If I were you, I'd eat a couple of slices of toast or half your porridge before your run, and try again.
I guess a "Couch to Superfit" for over 50`s program would be good , theres plenty out there in internetshire but its hard to know which ones to trust , I`d imagine you could easily fcuk your self up if you get it wrong.
I know this quite a recurring theme on these boards but here goes with some background.
I´m 57, 6´2" and I´ve dropped from 95kg to 88kg over the past couple of months, hoping to get down to 85kg by the end of Sept to be within BMI.
I was never a great runner in the army but I´ve always continued to maintain a minimum level of fitness. In the spring, I had some routine tests and STARLIGHT said my triglycerides are through the roof and my blood sugar is borderline. Blood pressure was fine. Recommended I lose a few kg, do some exercise and put me on Fenofibrates.
I eat pretty healthily but have to say I did hit the cheese during lockdown. I haven´t had an alcoholic drink in nearly a year and I don´t drink pop. So really all I could do was cut out the cheese and reduce quantity. I basically eat porridge every day (with just skimmed milk, water and salt), grilled fish or chicken and brown rice with salad for lunch and veggies for dinner. I drink gallons of water.
I´ve also hit the trails. I run about 6km three days a week, fast walk about 10km two days a week, play golf one day and have one rest day. I live in the hills outside Madrid and it´s very hilly so very knackering and hot at the moment.
So far so good. But the problem is, I´m just running out of steam. I can´t keep it up. I´m not sure if I´m doing myself more harm than good and that I should slow down a bit. I started getting blood rushes after standing up and now the feeling of light headedness is getting more regular. I´m going to get my blood pressure checked at the pharmacy today but my next blood test is not til the end of Sept.
So in lieu of seeking proper medical advice, I appeal to all you armchair experts and retired Mirror Technicians out there. How much exercise is too much in your late 50s? Should I slow down?
Basically I started a keto/very low-carb diet. Mostly because I was building a bit of Covid flab. There just isn't enough energy without the carbs to keep the body going.
If you are going out for some medium to long distance runs you need to get the carbs onboard beforehand.
The vast majority of us are great carb burners, but our metabolisms aren't so great at utilising fat-for-fuel.
So reducing carbs and eating a higher fat diet means you will find it difficult in the short term.
But as your body 'fat adapts' it becomes more efficient at using fat for fuel (including body fat).
Lots of ultra marathoners eat low carb (high fat) diets so that they can eat less sugar during long endurance events. They don't want to get the shits.
Do a google for 'low carb endurance'; there's lots out there and it's pretty mainstream.
Yup - I get that. But it's hard core for people who are just on normal fitness and diet regimes. I did it to burn the fat - which it did. But for two weeks I was utterly pathetic at running, and I am not sure whether for non-competitive types it is the best way forward
I found the same in the gym; I couldn't lift as much as I could, or do as many reps.
It does take a few months before you notice any improvement, and maybe a year to get fully fat adapted.
It's hard if you like carbs too (which we do).
I served to age 55, when I turned 50 I had to have a medical for some reason (HGV maybe), I mentioned that my back and knees played me up a bit, especially when running, the Doc (military) asked why I was still running at 'my age'! I took that as official guidance and pretty much avoided it for the rest of my time and just used the gym; cross trainer, rowing machine and bike.
Without getting too technical, is that the same for aerobic and anaerobic exercise?