Aug 02

Ageing Runner Reads #04 – How to keep running in your 60s – and why it’s never to late to start  

Welcome to the latest Ageing Runner Reading recommendation You can see a list of all my reading recommendations here and sign up for the Ageing Runner newsletter here to keep unto date with the latest research on running as we get older. – Chris

An article in the Sunday Times from Richard Askwith. I read Richard’s ‘Feet in the Clouds’ a few years ago which tracked his exploration of fell running in my part of the world. It meant that I recognised legend Kenny Stuart when I bumped into him on the side of Ingleborough a few years ago.

A few years on, he has written a book called: The Race Against Time – Adventure in late-life running in which he describes going from a ‘knackered’ 59 year old runner to a 62 year old runner full of vim and vigour. I was drawn in by his description of running being intimately connected to his sense of self. Me too. I am not sure how but it struck a chord.

Askwith describes that although 1.25 millions runners in the UK are over the age of 40, four out of five will have given up by the age of 65. He didn’t want that to be him. Me neither.

That leaves about 240,000 runners over the age of 65 with 35,000 being over the age of 75. He really wanted to know how they are managing to do that and his book is his exploration amongst the world of older runners. He finds that there is no one secret but consistently amongst older runners, their habit brightens their lives.

Interestingly, he finds that training intensely was a common theme. I am glad about that. It isn’t about taking it easy but it is about respected the time it takes to recover after hard sessions. He recommends resistance training, being aware of diet and exercises for both flexibility and balance as we run and get older.

He found that older runners were tough. they keep going. That resonated with me. I am not the best at anything but I do keep going when most people stop. Older runners don’t ignore their mortality and that gives them the freedom to seize every day, stop living cocooned within the blanket of sensibleness which is a feature of modern living [My thoughts].

For an ageing runner, Richard Askwith’s book looks like essential reading.

References

Askwith, R. (2023). How to keep running in your 60s — and why it’s never too late to start. www.thetimes.co.uk. [online] 30 Jul. Available at: https://www.thetimes.co.uk/article/how-to-start-running-50s-old-midlife-health-fitness-tips-2023-p83f6rhzd?gclid=Cj0KCQjw_O2lBhCFARIsAB0E8B87j1LAO9D3k-uNO74E9xL4Gc0mlTCaIydM8Ie6T44vks4joeR9unsaAiSWEALw_wcB [Accessed 30 Jul. 2023].

 

Aug 02

Ageing Runner Diary 2nd August 2023

These diary entries are part of the CARP project. They capture my accounts of things that seem noteworthy as they come up. They are part of a data collection process which will revised at a later date to pick up on recurring themes. They are not a narrative and completely scattergun. They are part of the learning process.

Wed 26th July 2023 – Awake at 4am again with head full of ideas. I think Ageing Runner is making me look my own mortality in the face. That is very freeing. Live each day. I found myself thinking about getting an Ageing Runner ID band made for when I run. Feels important. I think that it about being part of a community and being part of something when I slip it on. I feel the same thing about wearing a lanyard at work. Belonging.

Also spent time thinking about Steven Fuller’s work on post truth. It is hard to know who to believe when I read about running and ageing. Who is setting the rules of the game for the running community. Feels like there are a lot of people willing to step into the knowledge gap and tell us how to see the world. Things that are a given need to be challenged.

Plantar fasciitis is much less this morning. Interval session round the Entwistle reservoir this morning. Once round to warm up and then 3 x 2 mile efforts. Really enjoyed it. I felt that I was on top of the pace and was able to maintain for throughout. A blast again and despite the effort, my mind was free.

One thing I have noticed is my lack of confidence on rocky trails. I fell a year ago and haven’t mentally recovered. I feel vulnerable. The faster I go, the less I think about it. I raced this rocky trail a few weeks ago and it didn’t cross my mind. My right calf felt absolutely fine. At the end of the run, I ended up chatting with a runner who was walking her dog. Good to chat. Thinking about last night’s trail run. Really enjoyed it. I felt an internal pressure to go with the group that going over the tops. I just didn’t fancy it. I wonder where that pressure comes from. I need to run my own life and not someone else’s. I run flat roads!

Friday 28th July 2023

Two days off running and caught up with some reading. Shappi Khorsandi’s book on ADHD. Fascinating. I probably need to blog about each chapter to help me understand myself a bit better. I think that I need to read, read, read. Both the academic world and the views of runners and then process and relate it to my own situation. That is how I learn. Through writing. Signed up as a volunteer at Parkrun. Funnel manager!

Saturday 29th July 23

I was glad for the 2 days rest from running. Feel good this morning and went out with Mac for 5.5 miles. Felt very easy.

I enjoyed volunteering at Parkrun. I liked seeing a father and his adult son crossing the line together. Every runner had their own story. Parkrun gives such a lot to so many people.

I think I have a burning impatience in the pit of my stomach that is making me difficult. It is there all the time. Maybe burning the candle at both ends is not such a good thing. Many benefits but downsides too. How do I strike a balance that is right for me. Keeps the flame burning but is sustainable and healthy.

Good to go and sing with Rock Choir this afternoon. I felt melancholy before singing but lifted afterwards. Nice to meet a few new people. I am struck by the need to not put all my eggs into the running basket. Injury can end up in loneliness. I have experienced that and don’t want to go there again.

