath Ultra event, spanning 249 miles, saw Tim race with his son, and he was one of only 57 entrants to reach the finish line. 172 people started the event which runs from Fort William to Cape Wrath!

We’ve also been hugely impressed by Jeannie Rice, a 76-year-old who tackles marathons for fun! Jeannie completed in the 2024 London Marathon in 3:33:27, shaving more than a minute off the record for the 75-79 age group. Of course, that defeated record was held by Jeannie, set in Chicago last year!

For context, Jeannie’s average mile time was 8:08.
And when you start researching these feats, you go down a rabbit hole! You have Hiromu Inada and Lew Hollander, who completed Ironman events in their 80s! It’s inspiring but also a bit scary seeing people achieve so much when you’d think it should be beyond them. But then, who is setting that expectation in the first place?

Now, if you’re the sort of person who thinks if someone else can do it, why can’t you… you’re likely setting yourself a challenge right now!

Minimum and Maximum Age for Ultra Races

With their extreme distances and demanding conditions, Ultra races naturally raise questions about the appropriate age for participation. While youth often brings vigour and resilience, age can bring experience and strategic wisdom.

Older Participants: The Maximum Age

Older participants bring a wealth of experience, determination, and often a deeper appreciation for the sport. As we’ve seen in some of the inspirational athletes listed above, there is no definitive maximum age for participating in ultra races.

Age-Specific Challenges and Strategies

Older ultra runners face unique challenges that require tailored strategies:

Joint Care: As the body ages, joints become more susceptible to wear and tear. Incorporating low-impact exercises and stretching routines can help maintain joint health.

Recovery Time: Older runners may need longer recovery periods between intense training sessions to allow their bodies to heal properly.

Health Monitoring: Regular health check-ups and monitoring vital signs are crucial to catching potential issues early and adapting training accordingly.

Experience Utilisation: Older runners often have a wealth of experience, which they can use to their advantage in pacing, strategy, and mental resilience.

50s and Beyond: Discuss the importance of joint care, recovery, tailored training plans, and the benefits of experience.

Steps to Take for Aspiring Ultra Runners

If these tales have inspired you, it’s never too late to enjoy ultra-races and big events, but it is vital to take appropriate steps to give yourself the best chance of completing and remaining healthy.

Health Check

Before embarking on the journey to become an ultra-runner, it’s crucial to prioritise your health. This is particularly important for older individuals, as the physical demands of ultra-running can be intense. Schedule a comprehensive medical check-up to ensure you’re physically fit for the rigorous training.

Discuss plans with a professional who can identify potential risks and advise. This step is essential to highlight things you won’t have encountered yet, preventing injuries and ensuring your long-term well-being.

Customised Training Plans

Creating or finding a training plan that suits your age and fitness level is key to your success as an ultra-runner. A customised training plan should consider your current physical condition, running experience, and specific goals.

Many training programs are available online, but consulting with a coach who can tailor a plan to your needs is beneficial. The plan should include a balanced mix of long runs, speed work, rest days, and cross-training to build endurance, strength, and flexibility.

Diet and Nutrition

Proper nutrition plays a significant role in supporting the intense physical activity involved in ultra-running. Your dietary needs may change as you age, requiring adjustments to support muscle recovery and overall energy levels. Focus on a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, and plenty of fruits, legumes and vegetables.

Hydration is equally important, so drink enough fluids before, during, and after your runs. Consulting a sports nutritionist can provide personalised dietary strategies to enhance performance and recovery.

Mental Preparation

It’s often said that ultrarunning is more of a mental sport than a physical one. Building mental toughness and resilience is vital for enduring long distances and often harsh conditions. To stay motivated, practice visualisation techniques, set incremental goals, and develop a positive mindset.

Mindfulness and meditation can also help improve focus and reduce stress. Remember, mental preparation is as important as physical training, enabling you to push through the inevitable tough moments during ultra runs.

By following these steps, aspiring ultra runners can set a strong foundation for their training and achieve their running goals safely and effectively.

Resources:

Tim Robinson, 64-year-old ultra race runner: https://www.bbc.co.uk/news/articles/clll33lvv06o

Jeannie Rice, 76 year old marathon runner: https://www.runnersworld.com/runners-stories/a60583323/jeannie-rice-age-group-world-record-london-marathon-2024/

Hiromu Inada, an Ironman in his 80s: https://www.asahi.com/ajw/articles/15233644

Lew Hollander, an Ironman in his 80s: https://lewhollander.org/index.php/wikipedia-lew-hollander/