64 Years Old Want to Increase My Running Speed

I am a 64 years old male and never really ran in my younger days. Recently I have picked up running and speedwalking.

I participated in a half marathon last month and I could complete it in 2:16:56. This is without coaching or having much practice.

Also about 3-4 months ago I participated in a 10k race walking and could complete it in 1:12:32.

Now I want to increase my speed in both speed walking and marathon. Please give me some advice.

Johny

– Johny

Answer by Dominique: Hi Johny,
Thanks for your question — and here's to picking up running at 64. I hope you enjoy pounding the pavement for many years to come.

I'll break my response down as follows:

1. Set Up a Structured Exercise Programme
2. Add Strength Training
3. Some Speed Walking Advice

So, let's go into each in a little more detail....

Set Up a Structured Exercise Programme

You mention you haven't done much structured training — yet you covered a half marathon in 2:16:56. That is a solid effort. You clearly have something to build on.

The single most important step you can take right now is to set up a structured running and exercise programme. I don't know you and know nothing about your physical wellness, so my first recommendation is to get checked over by a medical professional before ramping things up. Do that first. Then come back to this.

With that said, a sensible starting point is three or four running sessions per week, with your early focus on building your mileage progressively — not on pace. The speed comes later. The base comes first.

Given your interest in speed walking, a run/walk approach could work well for you — alternating running and walking within a single session is a proven way to build endurance without overstressing the body. Listen to your body as you go, and take an extra rest day whenever you feel you need one.

Check out the following pages on how to build up your mileage sensibly:

Building Your Base

Increasing Mileage Safely

Beginner Running Programmes — to have a look at run/walk programmes

Add Strength Training

As we get older, we lose muscle mass and strength. This process starts in our forties — and it accelerates after seventy. You can't stop it entirely, but you can do a great deal to slow it down or reverse it through strength training and good nutrition.

Have you ever lifted weights before? If so, getting back to it would be my first recommendation. If not, bodyweight exercises are a perfectly good starting point — focus on a programme that emphasises leg and trunk strength, as these are what drive your running and walking forward.

A website like Fitness Blender is a useful resource when you are starting out. Alternatively, find a gym nearby. And if you do, I'd strongly recommend working with a Personal Trainer — at least initially.

I work with a PT myself. My PT shows me how to use the machines safely, corrects my technique, and pushes me to improve. I train with the PT once a week and do one or two sessions alone. Using specialists in areas where you are not yet a specialist yourself is always a sensible approach.

Also check out my page on strength training for runners.

Some Speed Walking Advice

I'm a running coach, not a speed walker — so my advice here has its limits. If you are serious about improving your speed walking, I'd recommend finding someone who specialises in it and booking even one or two sessions with them. Nothing beats having somebody watch you walk and give you real-time cues on form and technique. Videos online help, but they can't watch you.

Beyond technique, the advice above applies equally to your speed walking — build your mileage progressively, add strength training, and listen to your body. All of it will make you a stronger, fitter athlete across the board — in running, in speed walking, and in everyday life.

I hope this gives you a clear path forward, Johny. Drop me a line when you've set some new Personal Bests — I'd love to hear about them.

All the best,
Dominique

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