Sunday 30th July 2023

Up early to choose my 5 reads of the week. I started with a long list of 16 articles and whittled down to 5. It was mostly those who dig deep and have a bit of substance behind them. Those I couldn’t bring myself to close the tab on. Really enjoyed the process and writing up what I had learnt from each. So many charlatans out there. I want to present ageing runners with the info and let them make up their own minds and find their own way.

I ran a 16 miler in Altra Torins this morning. They worked well over the distance. I felt pressure to run this morning. I think I am better getting the long run out of the way on Saturday if I can. I felt good and strong and can tick, tick, tick at a decent pace. I notice that going uphill. My cadence over the 16 miles was 182. Feels important to note [When I read someone advising against something I have found beneficial, I bridle against it]. After the run, I drank a pint of water every half hour. Important to rehydrate without heading to junk food.

I ran this morning on the roads. I am feeling a pressure to run on the hills but I enjoy road running.

Read somewhere today that one secret of ageing well is alcohol but in moderation. I like a pint but not much more than that. I have no interest in binge drinking. My head spins more than it used to. Also read today about running having a mitigating effect on cortisol which rises as we age.

I picked up an email about leadership theory today. It sparked my interest and made me consider how this project is as much about creating a community as anything. I wonder why. If I am going to do that I need to understand about leadership and culture. There is a link to my prior work in that this blog is about learning through reading and writing and then using Gadamer and hermeneutics to help me learn. I am getting a lot of pleasure from finding people doing the same thing that I am. A tribe.

I have speculated on why I have not followed through with open water swimming. I enjoyed it but I think it may be to do with kit. It is such a faff. I have never been a person with hobbies which require kit. Running is so immediate.

I keep getting the urge to lift weights – I think that strength training is going to be important. Need to cut through the self-promoters and research it properly.

I have had a few laughs with people as I am running past them. An elderly chap shouted, ‘You’re going too fast for me.’ I turned round and replied. ‘I’m going too fast for me!’. We both laughed and it was nice to make a connection in the street with someone I don’t know.

Monday 31st July 23

I weighed in at 10 stone exactly this morning. My weight has levelled out. Not sure on my feelings about that.

Left ankle and arch sore after 16 miler. I have a growing respect for rest days – I am messing round with schedule too much and feel a sense of trepidation about the plan. Left knee cracking when driving and going upstairs. Never done that before. I think the heavy mileage is taking its toll. Can’t continue.

I was up at 5am again writing after going to bed at gone 11pm. I know that can’t continue and me be OK. I am burning the candle at both ends which feels good but I also know I need to add some discipline and get the sleep I need. Personal dilemma.

I made a list this morning. It helps wrangle my brain. I divert from it but it helps get things out of my head and I can come back to it when I need to.

My Garmin says that my VO2 max is 43 ml/kg/min- I have no idea what that means – It says it is in the top 25% for someone my age. My cadence averaging 183. That feels important.

I have found a purpose on twitter. I want to prize those runners (older but not just older) who have done something and few have commented. Gives my scrolling a purpose and builds connection.

I got emotional listening to podcast with Rosie Swale Pope. I read her book a few years ago about her little run around the world. I found myself saying that I am going to make the next 30 yrs. my best ever. Make it about people and connection. I have set off down the path, vaulted the gate (opened it and walked through more like) and set off running around the world (25,000 miles in 25 years). It is going to be an adventure. Don’t know who I am going to meet but there are going to a few runs, a few brews and pints along the way. I hope I can run alongside people (in real life and virtually) for a chat. That is what I enjoy about club running.

I found myself drawn in by the English Masters qualification times stuff after reading about it on the on Chester marathon page. Interesting thing to aim for.

Ran Monday Milers session tonight for the first time. Pouring down. 4 miles at just under 8 min mile pace. Felt good towards end. Stopped at 6 miles for the day and walked home. Recovery, recovery, recovery. Bumped into Martin (70 yrs. old) walking in rain after evening meal as part of his routine. He is disciplined and works at it. Feels important enough to note

Tuesday 1st August 2023

I was up early again and ready to write. Woke up thinking about Ageing Runner. It is a website about learning as much as anything. It is about the nature of the world and how we make sense of it. It is Reading, writing, running. – Learning through the process and then helping people do all three. I think that my niche is helping people journal with purpose and make running work for them. Help them find the things that make them fulfilled and happy. Timelines of joy.

It feels good to have some structure, especially during the holidays. A reading and writing plan, a training plan and running club sessions add some structure to the week.

Having paper in my pocket and by my side helps me dump ideas and reduces (doesn’t stop) me going down rabbit holes and losing hours. It gets the ideas out and parks them. I am realising that I don’t need to follow up on them all and act on impulse. I just need them out of my head and to stop worrying that I will lose them.

The top of my left ankle is sore this morning. I have the sense that I am pushing it to the limit. Causing me some anxiety. I need to barefoot.

Shappi Khorsandi’s book talks about decluttering not being about having a tidy room but about be more able to live in the moment rather than being weighed down by the past. I think I need to devote some time to that rather than just being hostage to my ongoing need to press on. It feels like a compulsion. I need to tidy my life a little…or a lot. And then make time to keep on top of that. It is a discipline.

