Anonymous wrote:At 53 you should set a goal to do cross training (lifting weights). You can also work on endurance. So go slower but for longer periods of time. Nothing wrong with running for fun and not having a goal.

This is what I do. Run slow and easy. If I am sore I will just walk. Then do some hitt classes with weights as well as regular lifting

I think you are doing awesome! Your pace is great and as others have suggested you can create other non-speed oriented goals. Another option for cross training-cycling. I got into bikes for triathlon and now I am a huge bike dork. I have a bunch of bikes and it’s a really great way to build your engine with less impact. My running has gone up several levels since I started riding bikes.

Anonymous wrote:I just picked up running again after a long break because of foot/knee issues.
I'm, of course, not fast. This morning my average pace ws 9:35/mile (for 3 miles ... so not like I'm running distances). I'm also getting older (I'm 53). Is it worth trying to get faster? I'm not going to do races, this is all about my personal pride/self image. Just running is enough, right??

If you're going to spend the time running frequently, it's worth mixing in some workouts to help you get faster. Getting faster doesn't have to be about competing with others. Goals can be very motivating and help you keep at an activity.

I run 11.30 minute miles, so your tine seems speedy to me!

9:35/mile is my goal pace.

At 53 you should set a goal to do cross training (lifting weights). You can also work on endurance. So go slower but for longer periods of time. Nothing wrong with running for fun and not having a goal.

Anonymous wrote:I just picked up running again after a long break because of foot/knee issues.
I'm, of course, not fast. This morning my average pace ws 9:35/mile (for 3 miles ... so not like I'm running distances). I'm also getting older (I'm 53). Is it worth trying to get faster? I'm not going to do races, this is all about my personal pride/self image. Just running is enough, right??

you can do interval runs in your 3 miles. It's better to run harder for a shorter distance, than longer and slower.

Thanks for the responses ... I'm trying to embrace the slow and enjoy mindset, but it is difficult. On my non-run days I do yoga and some body weight exercises. I don't want to get hurt, so I feel like to should keep it slow - and yes, cardiovascular health and feeling good is my goal! I do have monthly challenges as my cycle causes me to just go into what feels like a slump a few days each cycle before my period.

I think that time is great and going three miles is great. If you do want to mix it up a bit and potentially get faster, do run/walk intervals with the run interval faster than you've been doing the three miles.

If you run slow and for a longer period of time, you are challenging your endurance. How long can you last! You can increase your speed but I don't enjoy pounding my feet and legs on any pavement.

Hey that time is great!!

The more you run, the faster you'll get, naturally.

Also, the current standard training advice is to do 80 percent of your running at a very slow pace. E.g., I can do a 7 minute mile but do most of my running at 10:30 pace. Then about 20 percent is a mix of intervals/tempo, etc. (e.g. https://runninforsweets.com/run-slow-to-run-fast/)

But it really is about your goals: There's nothing wrong with not worrying about speed and just going out and running for health and enjoyment, if that's your goal>

Anonymous wrote:Just running is enough

+1

Your goals are cardiovascular health and to feel good, right? Can accomplish all of that at your current speed.

Just running is enough

I just picked up running again after a long break because of foot/knee issues.
I'm, of course, not fast. This morning my average pace ws 9:35/mile (for 3 miles ... so not like I'm running distances). I'm also getting older (I'm 53). Is it worth trying to get faster? I'm not going to do races, this is all about my personal pride/self image. Just running is enough, right??