Ask Our Coaches: How to Improve Running Pace After 70 (Without Spiking Heart Rate)

Terry L. VanderWert on May 8, 2026

improve running pace without spiking heart race

Our Reader’s Question

Here is another question from a reader, a male triathlete over age 70 whose goal is to “Stay healthy and maintain my fitness level after a tough 2025 training and race season.”

Dave wrote to Our Coaches looking for advice on “Improved running pace while not blowing up my heart rate. Also reducing stress, which comes as a by-product of a heavy exercise load.”

Dave’s question builds on his journey back to consistent training after 70, which we previously shared in I Found ‘Athlete’ In The Words ‘Heart Health’ – David Conover’s Story.

Coach Tony Washington’s Reply

Hi Dave,

You asked a great question—and a really important one, especially coming off a big 2025 season. Your goals are exactly right: stay healthy, maintain fitness, and improve efficiency rather than just pushing harder.

Let’s break this into a few parts: running pace/heart rate, mobility/strength and managing overall stress.

1) Improving Running Pace Without Spiking Heart Rate

At this stage, the biggest gains come from efficiency, not fitness. In simple terms, we want you to run smarter, not harder.

A few key areas to focus on:

  • Cadence: Slightly quicker steps (around 170–180) with a shorter stride can reduce stress and heart rate
  • Posture: Run tall with a slight forward lean from the ankles
  • Relaxation: Keep shoulders and hands loose—tension drives heart rate up
  • Foot strike: Aim to land under your body, not out in front

Also, consider adding:

  • Strides 2–3x per week: 6–8 × 20–30 seconds, fast but relaxed, with full recovery
  • Light tempo work once per week: Something like 3 × 8 minutes at a controlled, “comfortably hard” effort (not all-out)

These help maintain speed without overloading your system.

2) Managing Stress from Training Load

This is where most athletes get into trouble after a strong season.

You won’t lose fitness quickly—but fatigue can build up fast. This is where structured recovery becomes critical for senior athletes. The goal now is to keep consistency while reducing overall stress.

I’d suggest:

  • Reduce total training volume by about 15–25% from your peak
  • Keep frequency (number of sessions), but shorten some workouts
  • Replace one harder session with easy aerobic work

Make sure each week includes:

3) Controlling Heart Rate During Runs

A simple but very effective strategy:

  • Start your runs easier than you think you should (about 10 bpm lower)
  • Let pace build naturally instead of forcing it
  • If heart rate starts to drift, ease off early—not after you’re already fatigued. Reducing your pace by only 15 seconds/mile is all you need.

Most athletes find they actually run faster overall this way with a lower average heart rate. This is a key part of improving performance as a senior triathlete.

If you’re already training, this guide on how to improve triathlon performance after 50 will help you take the next step.

4) Stability/Mobility

Do you do any strength work? Strength training is one of the most important factors in maintaining durability as we age.

I classify strength in several stages:

  • Mobility: Can you move freely?
  • Stability: Can you control your movement?
  • Strength: Build force
  • Power: Applying your strength quickly
  • Coordination: Move effectively

Being strong and durable enough to build this consistency is the best route to continued success.

I give my athletes a 10 workout system that uses these key areas. If interested let me know.

Big Picture

At 70+, success is all about consistency and durability.

The goal isn’t to squeeze out big fitness gains—it’s to maintain what you’ve built and move efficiently. You have a long history in the sport with many more in the future.

For a deeper look at how to build that durability:
– Recovery strategies
– Strength training after 50

If you focus on:

  • Better running economy
  • Controlled intensity
  • Proper recovery

You should see improved pace at the same heart rate—and feel better doing it.

Let me know if you’d like help dialing in a weekly structure. Happy to tailor something specifically for you.

Best regards,

Tony Washington

Senior International Captain/Grandpa

Founder and Head Coach – Team No Coasting

IRONMAN U Certified

Certified TriDot Coach

Certified TriDot Pool School Lane Lead

https://app.tridot.com/onboard/sign-up/tonywashington

Want to take the next step? Choose your path below.

Whether you’re just getting started or looking to improve, here are your next steps:

New to Triathlon?

Start with a step-by-step guide to triathlon after 50 designed specifically for older athletes.

Start Here →

Already Training?

Learn how to train smarter, recover better, and improve performance after 50.

Improve Performance →

Still have questions? Leave a comment—we’d love to hear from you.