I saw someone’s bio on twitter saying that ‘Being kind is a lifestyle choice’. I agree. I am getting a lot from commenting on tweets from people who have done something which they are personally proud of. It takes something to put yourself out there. I can see the pride in their faces. Reminds me of Parkrun (just volunteered again). Runners need prizing. I met a runner this morning who said ‘You’re so fast’. I should have stopped and said ‘You are awesome’ for just being out there.

2 mile warmup with Mac, 8 miles tempo (4xJumbles loop) and wonderfully slow barefoot mile to finish). I think that there is something about tempo running that hits a sweet spot. I have no issue with any niggles whilst running. Left me feeling relaxed and that I was capable. Enjoyed sitting on top of the pace and my confidence on the trails increased through each lap.

 

Aug 01

Ageing Runner Reads #03 – Median 5k times of age group winners

Welcome to the latest Ageing Runner Reading recommendation You can see a list of all my reading recommendations here and sign up for the Ageing Runner newsletter here to keep unto date with the latest research on running as we get older. – Chris

Another website that I am glad that I found. Fantastic that retired PhD and industrial statistician David Dyer has turned his many decades of experience to the thing he loves. Running. These median 5k times are based on data from 1283 races in the US. Finish at the median time for your age group and you have a 50% of coming first. As you would expect the larger the race, the quicker the time. I am 53 years old with a recent 5k of 19 mins 51 seconds. That would give me a 50% chance of coming first in my age group in medium sized races. Well with a look.

References

Data Analytics for Foot Races. (2016). Age_Group_Winners. [online] Available at: https://www.bigdatarunning.com/age-group-winners/.

 

Aug 01

Ageing Runner Reads #02 – Can Running Reduce My Risk of Dementia?

Welcome to the latest Ageing Runner Reading recommendation You can see a list of all my reading recommendations here and sign up for the Ageing Runner newsletter here to keep unto date with the latest research on running as we get older. – Chris

Like Happy Aging Runner, I have dementia in my family and want to avoid it. I too want to run for as long as I am able. I learnt a lot from this post about survival probabilities and death rates (not as gloomy as it sounds) and how to estimate the likelihood of developing dementia for different people.

I found the section on mild cognitive impairment fascinating. I too have noticed that my word naming/finding is not what it was. I try and remember the name of footballers and cannot locate them then later on, they suddenly come back to me. I know that dementia is a disease of mid life and that the symptoms are more noticeable in late life. It makes you think. I also learned about the drop off in fluid intelligence through our 60s and beyond.

The post is scrupulously referenced. I found it interesting that a Mediterranean diet was discussed. It was almost in passing and my interest is piqued. I need to go back and look at the references.

What was very useful was a description of the common methodology used in most studies looking at physical activity and dementia along with a review of a number of studies that were thought to be most of use. Again, I need to come back and look again. Happy Aging Runner calls for the Stanford Runner’s Study (started by James Fries) to be followed up and for a study looking exclusively at the relationship between endurance running and brain health. Count me in.

This is a post that I will come back to a few times. I started Ageing Runner looking for my tribe. I feel less alone. Read it, bookmark it, and share it

References

WordPress.com. (n.d.). WordPress.com. [online] Available at: https://wordpress.com/read/feeds/114966765/posts/4630990135 [Accessed 30 Jul. 2023].

 

Jul 29

Ageing Runner – Learning is a messy process

The process of knowing and understanding more is such a messy process. At least it is for me. I have just heard from Happy Aging Runner. They describe their blog audience as themselves. They learn by writing. My doctoral supervisor said the same about me. Writing means that I have to crystallise the swirling mass of thoughts into a structure that other people may understand. I often don’t know that I am going to say until I hear myself say it. I mostly have no idea what I am going to write until I have written it.

Being an ageing runner is a huge topic with many rabbit holes for a flighty mind to dive down. I need some structure, an engine that can drive things forward, stick to the task in hand and yet give me space to breathe and take the odd flight of fancy.

I think I need a Ageing Runner Charter. Some rules so that I can have a word with myself when things begin to drift. My initial thoughts are that Ageing Runner should be humble and congruent with a culture of unconditional positive regard for ageing runners who have no voice. It should have three pillars. The best of the academic world, the experiences of real runners and my personal reflections on both. It is not a place to offer advice. I am not a medic. It is a place to share information and listen to what the ageing runner community think of it.

Many bloggers forget the need to read more than they write. I don’t have that problem. My issue is that I find pretty much everything interesting and can lose myself for hours in new searches. Focus is my issue. Therefore in addition to my Ageing Runner Diary, regular posts on the things I am reading will form the backbone of the project. Narrowing it down to my five favourite pieces each week will add some discipline to the process. These will be a mix of both academic writing, reflections of real runners and maybe one or two other pieces that I can’t let go of.

If I am going to find out the experiences of real ageing runners and ask their opinion, I am going to need a community that I can call on for help. I am going to need a mailing list and a presence out there on social media. Maybe a facebook group or something similar where we can share our thoughts.

For now, I am going to commit to posting my Ageing Runner Diary weekly (Wednesday) and my 5 reads of the week (Sunday). I will also release an Ageing Runner Podcast on the 20th of each month. They will be the engine that drives the project.  As I said in my last post, Ageing Runner is not going to be a shining palace built on sand, it is more likely to be an ugly house built on rock. This backbone will provide the solid ground whilst giving me the space to go on flights of fancy and a structure that I can stick to when time is scarce and I need to go back to basics.

