S3E11: The Older Runner’s Guide to Strength, Speed, and Recovery

Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.

In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.

CHAPTERS:

00:00 Welcome and Big Picture

00:57 Aging Realities Without Limits

04:13 Life Bandwidth and Responsibilities

06:48 Training Around Real Schedules

09:56 Hormones and Aging Basics

11:29 Testosterone Decline Explained

16:09 Strength, Speed and Rest

20:32 Supplements and TRT Rules

25:10 Estrogen, Perimenopause and Performance

29:54 Run, Lift and Recover Through Transition

33:58 Strength Training for Bones

35:25 Speed Work for Mitochondria

37:04 Reduce Training Density

37:45 Protein and Carbs Strategy

40:24 Bone Nutrients, Vitamin D and Calcium

43:35 HRT and Anti-Doping Rules

45:20 Desiccation and Hydration

50:47 Warmups, Recovery and PT

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