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Medical Disclaimer

The content on SeniorTriathletes.com is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your physician or a qualified healthcare provider before beginning or modifying any exercise, training, nutrition, or recovery program—especially if you have existing health conditions or concerns.

Participation in triathlon training and related activities involves inherent risks. By using this information, you acknowledge and accept full responsibility for your health and well-being. The author and contributors are not liable for any injuries or health issues that may result from the use of this content.

Ask Our Coaches: Running With A Root Meniscus Tear

Terry L. VanderWert on March 1, 2026

Jenn Reinhart, senior triathlete and certified triathlon coach

Question

A veteran, 68 year-old male triathlete sent the following question for our coaches after reading the last issue of the Senior Triathletes newsletter:

“Trying to get in shape for a 70.3 but have a torn meniscus root. Training ideas? Hoping to hold off total knee until fall and able to run some, bike and swim not affected. Injury hasn’t stopped me but slowed down. I am 70 and have done 6×70.3s and 2 fulls. Long time runner.”

Coach Jenn Reinhart’s Reply

Terry passed along the question you sent through the SeniorTriathletes.com website about continuing to train and race triathlon with a root meniscus tear. While I’m not an orthopedist, but I do have extensive experience with knee injuries—both personally and with athletes I’ve coached.

Over the years, we’ve worked through ACL tears, meniscus tears (including a root tear), MCL tears, patellar dislocations and fractures, and even total knee replacements. A root tear is a serious injury, and it’s important to approach it thoughtfully.

First and foremost, make sure you have a strong team guiding your decisions: your orthopedist, physical therapist, and coach. With a compromised knee, it’s critical to avoid compensatory patterns that can lead to secondary injuries in the hips, back, or opposite leg.

A physical therapist can assess strength deficits, range-of-motion limitations, and imbalances. I’ve also found that a well-cushioned running shoe can be helpful—visiting a specialty run store to find the right fit is worthwhile.

Protecting Your Knee is Priority #1

That said, with a root tear especially, protecting the knee from repetitive impact is essential. In some cases, an untreated root tear can significantly increase joint stress and accelerate degeneration. Long-term knee health needs to take priority over any single race or season.

If swelling increases, pain escalates during or after workouts, or you experience catching/locking sensations, those are signs to reduce load and reassess. Symptom progression should guide your training decisions in close coordination with your medical team.

Strength and balance are at the top of the list to maintain your activities with a knee injury.   Having a thorough strength routine to keep your hips, glutes, quads, hamstrings, & calves strong, will go a long way to helping your injured knee.   Maintaining good balance and core strength are also important as we age.

Lower Stress Running Alternatives

There are several effective alternatives to running that can help maintain fitness while limiting impact:

1. AlterG treadmill or Lever system

Both reduce landing forces by decreasing body weight. AlterG treadmills are expensive but often available in PT clinics. The Lever system is a more portable and affordable harness option. If available, you can split a long run between supported treadmill running and outdoor running. For example, during a 2-hour session: 30 minutes outside, 60 minutes on the AlterG/Lever, then 30 minutes outside. This reduces total impact while preserving some specificity. When running outdoors, softer surfaces like trails or tracks are preferable to concrete.

2. Elliptical training

A great low-impact alternative. Many athletes use the elliptical for Zone 2 sessions. For quality workouts, you can warm up on the elliptical, complete intervals on the treadmill or outdoors, then return to the elliptical for cooldown volume.

3. Deep water running

Aqua jogging is excellent for maintaining run fitness without impact. An aqua belt can help maintain proper body position. The resistance of the water allows you to closely replicate run mechanics, provided you have access to a pool deep enough to avoid foot contact.

Consider Non-Running Options For Your Training Program

1. Rowing (erg)

Rowing offers strong cardiovascular and full-body conditioning benefits. Proper form is essential to avoid secondary strain. Many gyms offer structured rowing sessions similar to cycling interval classes.

2. Substituting bike volume

You can also trade some Zone 2 runs for additional bike sessions. Improving bike fitness can pay off on race day by reducing overall fatigue heading into the run. 

Have Questions?

I’m happy to answer any questions about implementing these alternatives. I’ve used all of them in my own training over the past decade and have seen athletes successfully maintain fitness while protecting their knees.

Let me know how I can help.