I will get to the charter, the Facebook group and the mailing list over the coming weeks.

No rush though. For now, follow me on twitter if you would like to keep in touch.

Until next time.

We run, we chat, we smile!

Chris

Jul 26

Ageing Running Diary 26th July 2023

This is my diary as an ageing runner over the last week or so. It aims to capture the things that I notice as I live alongside my hypothesis for a while. I am collecting data in the form of accounts without going into interpretation at this point. That may come later as part of analysis. It may appear scattergun and without order.

Thursday 20th July 23

Another barefoot mile this morning. I feel that I am running well at the moment and that I need to try and explain why I think that is. What is my hypothesis? First thoughts are that I have developed a running style that I can manage and have found shoes that don’t affect it too much.

I am feeling like a self-experimenter today. Someone who takes ideas and tests them out on themselves. I think there is a community of self-experimenters out there. I have an urge to try and find them. I am not interested those who are just trying to make money from running. More those trying to do what I am doing. Those are the connections I want to make.

I took part in the Horwich Murder Mile tonight. Small event with a trestle table and about 20 competitors. I warmed up for a mile or so. It was a killer and rough underfoot which I did not enjoy. Glad to be back on tarmac. I felt I paced myself well. I was overtaken by a couple of young junior girls. Couldn’t live with them. I raced a chap to the finish I stood looking around. It felt fantastic to be doing this little local event. I stood sharing handshakes and slaps on the back with people I did not know. I felt great.

There was a presentation but I did not go. I have stepped into the social scene but that felt a step too much. It is. This is a barrier to connection which is playing on my mind and I think that I need to overcome. I am aware that I have felt very alone at Parkrun and other races.

A post later on Facebook said that I was first vet. Not sure how that works because I know someone older than me who finished ahead of me.

In my training plan, the Murder Mile does not feature. I justified it to myself as playing out. Doing something just for the joy and not the common sense.

I have noticed that my left knee is clicking as I walk uphill sometimes. No pain but new.

Friday 21st July 23

Up early and ran with Mac for 1.5 miles and then barefoot for a mile before heading down to the Friday Feeling 6am group. I could feel the mile from last night in my legs.

A runner came to the group who does not usually. They were worried about holding everyone up and kept referring to it. [I think it is a barrier to people attending the group…and other groups]. I am just happy to run at the pace of the group whatever that might be but then I am not in a position where I am going to be slowing people down.

One of the group suggested we do the 6 Towers race which he thought may be right up my street. I don’t think it is. It didn’t seem appealing and I began to wonder why. I looked back to events I have enjoyed and they have mostly been road races. A vivid memory was meeting Darwen Dashers and having a good go at the Garstang 10k together. Happy times that I miss. [I may need to join another club as a second claim so that I can find a slightly different tribe to do that sort of thing with too].

I found myself thinking back to a coaching timeline I did as part of a course following my doctorate. I timeline with memories of my running over the years. Highlighting the emotion and vivid times. How can I find some of that emotion again? What was it that sticks in my mind and makes me feel good when I look back?

During my barefoot run this morning, I found myself wording about the experts in the field who go down the whole toe bending flexibility route and whether that is necessary or are they just stepping into the knowledge gap. The world is full of experts and it hard to know who to believe.

Saturday 22nd July 23

 My right ankle is a stiff this morning. Not sore tut stiff. I read something this week about older runners losing flexibility in their ankles. I think that is the case with me. I am always feeling like I need to manipulate and stretch my right ankle.

Torrential rain but 14 miles on plan. I put on winter gear and ran in rain over the moors. I had head down and realised I was grinding it out going uphill. Glad to be back though and have a hot soak (not something I do really). I lost myself completely in the run today. My mind was free and plotting and planning.

Slight niggle in my right calf for the last few miles. Not had that for a long time. I don’t miss the constant running with anxiety of injury that used to plague my running. Took my shoes off and ran the last mile barefoot

I read a post from meditations on getting older as a runner from Ann of @NLFellRunners. I tweeted The isolation that is part of injury. ‘An older runner feels invisible, slow, in pain’. Moving thoughts Ann. Thanks for sharing. – I think her post had an emotional effect on me. I am drawn in by the loneliness.

I also tweeted. One theory humans live beyond child bearing years is that groups benefit from the wisdom of older members and are more likely to survive. Ageing runners have plenty that is worth hearing. I am listening. [ think that came from a need to value and prize older runners who may be feeling as Ann was. It is unconditional positive regard. Maybe that needs to underpin the values of the CARP project]. I want ageing runners to be welcomed unconditionally, be valued and prized and allowed to be the people they are in their own right. We are individuals and not a homogenous group to be lumped together.

My body is very tired tonight. The miles and intensity this week have taken it out of me. For the first time, I am a bit worried about the mileage schedule of this marathon plan.

Sunday 23rd July 23

 I am battered this morning. Just had it pointed out that voice is croaky. I am glad it is a rest day.

I read an article today about the link between dementia and hearing loss. I ended up going to the source material and writing a post about it. I tweeted. My first step into becoming a successful ageing runner is to get a hearing test. Didn’t predict that when I began. Such a simple thing.

I also posted on twitter and on facebook about running with an ICE wrist band. Got a generous response from runners who do and with advice on where to get one. I am going to get one that I can just slip on and off. I wouldn’t mind something a bit snazzy. It feels linked to identity and wearing it somehow connects me to being a runner as much as the safety aspect.

