Life After 50: Run a Marathon, Change Your Life

Note: Welcome to the ongoing discussion about life after 50. As regular readers know, I asked friends on Facebook, Twittter, and right here on The Huffington Post to tell me your most top-of-mind questions and concerns about entering this new phase of life. These articles address those questions head on and will hopefully help build an even larger audience so that we can all talk together -- regularly -- about what matters most. Please read, comment, offer your own ideas and views, and keep coming back!

This is the story of how the New York City Marathon changed my life.

The New York City Marathon goes right past our apartment building in Manhattan. We always know a few people who are running in it each year, and my husband, daughters and I stand on our corner holding signs to cheer them on.

Watching the marathon a few years ago, when I was almost 50, my oldest daughter turned to me and said, "I want to hold a sign that says, 'GO MOMMY GO!'" My youngest daughter, then about nine years old, ran to our neighbors and said, "My mom is going to run in the marathon!" Everyone looked at her, then at me, and all I could say was, "Yes. Yes, I am."

Run? I had never willingly run in my life, except during the dreaded annual "Field Day" at P.S. 203, when I had no choice. Worse, I hadn't done any kind of exercise since I had kids, and it was definitely showing. A few days later, hoping that everyone had forgotten about my impulsive promise, I saw an article in The Wall Street Journal about Jeff Galloway, the former Olympian and marathoner. He talked about how anyone who could walk could run a marathon, no matter how old, just by following his simple program. I bought Jeff's best-selling book "Marathon: You Can Do It!" that day, and scheduled a phone meeting with Jeff later that week.

Galloway's Run-Walk-Run program, which has been followed by hundreds of thousands of runners of all ages and abilities since 1978, and has a 98 percent marathon-completion success rate, lets you alternate between gentle running with regular walk breaks -- and plenty of them. I'm sure there are many running purists who snicker at the idea of taking walk breaks, but based on Jeff's research and experience, they'll be the ones looking for the orthopedic surgeons.

Like many people over 50, I was worried about running, because I had heard that running, or even strenuous walking, can hurt our joints. Research shows, however, that it won't, if done right. After 30 years of following his own program, Jeff has never had an injury. Running, at any age, offers so many positive benefits: reduced risk of heart disease, cancer, diabetes, depression, and dementia. Contrary to what many people believe, running does not predispose joints to arthritis. In fact, even chronic health problems can be helped by walking and running. You can do it anywhere, anytime, and it's free. I was sold.

Before I could even think about training for the marathon (Jeff recommends starting serious training at least six months before the actual event date), I had to ease myself into a regular "running for exercise" program. Having just packed on about 15 post-menopausal pounds, I was ready to make a major lifestyle change and gave myself a full six months to learn how to run for exercise, before I started to train.

But, first, Jeff shared his basic rules:

1. Leave your ego at the front door. You will run slowly and gently, with walk breaks. Get used to the idea of other people running past you. It's okay. They will get the injuries. You will not. Enjoy yourself, and do your own thing.
2. Run with walk breaks. If you've never run before, ease into it by walking for one to two minutes and then running slowly and gently for 30 seconds or whatever is most comfortable. Your goal is to run for two to three minutes and walk for one minute. There is no cardiovascular benefit to running without walk breaks, no matter what the purists say.
3. Run/walk at three times a week. You need one day of rest in between. It is not good for your body to run every day, or two consecutive days.
4. Do not huff and puff. While running, you should be able to talk comfortably. If you're huffing and puffing, you're running too fast.
5. Eat something an hour or so before running. Don't eat a heavy meal, but fuel up with something healthful.
6. Focus on your stride. Jeff recommends a "shuffle": keep your feet low to the ground, lightly touching, without lifting your knees too high. Slow and gentle running will help you steer clear of aches, pains and injuries.
7. Walk breaks are forever. The goal is not to build up your running to a point where you no longer need walk breaks. You will always take walk breaks, no matter how many years you run, because walk breaks will allow you to keep on running, regardless of age.