Jenn Reinhart

512-762-7759

Jennifer@reinharts.org

Jenn.reinhart@tridot.com

TriDot Master Certified Coach

USAT Level II Certified Coach

IROMAN U Certified Coach

Happiness is Moving Forward!

Sign for Coaching thru TriDot or RunDot

https://app.tridot.com/onboard/sign-up/jenniferreinhart

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Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

Medical Disclaimer

This content is for educational purposes only and does not constitute medical advice. I am not a physician. Always consult your healthcare provider before making training or treatment decisions. You assume full responsibility for your participation in any exercise program.

Review – Train to Tri: Your First Triathlon

Terry L. VanderWert on September 5, 2025

Train To Tri book cover

Looking to complete your first triathlon? Want to inspire and motivate your children, grandchildren, parents, friends, or co-workers?

If so, Train To Tri: Your First Triathlon by Linda Cleveland and Kris Swarthout is for you.  This 246-page guide provides the essential information needed to prepare for your first triathlon.

Authors: Linda Cleveland and Kris Swarthout, both USA Triathlon Level 2 coaches with lots of experience competing in triathlon and coaching triathletes.

Publisher: Human Kinetics

Who is this book for?

Train To Tri is written primarily for those considering or already committed to completing their first sprint or standard (formerly called Olympic) distance triathlon.

Even though it is aimed at first-timers, it is not just for those doing their first triathlon.  While I have completed over 40 sprint triathlons, I found several useful training tips.  I have already put some of them to use.

What does the book cover?

The book opens with a 24-question Triathlon Readiness Assessment.  Results of the self-assessment help the future triathlete identify with one of three categories – bronze, silver, or gold – and select the training plan included later in the book.  This initial section also provides guidelines for choosing the specific race for your first triathlon.

I like the basic strategy of the first triathlon training plan laid out by the authors – to focus most of the training effort on your weakest leg.

You should focus the most time and effort on [your third strongest sport] to develop strength and endurance as well as improve technique. (page 9)

Gear

Once you decide to do a triathlon, you will quickly learn about the incredible amount of clothing and equipment (called ‘gear’ in the triathlon world) surrounding the sport.  Since not all the gear is necessary for your first triathlon, the authors distinguish between the ‘necessary’ and the ‘nice to have’ or ‘you can wait and decide after your first race’ gear.

Your Triathlon Support Group

Training with a group can provide the extra motivation needed to push through a training program and reap the rewards of completing your first triathlon.  A group can also help you to improve your technique more quickly.

In this chapter, the authors suggest ways to create a support network for your training in swimming, biking, and running that includes various clubs and your family, friends, and co-workers.

You may have various support group options.  For example, if you live in a retirement community, such as The Villages, Florida, you have a built-in support group in The Villages Triathlon Club.  Members train and race together with encouragement galore.

If you are working in an area without a triathlon training club in the area, you can create your own support group through a local fitness center, community pool, bike shop, and running store.  This provides flexibility to follow your specific training plan while enlisting the support of instructors and others with experience from which you can benefit.

 

Swim

The chapter on swimming covers the basic elements of an efficient stroke with illustrations for a proper freestyle technique.  I appreciated the suggestion for traveling and swimming, especially the advice for making use of the typical small hotel pool.

Interestingly, many triathletes find swimming to be their weakest sport.  If you are in that group, get comfortable being in the water and with swimming with other people as you will experience on race day.  Whether swimming in a pool or in open water, you will inevitably come close to, if not in contact with, other swimmers.  Staying calm is the key to finishing the swim.

If the race you choose includes an open water swim, you will want to practice swimming in open water to become familiar with ‘sighting’.   For safety reasons, I recommend adding the ISHOF Safe Swimmer (see also below) to your list of gear.

Bike

Most of us know how to ride a bicycle.  However, many have never ridden in a large group at speeds associated with a triathlon.

Therefore, the focus of this chapter is safety.  According to the authors, safety in biking begins with a review of the various components of the bicycle to make sure that they are each in good working order.   They also describe the most important cycling skills and suggestions on how to hone these, both individually and in group rides.

When riding on the road in traffic, you need to follow the rules of the road as if you were driving a car. (page 78)

Run

We all know how to run. Right?  Well, not necessarily in a way that is the most efficient or that minimizes the possibility for injuries.  About half of this chapter is dedicated to proper cadence (steps per minute) and body form.  The rest of the chapter introduces training with a heart rate monitor and training involving the three-run types included in the weekly training plans.