Ordered myself some new trail shoes today. Wardrobe shoes that will sit up there until my current pair wear out. I was experiencing anxiety about not having a pair ready when I need them. A bit like getting close to running out of petrol. I sit and wait for them to appear at a good price and then get them for a later date.

Monday 24th July 23

4.5 miles today. 2.5 miles and then last 2 miles barefoot. My soles are singing …but singing happy songs. I enjoyed the barefooting.

I booked a hearing screening test at Boots. I can go in tomorrow. First step into being an ageing runner.

Listened to a podcast today with Tom Mulchinock on Running Tales. I was struck when he likened running to the use of anti-depressants. It keeps your head above water when you are drowning and allows you to work on your life in other ways. He has found purpose by fundraising for CALM. That seemed important. Giving in some way. The podcast describes some people relying on running too much. It seems it needs to just be a part of your life and not all of it.

I added Luke Merrett’s blog to my connection page. He seems very genuine about sharing his love of running. What struck me was his story and his preference for minimalist shoes.

The name CARP (Chris’s Ageing Runner Project) came to me at the traffic lights this morning. I was thinking about longitudinal studies that make their data freely available such as ALSPAC. That is a very aspirational goal but why not think big. It gives this whole thing a name and emerging identity. I ended up writing a long post about it. Introducing CARP (Chris’s Ageing Runner Project). I want Ageing Runner to be underpinned by some proper social science methodology. Having a process to stick to also wrangles my flighty mind and keeps me coming back to the main thing.

Tuesday 25th July 23

 I was up and writing at 5am this morning despite a late night. I am experiencing a creative burst of energy which I recognise . It felt important to describe and I sat for a number of hours until I  got it down and posted it. Having a creative outlet and letting the fire catch hold seems important somehow in my being OK. I feel that am better for it. I feel more authentically myself.

Listened to Doctors Kitchen Podcast about Alzheimer’s today. The expert was saying that it is not a disease of the old, it is a disease of mid-life. It is just we see the symptoms in old age. The damage is started much sooner.

I went for my hearing screening test today. It seems I have moderate hearing loss in the upper range in both ears but the right one especially. I have no problem hearing noise, but I struggle with clarity. That sounded right. I went to the doctors to tell them and found them unhelpful. The doctor does not have time to refer me for a further test and there are no appointments even available for me to discuss it. I booked a further 75-minute test at Boots for early next week. I can navigate this but many people might struggle and not get the hearing aids they need. Hearing loss is linked to dementia which is the UKs biggest killer. Seems that it should be a priority to me.

I bumped into a friend who has just retired. He is missing the people and the banter. I chatted with him about how some runners feel the same when they get injured. I have an urge to do something to help. Maybe have an injured runners walking group as one of the options for our running club nights. Maybe that is where my volunteering life lies. I know that Age UK also look for people to lead organised walks.

I bought Shappi Khorsandi’s book ‘Scatterbrain’ today on her ADHD. I listened to an interview with her last week and a lot of it resonated with me particularly after reading Inger Mewburn’s post on neurodiversity in the academic world. I added them to the post I wrote this morning on burning the candle at both ends.

I ran with Tuesday Trailers tonight. I didn’t go with the 6-mile group. They were going up onto the tops. Not for me, I don’t think. I just didn’t fancy it. I enjoyed us taking our time and chatting with people. I ran there and ran back. My legs feel strong after the rest day. I was running back towards home and stopped to look at the landscape around me. I said out loud ‘This is quite a life you have carved out for yourself’. I feel lucky.

To date, the things I think are important for an ageing runner:

  • Get a hearing test
  • Wear an ID Band
  • Give something in some way. Volunteer.

 

Jul 25

Ageing Runner – The candle is burning both ends, what a lovely light.

My candle burns at both ends;

    It will not last the night;

But ah, my foes, and oh, my friends—

    It gives a lovely light!

(Edna St. Vincent Millay 1892 –1950)

I found myself reciting this poem in a meeting a couple of years ago. I love it. For me, it encapsulates the joy found in the fire of creativity. The freedom to enjoy the intensity. My candle is very much burning at both ends right now. I am in bed late and up early. It is 5am, the kettle has just boiled but I can’t quite step away from the keyboard just yet. I don’t want to interrupt the flow. I know it won’t last forever.

A sort of hyper-focus is nothing new for me. Friends have referred to me as ‘driven’. I sometimes look back on things and wonder where the energy came from. Years ago, when I started the Barefoot Beginner blog, it was generally assumed that it was a commercial enterprise being run by a team of people and writers. No…it was just me sitting at a keyboard burning the candle at both ends. After it had run its course, I embarked on a doctorate whilst working full-time. The focus it took to get it over the line was intense and the fire burned bright.

After it was completed, I worked on my wellbeing in sensible ways. I took advice, addressed my work life balance and slowed down. It was awful. I was miserable and ended up asking my boss if I could come for a chat. I don’t remember how the conversation started but I ended up reciting the poem from above and saying that I bored myself. I missed the fire. I had been sensible and turned the gas down to the point where my pilot light was flickering and in danger of going out.

Since then, I have dabbled with few things but none have really taken. Then a couple of weeks ago, out of nowhere, came Ageing Runner and the flame caught hold.  I wrote the first post, hit publish and became unexpectedly emotional. It felt like many parts of my life had come together and led to this. It was both a relief and a release.