This is an easy-to-follow program. There is nothing in it that the vast majority of us can't do. It'll teach you to run lightly and easily, gradually increasing distance and duration rather than speed, alternating running with walking throughout each session. If you already run, follow Jeff's plan for safe running to reduce the risk of injuries as you get older. If you have never run before, like me, once you get out there with your cool new running shoes, you'll never look back. The details of the plan are in Jeff's book (and my chapter on fitness), but here are the basics:

• Get the green light from your doctor.
• Invest in a good pair of running shoes (from a reputable running store).
• Visit a podiatrist to make sure you have no issues with your feet.
• Schedule three runs for the week, but not consecutive days.
• Walk slowly for five to 10 minutes to warm up.
• Build up slowly, starting with alternating 30 seconds to 60 seconds of running with two to three minutes of walking.
• Run/walk for 45 minutes or more two of the three days, and 60 minutes or more on the third day.
• Walk slowly for 10 minutes to cool down.
• On the non-running days, walk for 30 or more minutes, or engage in some other physical activity that you enjoy, so you are moving your body every day. (I highly recommend buying an inexpensive pedometer to make sure you walk 10,000 steps every day.)

A few months into Jeff's program, I was hooked: happily running three days a week (with our rescued dog, Gunther, at my side), and increasing my distance each month. But, the big question still loomed in front of me: Could I run in -- and complete -- the New York City Marathon?

Jeff was sure I could, but I had my doubts. After all, 26.2 miles was very different from my normal three to five miles. But, I had already told the world, and my daughters, that I would do it, so the training began. Thankfully, this plan lets you train, and still have a life. Here are is what I did, for six months, leading up to the big event:

• Run/walk for 45 minutes or more, as outlined above, for two of your three weekly runs.
• Do one long run every week, starting with three miles.
• For each long run, once a week, add one mile.
• You will end up running/walking 26 miles (a full marathon) a few weeks prior to the actual event.

Jeff points out that everyone is different, with different running/walking comfort zones. If you can work your way up to running two to three minutes and walking for one minute, that's great, but it isn't essential. Jeff now runs marathons with a 30-second run and 30-second walk the entire way and has actually improved his time. You do want to push yourself, but not to the point where you're huffing and puffing and getting injured. Take it slow, enjoy yourself, and remember that you want to increase your distance, not your speed. That's what will help you burn calories, and give you the maximum cardiovascular benefits.

How did this experience change my life? As I crossed the finish line and felt someone place a medal around my neck, I understood, for the first time, that age is just a number. At 50, I ran a marathon, something I never, ever thought I could do. I lost all the 15 post-menopausal pounds (and have kept them off); run three times a week (using the Galloway method); incorporated a strength-training program into my daily life (details are in my book); decided to change careers and become a full-time writer (my first book is "The Best of Everything After 50"); and made my daughters very proud of their mom.

If you're on Facebook, please "friend" me, and let's talk on Twitter (@BGrufferman). What event changed your life for the better? Post your stories here.

 

 

 

Follow Barbara Hannah Grufferman on Twitter: www.twitter.com/BGrufferman

Comments

[sonoffestus]

05:58 PM on 11/14/2010

I know I will get a lot of flack for this, but running destroys your body, especially over the long run, no pun intended. Walking and swimming are far better conditioning and weight loss exercises and are far less damaging.

I never, ever run, I walk my butt off. I also work out with light weights (up to 45Lbs), multiple reps and I am constantly moving during my 45 min. workouts that I do 4 days a week. We eat good food staying away from processed varieties. Overall, we live moderately. Now at 57, 6'3" and 195lbs, I am in much better shape both physically and mentally than when I was 27. I start swimmming once the weather gets bad.

Unless you enjoy punishing your body there are far better ways to drop the pounds and get fit.

For those who are new to walking.........Walk hard for 50 mins., rest ten, walk hard 50 , rest 10 etc.
You will be amazed how fast you will melt and how clear your head is afterwards. It is similiar to the Galoway running methods.

