What I’ve Learned About Marathon Training as I’ve Gotten Older
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In this episode of the Marathon Training Academy podcast, Coach Angie shares her hard-earned insights on marathon training as she's aged, drawing from her experience of running 72 marathons since her first in 2008. Now 47, she reflects on how her approach has evolved from her younger days, emphasizing that as runners age—especially in the master's category—supportive habits become more critical than ever. She outlines seven key principles for sustainable, injury-free running: prioritizing sleep, taking regular rest days, incorporating strength training, optimizing nutrition, practicing early intervention for minor issues, building a trusted support team, and cultivating a balanced life beyond running. Angie shares personal stories of injury, recovery, and transformation, including how hormone replacement therapy and a sleep tracker helped her overcome sleep disruptions during perimenopause. She also discusses practical weekly training routines, the importance of gear like the Lagoon Pillow and North Face apparel, and the value of non-running hobbies like sourdough baking and hiking. The episode closes with a powerful study showing that a one-mile run at age 50 is a strong predictor of living to 85 in excellent health, reinforcing the idea that longevity and fitness go hand in hand.
Prioritize 7–8 hours of quality sleep per night, especially as you age—use sleep trackers and consider hormone therapy if needed.
Take at least one rest day per week, and consider a 10-day training cycle to include more recovery time.
Incorporate strength training 2–3 times per week to prevent injury, improve running economy, and maintain mobility.
Dial in nutrition with balanced macros, focus on protein and iron intake, and get annual blood work to address deficiencies.
Address minor aches and pains early—don’t wait for injuries; use rest, foam rolling, massage, or professional care.
…and 2 more takeaways available in PodZeus
Sponsor: Lagoon Sleep & North Face
Sponsored segments introduce Lagoon Sleep pillows and North Face travel gear, highlighting their benefits for runners and adventurers.
Listener Success Stories & Bart Yasso
Trevor and Angie celebrate recent race achievements from listeners, including Luis’s Rome Marathon and Alicia’s half marathon PR, and share a fun anecdote about Coach Cindy meeting Bart Yasso.
The Evolution of Training with Age
Coach Angie reflects on her journey from her first marathon at 28 to now at 47, explaining how training priorities have shifted toward recovery and longevity.
Key #1: Sleep as a Foundation
“Going on hormone replacement therapy two years ago has eliminated my night sweats and has helped me get better sleep. So if you are a middle-aged woman, definitely talk to your healthcare provider about whether that could be helpful to you.”
Key #2: Rest Days & Recovery
“If you don't pick a day to rest, your body will do it for you. That will not be pretty.”
“If I had to stop running, I know that I would be okay. I have a better, more balanced identity.”
“If you don't pick a day to rest, your body will do it for you. That will not be pretty.”
“Your one mile runtime at age 50 is one of the strongest predictors of reaching age 85 in excellent health.”
Hosts
Coach Angie
person
Trevor
person
Lagoon Sleep
brand
North Face
brand
IQ Bar
brand
Bart Yasso
person
Hormone Replacement Therapy
other
Dakota Popane
person
Polar Bear Pillow
product
Antonio Rao
person
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