Ageing Runner feels very connected to a need to be creative. If I am going to run into my later years, I need to be mentally healthy. I want to understand myself better and to learn from those who know more than I do. There are many. People from all walks of life such as Professor Inger Mewburn, comedian Shaparak Khorsandi and runner Tom Mulchinock.

Professor Inger Mewburn describes herself as neurotypical but she also describes herself as having some ADHD traits such as ‘the ability to slip into a state of hyperfocus’. I don’t believe that I fulfil the criteria for a diagnosis but there was enough in there to make me want to know more and to sign up to Inger’s mailing list on the subject.

Comedian Shaparak Khorsandi, has just released a book called ‘Scatterbrain’ and last week I listened to her interview on the Full Disclosure Podcast. She has recently been diagnosed with ADHD and she describes both her mind’s ‘scatterbrain’ nature and her ability to hyper-focus. So much of what she said struck a chord and was recognisable for me. Shaparak describes how hard she must have been to be around. It made me squirm. I must be hard to be around sometimes too.

Shaparak also mentions discovering running as a way of managing her ADHD. Another chord struck. It joined the dots to an interview I listened to this week with Tom Mulchinock on the Running Tales Podcast. Tom likened running to the use of anti-depressants. He says that running helped keep his head above water whilst he worked on his life in other ways. It is hard to find a balance and avoid becoming over reliant. A common theme on the Running Tales podcast is the danger of running becoming an addictive crutch. Again, I need to know more.

I want to explore what balance looks like in my life and where both running and a creative outlet fit into that. I have followed conventional wellbeing advice and have ended up miserable. I think the advice is good, but my interpretation was in danger of snuffing me out. I am not going to let that happen.

For now, the gas is turned up and the burner is on. Loving every second.

Incidentally, the second poem in the book  ‘A Few Figs from Thistles’ is much less well known.

SECOND FIG

SAFE upon the solid rock the ugly houses stand:
Come and see my shining palace built upon the sand!

(Edna St. Vincent Millay 1892 –1950)

Ageing Runner is not going to be a shining palace built on sand. It is much more likely to be an ugly house built on something solid. You can read a little bit more about those foundations here – Introducing Chris’s Ageing Runner Project (CARP).

Until next time.

We run, we chat, we smile!

Chris

References

Apple Podcasts. (n.d.). ‎Full Disclosure with James O’Brien: Shaparak Khorsandi on Apple Podcasts. [online] Available at: https://podcasts.apple.com/gb/podcast/shaparak-khorsandi/id1454408831?i=1000621076749 [Accessed 25 Jul. 2023].

‌Apple Podcasts. (n.d.). ‎Running Tales: Tom Mulchinock: How one runner went from alcoholism to taking on 10 marathons in a year on Apple Podcasts. [online] Available at: https://podcasts.apple.com/gb/podcast/running-tales/id1503454091?i=1000621472160 [Accessed 25 Jul. 2023].

‌digital.library.upenn.edu. (n.d.). A Few Figs From Thistles. [online] Available at: https://digital.library.upenn.edu/women/millay/figs/figs.html [Accessed 25 Jul. 2023].

The Thesis Whisperer. (2023). On neurodiversity in the PhD – the silence is deafening? [online] Available at: https://thesiswhisperer.com/2023/07/05/when-your-research-is-upsetting/ [Accessed 25 Jul. 2023].

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Jul 24

Introducing Chris’s Ageing Runner Project (CARP)

Let me introduce you to CARP (Chris’s Ageing Runner Project). I may not stick with that title but it seemed a good idea at the time ( 8:20am on  Monday morning sitting at a set of traffic lights). In addition to being a regular blog about running and getting older, I want Ageing Runner to be underpinned by some proper social science methodology.

I started with a problem. I want to run successfully into my 80s but know that most runners don’t do that. I want to improve my chances. As a starting point, I attempted to articulate my best understanding of why some runners are successfully running into later life (you can read that here) but I just don’t have the knowledge and need to develop my understanding.

 

I want to combine the experienced accounts of ageing runners with the rigour of the academic world and make it work for me. I also need to take a look at how my life as a runner and beyond has shaped my own preconceptions and where I sit in the process.

I need to begin at the beginning. I want to run successfully into my 80s but don’t have the knowledge to optimise my chances. I need to check out the problem. I have made an observation but is it actually the case that runners decline over the years? It seems obvious but I need to know more. What are others saying about runners as they age?

I feel a literature review coming on to systematically assess what has already been published on the subject. To map the landscape in which the study sits and provide a solid base from which to add to the body of knowledge accumulated so far.

I have an issue, however. I am no longer affiliated to a university and no longer have the unfettered access to the gamut of academic literature that those with a university library card take for granted. I am going to need to rely on literature that is freely available to all. That may be a blessing though. If I am going to point runners towards literature, they should be able to read and review it. Therefore studies hidden behind paywalls and inaccessible to the runners they are writing about won’t be included in CARP.

I began by taking the advice of the Professor Inger Mewburn, Director of Researcher Development at the Australian National University (a.k.a. The Thesis Whisperer). I expressed my problem as a question.

Is there any existing research about the experiences of ageing runners that can inform my quest to run successfully into my 80s?