We're having way more fun in our fifties than we did in our 20ies. But hey, who am I? Do whatever rocks your boat, just keep moving, smiling and laughing.

[Bill Abendroth]

07:50 PM on 11/10/2010

I ran my first marathon at age 40, and have now run 17, walked three, and completed two ultramarathons. The so-called 'purists' who look down on "Gallowalking" are just ignorant. Run/walk is how every ultramarathoner runs. Once I started the Galloway method, my training runs became easier and my marathon PR dropped 34 minutes. Here's what matters most: 1) pay attention to your breathing; 2) drink regularly. During a marathon, I "run" 9.5 minutes, then walk 30 seconds. While walking, I drink--and make sure my breathing stays calm; 3) tape up your feet. If during a race, you feel a hot spot, DON'T WAIT! Pull out your blister pad IMMEDIATELY, and don't let the owie get any worse. For west coast people, San Francisco's Marathon is one of the most fun I've run. Really cool scenery. The LA Marathon (for some reason) has the most fun people...San Diego Rock & Roll, the best music.

[Barbara Hannah Grufferma]

08:39 PM on 11/10/2010

Dear Bill,
Thank you so much for your very helpful comments. I couldn't agree more, especially about the "purists" who may look down on the Galloway method. Breathing is key (no huffing and puffing and Jeff says!), and yes, staying hydrated. I plan to do the NYC Marathon in 2011 (second time) to celebrate my 55th Birthday, and will remember your advice!
Thanks for commenting,
Barbara

[Liz Alfano Yeh]

12:20 PM on 11/10/2010

Thanks for this article Barbara! I love to run and am working on losing weight so I can run better (and live better). I have always been a proponent of the Galloway method and I think it's great that you're bringing it to people who may not be familiar with it. I've used his methods to train for a half-marathon and it's such a great feeling to be able to say that I've done that. My long term goal is to run a marathon (or at least be in shape to run one) when I'm 50 in a few years. I am trying not to get too attached to the idea that I *have* to run a marathon since I've been prone to injury in the past while training for half-marathons, but I do agree that having a race to look forward to increases motivation to train and keep to a schedule--especially if the race is in a fun locale :-) Thanks again for being a great role model, Barbara.

[Barbara Hannah Grufferma]

08:40 PM on 11/10/2010

YAY!! Liz!! If you want to run a marathon . . .YOU CAN DO IT!!
Thanks for commenting,
all the best,
Barbara

[The Bill Jones]

11:00 AM on 11/09/2010

Age is just a number. That is my mantra. I try to do as much as I possibly can for me (53) and the rest of my exercise group. The majority are late 40s and early 50's. http://jonesercise.wordpress.com/

[metropixie]

03:44 AM on 11/09/2010

Running is possible, but prolonged running is not natural, considering that the human body didn't evolve by running, other than to catch prey, or occasionally running away from a predator. We are designed for long walks and to carry weight. If our lungs were made for repetitive running they'd be bigger. I firmly believe that especially past 50 physical movement should be natural, based on ability to squat, walk, run very short distances very fast, and to carry heavy loads. Dancing is more creative and involves many muscle groups. Body weight exercises are natural too, and include squats, push ups, pull ups, motions on which we have relied for thousands of centuries. Those activities, combined with natural foods, such as organic meats, fowl, fish, eggs, vegetables, fruits, nuts, and seeds, and avoiding all modern foods, especially grains and sugars, is all the body needs for health well into your nineties. Running, and any other cardio activity promotes hunger in order to replenish energy loss. The reason people in gyms don't lose weight is because they crave carbs in the form of breads, pasta, rice, and dairy. Avoid anything in bottles, cans, and packages, and shop at your local farmers market. That's my advice to myself.

[Barbara Hannah Grufferma]

06:21 AM on 11/09/2010

I agree! This is why the Galloway program is so highly effective, You never "huff and puff" and there are short spurts of quick movement, coupled with walking. Even if you never run a marathon, or any kind of organized "race" . . . incorporating this into your regular exercise program--along with push-ups, sit-ups, squats (which is what I do every day)--is highly effective at burning calories, toning the body and doing all of that without injury. Another great thing? It's free!!!!
Thanks for reading and commenting,
All the best,
Barbara

[metropixie]

02:16 PM on 11/09/2010

I'll look into that Galloway program. Thank you in return.

