How Often Should Runners Over 50 Run? Start With Intensity, Then Duration, Then Frequency
In episode 49 of the Forever Runner Podcast, host Herb Reeves says most runners over 50 get injured because they start by asking how often to run, when frequency should be the third decision after intensity and duration. He shares Arthur Lydiard’s 1950s aerobic training approach—running a lot but slow—which helped produce Olympic medalists and influenced modern training. Reeves argues older runners fail by running too hard, so most runs should feel easy with controlled heart rate and conversational effort to rebuild the aerobic system. For duration, he recommends focusing on time, with 30–45 minutes per run as a sweet spot, keeping long runs under two hours unless training for longer events. Frequency then depends on goals: 2–3 runs weekly for maintenance, 4–5 to build fitness, and daily only if truly easy, with 1–2 rest days scheduled.
00:00 Wrong Question Trap
00:39 Lydiard Training Story
01:59 Intensity Comes First
03:00 Dial In Duration
03:56 Choose Weekly Frequency
04:40 Put It Together
04:59 Recover to Run Forever
05:31 Book and Sign Off
P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/
Runners over 50: Pain free running without injury with slow running!