She advises writing it on a post it note and sticking it to the side of your screen. It is easy to get distracted. I then turned to Google Scholar, brushed up on my BOOLEAN (AND, OR and NOT) and ended up with the search term:

Ageing|Aging Runner|Running

which basically means search for literature including the terms: Ageing or Aging and Runner or Running. I set it going.

Google Scholar listed page after page of literature results (from any time period) beginning with those that it considered to be most relevant.

I cycled through the first 100 and saved those that I felt were pertinent to answering my initial question. I then changed the time period and searched only for literature published during the current year (2023). I again cycled through the first 100 results and saved those which I felt would be useful. I repeated this process searching only for literature published from 2022 and then 2019 onwards, again cycling through the first 100 results from each search. By then, I felt secure that I was exhausting the search as either I was getting repeat results or there were no more relevant results from each search.

In order that I could then work with the body of literature created, I exported the list to an excel spreadsheet. In total, I had 110 results to work with. I then reordered them so that I could work chronologically and see how knowledge in the field had developed over time.

I took each result in turn and for the first time attempted to access the whole piece of literature. I was soon finding myself blocked by paywalls and denied access. I installed Endnote Click and Unpaywall to my browser. Both take a piece of literature and search for a free to access version. This helped in some cases but not in others. I also used ResearchGate ( a kind of social network for researchers) where the author may give you access to their work if you ask nicely. A couple have just done that as I write. Nice people.

I colour coded the entries as Green for full access, Amber for requested access and Red for no access. I am currently working my way through the list.

I am part way through the process. I will then take each paper in turn and let the free connected papers tool do the work of looking at where each sits in the landscape of literature. This will help me find the things that I have missed. I’ll add them to the spreadsheet and note journal sources that may be useful and sign up for alerts to new papers as they are published.

This is just a starting point. A way of situating the problem in a field of study. The next step will be to categorise the entries along common themes such as #wellbeing or #injury and take it from there.

The process is definitely not perfect but I needed to add structure and stop the itch of curiosity overtaking my life and taking me down a multiplicity of rabbit holes into other dimensions. I will let you know how I go on.

I have a few things planned for the coming months. A podcast, newsletter, an interview schedule and a group where we can share our challenges and success.

No rush though. For now…I am happy to have started.

We run, we chat and we smile!

Chris

References

The Thesis Whisperer. (2023). Mind the gap (in the literature). [online] Available at: https://thesiswhisperer.com/2023/05/26/literaturereviewpain/ [Accessed 24 Jul. 2023].

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Jul 23

Ageing Runners Reads # 01 – Listen up, there’s a link between hearing loss and dementia

Welcome to the latest Ageing Runner reading recommendation. You can see a full list here. To keep across the latest research on running and ageing subscribe to the Ageing Runner newsletter here. Happy running – Chris.


Ageing Runner is just over a week old and my mind has been a whirl of ideas and ways forward. I have made a lot of notes and read a lot of blogs and articles. I know the importance of reading more than I write. It is hard to know where to begin.

But…one article has hit home with me. I keep coming back to it and has already led to me making a simple change that may impact on my likelihood of running as I get older.

Emily Dixon writing in the Sunday Times (16.07.23) reported on a recent study (Jiang et al., 2023) into a causal link between hearing loss and dementia. The article states that there around 900,000 UK residents living with dementia whilst the worldwide total is around 55 million with close to 10 million new cases each year. It also cites dementia as the biggest killer in the UK. I needed to dig into that further.

It led me to the main source in the Lancet and a search for other recent articles in the field. Jiang et al.’s (2023) analysis used data from 437704 people drawn from the UK Biobank, a population-based cohort study which recruited adults aged 40-69 years between 2006 and 2010. The study postulates that 8% of dementia cases could be prevented with proper hearing loss management.

Gill Livingston and Sergi Costafreda (also in the Lancet) cite this as one of 4 recent studies which show that hearing loss from midlife onwards is a risk factor for dementia. Findings also indicate that wearing an aid reduces this risk to the same level as those without hearing loss.

We have to treat such findings with caution. Both recruitment and reporting make judgments on causality complex. Livingston and Costafredi describe as possibly ‘spurious’, the finding of an ‘enormous (48%) protective effect of hearing aids on cognition’ as a finding of the longitudinal ACHIEVE trial by Frank Lin and colleagues (2023). However, despite thinking that more work is needed, they also find the results of the study hopeful and that hearing aids really could make a difference to those at risk of dementia.

So…what does that mean for me as an ageing runner?

If I am to run into my later years, I am going to need to reduce my own risk of succumbing to debilitating disease.  Despite ongoing debates around causality, it seems sensible to get a regular hearing test. What seems undisputed is that hearing loss can lead to increased isolation and depression. Both risk factors in decline.

Last summer, I was struggling with the hearing in my right ear and booked a test. I was turned away as my ear was clogged with wax and the test could not be carried out. I had the wax removed but did not rebook the test. In my quest to be a successful runner as I get older, I had no idea that the first thing that would come up would be a hearing test. Such a simple thing. I have procrastinated too long. I am booking a test when the clinic opens tomorrow morning. (Update – I have now been and done that – moderate loss in both ears. I may need hearing aids. Such a simple thing to do)

The plan is for Ageing Runner to become a community where we explore running and ageing together.

I would love to hear your thoughts, worries and words of wisdom.

We run, we chat, we smile.