[heartcurrents]

02:20 PM on 11/08/2010

There is a reason that Pheidippides, the Greek courier announcing the victory at the battle of Marathon, dropped dead shortly after bringing the message.

There is no doubt that training to run a marathon has all the benefits that any good exercise program does; it is the actual running of it that causes an "inflammatory storm", in the words of Arthur Siege, M.D.

After 50, in addition to staying healthy through moderate exercise, it might be a good time to attempt heroic internal tasks rather than continue the American obsession with external achievement until one drops dead.

[Bill Abendroth]

07:59 PM on 11/10/2010

Pheidippides--if he did do that run--ran considerably longer than 26.2 miles. While a surprising number of people "drop dead" while running a marathon, those people are grossly irresponsible. If you have the right shoes, replace the shoes when the midsoles breakdown, take supplements (Glucosamine & Chondroitin, Calcium, C, and a B complex multivitamin), and are careful not to overdo it, you will avoid both injury & dropping dead.

[heartcurrents]

01:29 PM on 11/13/2010

Bill - Wasn't aware that the original run was more than 26.2, thanks.

My impression from the research -- and I was a marathon runner until I read it -- is that there is no way to stop the inflammatory storm that comes with running a marathon.
(http://www.msnbc.msn.com/id/27460551/ is a start)

Since inflammation appears to be at the heart of many diseases, this marathon inflammation doesn't seem like a good idea.

I would guess that overall it would be better for the body to run a marathon than not to be involved in a moderate exercise program, but why not just run the moderate road and race?

[hubbardlake]

06:04 PM on 11/12/2010

I didn't read the entire article, but the title alone turned me off. I'll be 50 early next year and I don't have time invest in running without a purpose. I have 4 children, gave birth to the first at age 37 and the last one at 44. I'm running a psychological marathon every day with these 4. I seem to remember that psychologists compared the obsession of male (and I assume female, too) runners to that of people with anorexia. I used to run 3 miles every other day before I got married and had children. That was sufficient for me to stay healthy and happy. Everyone is different, but it seems that the time spent preparing for a marathon is pretty self-centered, whether you leave your ego at the door or not.

[heartcurrents]

01:37 PM on 11/13/2010

Yes, and I've know too many marathoners who neglected their family -- of course, we are in a country where the pursuit of (self) happiness is seen as a constitutional necessity.

[Mary EllardIvey]

11:04 PM on 11/14/2010

I would argue that that modeling prioritizing exercise and pursuing a goal is a gift I give my children who benefit from the endorphin hit and stress rellief I gain.

[Debby Carroll]

01:31 PM on 11/08/2010

I started running in my 20s when a quarter mile was more than I could run at one time. Eventually, I graduated to five miles but I started to have pain in my knee that shot up my leg and the doc told me to stop running. He said I was 100% guaranteed to need knee replacement if I kept going. So, I stopped but after doing some online research I discovered that I simply had illiotibial band syndrome and with the right set of stretches, I'd be fine. So, at 52, I started running again and now (at 58) do 4-5 miles three days each week. But, I've been hesitant to increase because I was afraid of injury. Reading this post just gave me the inspiration to get the book and start the walk-run process. Can't wait. Want to run 'til I'm 80! Now, maybe I can.Thanks!

[Barbara Hannah Grufferma]

01:40 PM on 11/08/2010

Yay! Debby!!! I also run (with walk breaks, as described in my article) 3 times a week. And, as outlined, you keep two of your days at that level, but then one day a week you increase by 1 mile, starting six months before the event. YOU CAN DO IT!!!!!
Thanks for reading and commenting!
Barbara

[Bill Abendroth]

08:03 PM on 11/10/2010

IBS is not something to horse around with. What you need to do is talk to a sports med doctor, or a good chiropractor. I train as part of a large group of marathoners (USA Fit), and many folks get over IBS, with careful training. Be sure you're also using the right shoes (based on your foot arch), and that those shoes aren't "worn out." The shoe may LOOK great, but the midsoles will only last about 500 miles....

