55 here. Played sports and worked out most of my life but often with gaps. I have been doing a mixture of weight training and cardio over the last two years at a small gym. Before that 4 years with just occasional cardio. Work outs have been intense and I agree recovery takes a bit longer. But the best I have looked in years. Also strongest -- benched 275 which I have not done since college. Yes some injuries but all minor. I agree you cannot do everything you did but you do other things and do a lot. Never ran much so that is not an issue.

I'm 54 and have that ortho on speed dial. I can't help it, I love to compete and don't want to quit. I run, I swim, I lift weights, I'll do pretty much anything that is outdoors and difficult to do and take a few hours of really hard work.

I literally feel like napping after a workout, so I do them in the evening so I can stay fairly productive during the day. Otherwise I'm beat all day. I also do a different activity every day and avoid repeating activities too often. Sometimes I have to take a few weeks off of something, but I just find something else to do. I'm still going, so I guess it works.

HIIT, lift heavy shit, eat more protein, cross train, and read Dr. Stacy Sim’s book Roar.

Take shilajit, tart cherry juice, magnesium, alpha-lipoic acid, and ibuprofen!
Just kidding, but these are the supplements that are helpful with aches.

I'm 56. I (happily) gave up running after 50, but I play tennis, walk, hike, bike, and do strength training and yoga. I was a dancer all the way through high school and my post-pandemic intention is to start dancing again. I agree with the advice from several PPs about mixing up your exercise and stretching more than you needed to before. I'll add that it's important to work on maintaining balance as you get older to prevent falls.

Drink whey protein after each workout to help recovery.

Anonymous wrote:You can’t continue after 50 what you did when you were younger.

You won’t believe me. You will try. You will have an orthopedic on speed dial by 55.

Somebody will post that they are 70 and in better shape than 30 to encourage you.

Best wishes.

My friends didn't start doing ironmans until after 50. I have injuries, but they are due more to being a runner for more than 30 years than they are to age. Sometimes I regret not cross training more when when I was younger. I should have been swimming and biking more to break up the running. Other than that, I feel great.

I just turned 50 and overnight I can barely run after running for 30 years. WTF? I'm grieving.

I’m over 50 and am training for a marathon. Definitely running slower than I used to, and wake up more sore. I have to stretch a lot more, warm up a lot longer, and add strength-training. I drink a protein smoothie after my workouts and generally eat healthful meals.