Chris

References

Dixon, E. (2023). Listen up, there’s a link between hearing loss and dementia. www.thetimes.co.uk. [online] 20 Jul. Available at: https://www.thetimes.co.uk/article/listen-to-the-evidence-on-dementia-j82c2f3n3 [Accessed 23 Jul. 2023].

Jiang, F., Mishra, S.R., Shrestha, N., Ozaki, A., Virani, S.S., Bright, T., Kuper, H., Zhou, C. and Zhu, D. (2023). Association between hearing aid use and all-cause and cause-specific dementia: an analysis of the UK Biobank cohort. The Lancet Public Health, [online] 0(0). doi:https://doi.org/10.1016/S2468-2667(23)00048-8.

Lin FR, Pike JR, Albert MS, et al. Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet 2023; published online July 18. https://doi.org/10.1016/ S0140-6736(23)01406-X.

Livingston, G. and Costafredi, S.G. (2023). Interventions to prevent dementia should target those at high risk. The Lancet. doi:https://doi.org/10.1016/S0140-6736(23)01472-1.
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Jul 22

Ageing Running Diary 17.07.23

These are the first three entries in the Ageing Runner journal. I am journalling for a purpose. The aim is capture the things that I notice about my running and create data which can be analysed later. I try to capture accounts of the things I notice without sliding into explanation at this point. Where that happens, I put square brackets around my thoughts. It can appear completely scattergun. I carry around a piece of paper in my pocket and jot things down quickly as I notice them they pass through my head. I then type them up later. I will take these accounts at a later date, analyse them for themes and try to better place myself reflexively within the process.  I will be adding information about the rationale behind this ongoing journal and how it fits into the wider methodology of the Ageing Runner study as I go. For now, here are the first three entires.

Monday 17th July 23
7 mile tempo run with 2 mile warmup and a mile barefoot to cool down. My feet are aching. I am footsore. I used to think that I would be OK running a third of my miles barefoot. Now I don’t know. I am trying a barefoot mile a day when I can.

I have noticed how much more difficult it is to keep to a decent pace during tempo runs on pavements. It feels like a lot of my energy goes in shock absorption from the different heights experienced. It takes energy just to keep level. I like the flat surface of the road.

I have also found myself leaning in and forward and controlled falling at times when I want to keep a higher pace. My tempo changes when I come over a crest and into a downhill. It feels like changing gear to a big one on a bike. Really noticeable change in style and cadence.

I got into a facebook discussion last night with a runner. He has Parkinson’s disease and seemed worried about his lack of pace. I told him that I found him running inspirational. My dad is suffering from Parkinson’s and so did my grandad. I have been thinking it is hereditary. This runner told me it isn’t. Another runner had commented on Raynor Winn and the Salt Path. I also found myself thinking about that and the way Moth’s illness was affected by his extreme exercise and lack of food. [For me, this might be about degenerative illness. That is where my head is. Two of our wider social circle have died. Both vital men. Perhaps that is somewhere in my head].

I also was drawn to an article in the Times regarding dementia and hearing loss and how having a hearing aid is a protective factor. I will be going for a hearing test this summer. [I want to keep debilitating illness at bay if I can].

My right hip feels hot this morning. I found myself planning in a rest day for tomorrow. It feels important all of a sudden.

The long run into Manchester was really enjoyable but the drinking beer afterwards wasn’t. I like the idea of it but the reality doesn’t live up to the expectation.

Tuesday 18th July 23

My left knee is clicking painlessly as I walk uphill. Two days running. I have stiffness in right foot where there is dorsal flexion.
[I think barefoot running provides a couple of thousand steps where there are micro stretches that are very gentle and help put things back in place and remove knots.] I am feeling a slight pull in my left arch. Feels important. Not scary but good.

I don’t want to run with fear of the next injury. It sits in the pit of my stomach.

It jars with me when I read about plantar fasciitis and people respond advising arch supports. I am managing to leave commenting mostly but can’t help replying about barefooting. It seems to be working for me. [For Dan though, the Superfeet insoles solved his ankle problem, so maybe good advice for some.]

Wed 19th July 23

Barefoot mile this morning. My right ankle is hot. There are a few people saying online that they used to barefoot but haven’t for a while. [Maybe gone out of fashion. Barefooting is reconnecting me to my past]. I am enjoying it. More than running with canicross harness which pulls me all over. I do enjoy it though. Mac loves it more than anything.

I think that I would like to do a few interviews. [I find runners stories fascinating. I have always turned to the success stories in books. Andy and his running in gazelles, Martin and his running into his 70s. No-one asks them about how they do that. I want to.]

I am find it really useful to have paper in my pocket to get these thoughts out of my head. I would not remember them otherwise.

I want to link to other people trying to do the same as me. [I am not searching for followers. I want to find out more. There is something about building a community with your own values. I perhaps need to lay out what they are, if I can ever work it out.]

Sitting in pub after Wednesday Whizzers effort session. 3rd week on the trot. Good session.

I met a woman runner tonight who is older than me. She is whizzing a lot and says her times are coming down.  Inspirational. Small, light, slight runner who looks like she has been doing it years.

Murder Mile Horwich run tomorrow. Just been offered a lift which made me smile afterwards. [I joined the club to make connections having been bereft of them for a long time. It is just nice people being nice. You have to keep turning up and make the effort. Kindness everywhere.]