If you take one thing from this chapter, remember to progress slowly (the ‘10% per week’ rule) to minimize the likelihood of injury.  Unfortunately, we need to be reminded of this every so often.

Strength and Flexibility

Building strength and increasing flexibility are two keys to increasing your performance in triathlon.   For many of us who spend a lot of time sitting during their workday, lack of flexibility can be the major root cause of injury.   The authors show that a relatively small amount of time spent in strength training and stretching can lead to better performance and fewer injuries.  Plus, these are another way to ‘mix it up’ and keep the training interesting and fresh.

Nutrition and Rest

If we all know how to run, most of us are even better at fueling (aka eating).  The challenge is to eat properly.  It becomes even more complicated when we are exercising, burning more calories, trying to build muscle, and recovering from the stress of training.

Triathlon training can be a great way to shed pounds and improve your health.   Eating the right foods in the right amount and at the right time is the focus of this chapter.  The authors are clear: “Although your daily caloric burn will certainly increase based on your training volume, you don’t have a license to hit the buffet for every meal”.

The chapter begins by showing us how to calculate two important numbers related to exercise – resting metabolic rate (RMR) and caloric burn rate.  The authors discuss how to eat (or ‘fuel’ as they define it) throughout the day. This includes eating before, during, and after workouts.  Sample menus for triathlon training days help to illustrate the principles of proper fueling.

The chapter concludes with a discussion about the importance of rest within a process known as periodization.  The authors even provide a simple test to help us determine when our body is telling us to take a day of rest.

If you do not get adequate rest, the muscles will fatigue and eventually fail, resulting in injury. (page 139)

Training plans

It’s now time to put the information from the previous chapters together and begin to train for your first triathlon.   Sample 8-week training plans are provided for bronze-, silver-, and gold-level athletes for both sprint and standard distance triathlons.    I appreciate that the authors show readers how to tailor the plans to meet their particular strengths and weaknesses and their individual schedules.

Preparing to race

I love this section.  Here, the authors take the new triathlete down the ‘home stretch’ to completing their first race.

Filled with practical advice, the authors walk us through the two weeks leading up to the race.  With greater detail for race day, you can feel the thrill that begins upon waking and includes crossing the finish line and heading to the refreshment area for a cold drink and banana.

Related post: How to Choose Your Next Triathlon

Why get this book?

Train To Tri is pragmatic and focused.  It includes essential information for each of the sports of triathlon.  The authors season the information with the nuances of practicing them within a triathlon.

You can trust the USAT-certified coaches with this ‘no-nonsense’ guide.

Let us know what you think of Train To Tri

Share your experience with this book in the Comments below.

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This post was originally published on January 21, 2018.  It was updated on September 5, 2025.

Best Pre-Run Warmup Approach For Senior Triathletes

Terry L. VanderWert on December 4, 2024

Image of older runner warming up for a run using dynamic stretching

A pre-run warmup becomes more important with each birthday. A combination of dynamic stretching and foam rolling provides what you need for safer and better quality run training.

Background

During a recent conversation with Dr. George Eversaul, developer of AquaStretch™ therapy, I mentioned my tight hips. I told him that I was looking for a way to loosen them. In response, he told me that the first thing I should try is stretching and foam rolling before running.

It surprised me to hear him say this. I needed no convincing to stretch after running. I am also a proponent of foam rolling, having solved an IT band problem by foam rolling many years ago.

However, I had convinced myself that stretching before running needed to be gentle, especially when the running muscles were “cold”. For most runs, I have migrated to skipping the warmup. Still, George’s comment caused me to do some research on the best way to warmup before a run, especially if it would improve my running performance, prevent injury, or both.

This post is what I learned through this research.

What Is The Purpose Of Pre-Run Warmup?

As with many so-called “givens”, conventional wisdom about pre-run warmup has changed dramatically over time. According to a post on the Marathon Handbook website titled How To Warm Up For Runners + A Complete Warm-Up Routine, pre-run advice has gone from static stretching to no stretching, then no warmup to, more recently, pre-run warmup as a must-do. Sports medicine research, such as that summarized in “Warm-up or stretch as preparation for sprint performance?” published in the Journal of Science and Medicine in Sport (JSMS), supports this advice.