[Irow2]

01:17 PM on 11/08/2010

I have to agree that running a marathon at this age can be a life changing event..but as a long time Personal Trainer..and I have trained runners at all levels...I have to say that this type of activity takes a very carefully honed training program.The walk/run method is top notch and effective.There needs to be a good diet, exercise routine and overall health plan.Set goals and make them realistic.I have seen novice runners get so psyched that they either dropped out or took long term rehab post marathon.Yes,,there are some who never experience injuries and these runner/walkers have set their goals and trained with utmost care.As we age we all experience our bodies at at different level of readiness.The mind says yes..but the joints may say no..My final comment is to run/walk..make it an everyday occurrence and seek a partner or group to make sure that these walk/runs are successful and constant. the age 50 rocks and 60 rocks even harder!!!!!!!!!!!

[KLMwrites]

12:42 PM on 11/08/2010

I'm not an avid runner, but am a goal setter. I ran NYC when I turned 40 and pledged to do when I turn 50 (4 more years!), 60, 70 and so on... I was so inspired by those much older and faster than I, and pledged to try and do the same! http://www.returntoworkmom.com/

[Barbara Hannah Grufferma]

12:53 PM on 11/08/2010

YAY!!!!! I love this plan. I'm going to run my second NYC marathon next year, to celebrate my 55th!!!
Thanks for reading and sharing.
All the best,
Barbara

[TheEthicalNag]

12:42 PM on 11/08/2010

My old running group (our motto: "No course too short, no pace too slow!") used the Galloway method of marathon training for years without even knowing we were doing so.

Every 10-15 minutes during our regular runs together, for example, one of us would cry out "Shoelace!" or "Side cramps!" and the rest of us would slow to a halt or a very slow walk while the complainer re-tied the loose laces or tried to work out the cramp. After a couple minutes, we'd be all ready to set off again on our run.

It was only much later, when we watched a Jeff Galloway interview together, that we realized that what we'd been unknowingly implementing his "run with walk breaks" techniques.

We also talked nonstop throughout every road race and training run. When my ex (an elite miler and a marathoner) advised us that we could take a full minute off our mile times if we would only stop talking, we all looked at him in shock before bursting into gales of laughter. "What would be the POINT of that?" we howled. "So we can all throw up a the finish line like you do?"

There's a reason that Jeff Galloway's methods are used worldwide. They really work!

Congratulation, Barbara!

regards,
Carolyn Thomas

[Barbara Hannah Grufferma]

12:52 PM on 11/08/2010

I LOVED THIS COMMENT!!!! You and your friends should never change a thing! How fun! I, too, trained and ran my first (and so far, only) NYC marathon with a dear friend, and we had fun every step of the way. I'm going to do it again next year, to celebrate my 55th!!
Thanks so much for reading and posting, Carolyn!!! Stay in touch! I love your attitude.

[Bill Abendroth]

08:16 PM on 11/10/2010

Carolyn's gang reminds me of my marathon friend who brags how he passes rocks and trees like they're standing still......

Carolyn's ex is also completely wrong, in terms of running strategy. The "huff & puff" rule means if your breathing is excellerated (ie "panting"), your body is pumping uric acid in your blood faster than your blood gets rid of it. Especially in a long race, the biggest danger is starting out too fast. "Hitting the wall" means you've got a build up of uric acid in your blood (don't ask how I learned this). There are three ways to make sure you're not going too fast (and building up uric acid): 1) get a heart rate monitor, and learn how to use it; 2) pay close attention to your breathing; or 3) make sure you are able to carry on a conversation while you are running. If you can't talk w/o losing your breath, then you're going too fast.