Static stretching is no longer advised. Why? As the JSMS article referenced in the previous paragraph showed, there appears to be no benefit. In fact, holding stretches for 30 or more seconds before the muscles are warmed up may reduce performance by decreasing muscle strength and stability. Static stretches of “cold” muscles may also increase the risk of injury, including strains, during the run.

Before heading out on a training run, sports medicine professionals and physical therapists, recommend a 10-15 minute warmup routine. The challenge is to find a routine that does not compromise muscle strength or performance.

Warmups that are now recommended have the following main goals:

  • activate, elongate, and reduce tightness of the muscles involved in running,
  • prepare joints for moving,
  • increase blood flow to increase core temperature and the temperature of the muscles required for running,
  • stimulate the nervous system.

Because of the natural decline in flexibility and muscle elasticity that occurs with age, warming up before a run is even more important for older athletes.

Best Practices for Older Athletes

Searching Google for best pre-run warmup for “older athletes” will get you a generous number of sites to peruse. However, these generally miss an important practice for older athletes, especially those with limited mobility or flexibility in parts of the body engaged in running.

The following approach is especially important for older runners.

Get Your Heart Rate Up, Gradually

Whether through a brisk walk, doing a few jumping jacks, jogging in place, or pedaling a stationary bike, start with 5 to 10 minutes of light aerobic activity. This will raise your heart rate and core temperature gradually and, in doing so, increase blood flow to your muscles. This makes the muscles more pliable and ready for the next steps. I have also found that this is a good way to produce a little moisture on my skin so my heart rate monitor is more accurate and consistent.

Foam Roll Tight Areas

For many older athletes, foam rolling tight muscles can further improve pre-run mobility.

A major cause of tight muscles is myofascial adhesions, connections that form between the fascia, or outer wrapping, of adjacent muscles and other tissue. As explained to me by a physical therapist, tightness is like trying to slide two similar materials across each other while the two materials stick together at points along their surfaces.

By releasing myofascial adhesions, foam rolling after light aerobic activity offers the following benefits:

  • Improves range of motion: According to the author of “A PT’s Guide to Foam Rolling for Runners“, studies have documented improved hip extension and knee flexion when foam rolling is combined with dynamic stretching.
  • Increases blood flow: Along with the aerobic warmup, foam rolling further prepares muscles for physical activity. Increased blood flow aids in muscle relaxation, which can reduce the risk of injury.
  • Reduces tightness: Tight muscles caused by myofascial adhesions may force our body to compensate during the run. These unnatural patterns can overuse other muscles. By providing myofascial release, foam rolling can help reduce the risk of injury caused by compensation.
  • Activates the nervous system: The pressure from foam rolling activates neural receptors, which can relax muscles and optimize their response to dynamic movements

Foam rolling is simple. Place the foam roller against a hard surface, such as floor or wall, and place the tight area of your body against the foam roller. Lean into it and slowly roll across the tight area in both directions. If you are able, hold the position directly over the tight area for a few seconds, then repeat the process until the tightness has reduced.

For more information on foam rolling, checkout Become a More Flexible Senior Triathlete By Foam Rolling.

Dynamic Stretches Round Out a Warmup

The warmup concludes with one or more dynamic stretches. These are controlled, movement-based stretches that mimic the motions of running.

Examples include:

  • Leg swings: Swing your legs front-to-back and side-to-side to open up the hip flexors and hamstrings.
  • Forward lunges with a twist to engage the core.
  • Side lunges to activate inner and outer thighs.
  • Inchworms: A full-body stretch that also targets hamstrings and core.
  • Butt kicks and high knees: These help activate your quads and glutes, promoting good form and balance during running.
  • Leg kicks: Stand with feet apart with knees straight and stretch the right hand to the left foot, holding the position for two seconds, then repeat this with the opposite hand and foot.

Resources for Dynamic Stretching:

After completing dynamic stretches, consider easing into your run, running at an easy pace for the first five minutes. Gradually increase the intensity throughout this period. This primes your body for sustained effort while minimizing injury risk.

Conclusion

Older runners and triathletes will benefit from a pre-run warmup that includes light aerobic activity, foam rolling, and dynamic stretching. After increasing our heart rate and beginning to warm our running muscles, foam rolling relieves excess tension to improve flexibility. Dynamic stretches round out the warmup by activating the running muscles.

Skipping a pre-run warmup is a “no-no” if you want to avoid injury.

How Do You Warmup Before A Run?

Please let us know how you warmup for your run? What have you learned along the way?

Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

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