[caad4]

11:20 AM on 11/08/2010

I was plagued by running injuries even when using Galloway's method (which is AWESOME and sane). The longest distance I was able to trot comfortably was 3 or so miles. As soon as I transitioned to minimalist shoes (Vibram Five Fingers) I had zero injuries or nagging issues. Now I regularly run 6-8 miles and am working towards a 50k. Yay!

[Barbara Hannah Grufferma]

12:45 PM on 11/08/2010

Dear caad4,
YAY!!! is right! Great for you! I read the book -- Born to Run -- and I'm very intrigued by the minimalist shoe approach. I'm planning to run my second NYC marathon next year to celebrate my 55th birthday, and may try the five finger shoes during the next few months to see how they work for me (although I never had any injuries or pain while training, or running, in the marathon a few years ago using the Galloway method.)
Thanks so much for reading, and commenting.
Best,
Barbara

[LynneSpreen]

09:02 AM on 11/08/2010

I can't walk twice around the inside of a shopping mall without getting all crippled for a couple of days, but I can golf, using a cart, and it changed my life! I wrote about it here: http://anyshinything.com/2010/11/07/learning-to-golf-at-age-42-changed-my-life/

[cre8ive]

08:16 PM on 11/07/2010

Lots of talk and stories about marathons today. I'm going to be 50 next year and I've been thinking about giving that to myself as a part of my year-long celebration. Six months preparing to prepare sounds doable to this non-runner. Thanks for making 50 something to look forward to. I thought I was the only one.

[Barbara Hannah Grufferma]

05:45 AM on 11/08/2010

Dear cre8ive,
That is great! I'm planing on running the NYC Marathon again (2nd time) next year in celebration of my 55th birthday! If you follow the Galloway program, you will DO IT!!!
Here's another idea for you: go to my archived articles here on HuffPost, and look for "50 Things to Do to Celebrate Your 50th". I think you'll enjoy it!
Thanks for reading and commenting,
Best,
Barbara

[JMK62]

06:21 PM on 11/07/2010

I ran the Portland Marathon in 2001 at the age of 39. Why? Because I wanted to be able to say "I ran a marathon once" and cross it off my 'life list'. I trained with a group called Portland Fit. They have branches all over the country and, depending on how fast you run, they use the Jeff Galloway approach. I was never a runner before I trained, nor do I run now, but I know for a fact that if I can do it --anyone can do it. It's all mental.

[zagyzebra]

05:16 PM on 11/07/2010

I've never had a desire to run a marathon, but I'm a regular runner in my mid-50s. I agree with alternating running and walking, but the thought of being in a regimen of 30 or 60 seconds alternating with a couple of minutes holds no appeal.

What DOES work is alternating your favorite tunes on an ipod. One tune run, to the beat of course, the next tune walk to the beat. If it's slow, walk slow; fast, run fast.

Tips: run up and down trails (I learned that running down trails was no problem for the knees as long as I stay on my toes and don't land on my heels). Plus be sure to warm up for a minimum of 10 minutes before running. Alternate running days with walking days and carry soft weights to do a variety of arm exercises on walking days. Make sure to stay flexible with yoga plus do weight and core training, deep knee bends and bounce on a trampoline, if you're lucky enough to own one.

This training keeps me in tiptop shape, provides a sound night's rest and gives me plenty of strength and energy. 25-year-olds should be so lucky to have the figure I've got at 55 going on 56. Skinny jeans? No problem.

I

[Barbara Hannah Grufferma]

05:32 PM on 11/07/2010

Dear Zagyzebra,
Brava to you for being a regular runner! And, yes, I agree that the music is key. I listen to Tom Petty and the Heartbreakers 98% of the time, but then add in some Sheryl Crow once in a while to shake things up!
These scheduled walk breaks are essential to this program, especially for those who have never run in their lives. Taking them only when you feel you need them, means you're taking them too late. The best strength-training includes the basics like push-ups and sit-ups. Together, these two programs will keep us strong, lean, fit and as healthy as possible, over 50.
Thanks so much for reading and commenting.
All the best,
Barbara