What 60 years of running has taught me. 7 top tips to live by

And now, almost 40 years on, I see that amazing wisdom in still intact and, more importantly, so is his love of the sport, despite him being, by his own admission, an older runner. Just as that chance meeting impressed me so much as we ran stride for stride along a mountain trail and chatted about fitness-related topics, his recent running tips on a forum about what makes us tick as older runners are so relevant to us all.  

“Training at this age is not an exact science; we’re the first generation to be this active at this stage in life,” he says, perfectly (once again) identifying what we’re all about. We’re all different and, as Castro says, “all experiments of one”.  

Is running enough to stay fit? That’s a question that gets asked a lot. As a youngster, the answer is probably yes but, according to Castro: “As we age, I believe we need to keep all our systems in-line. A little strength work, balance and agility exercises, and some alternative cross–training (cycling/swimming) is a good way to stay active and have a programme.” 

“I don’t run on consecutive days. I cross–train on off days,” says Castro. That doesn’t mean he’s slowing down. Far from it, in fact. “I use a thera gun (massage gun) as part of my routine. I also have a sauna in my home and take an ice bath post workout.” 

“I seldom train on the track much anymore at 75,” says Castro. “It’s good for a time trial every now and again but I can get much the same benefits from sticking to trails and softer surfaces. If you are planning on racing on the track, then I believe specificity becomes more important.”

“I have been creating training programmes for more than 50 years now, and I know myself and workload responses very well, so I lean on my training diary,” says Castro. “We are all an experiment of one, so go with what works best for you. Keep good notes about what you do, how you did and how your body responded to the activity. That will tell you a lot.” 

Castro is lucky enough to live in the mountains, but we’re all close to parks or dirt paths. Running on trails helps keep you free of injury, it reduces the repeated pounding effect of harder surfaces and the continually changing angles and stride patterns are all helpful. Add to that the mental benefits of getting into nature and it makes for a good combination. 

Slow runs can be very slow and involve walking and running and long hikes in the hills. Enjoy. 

“Running and being active on a daily basis gives me a strong sense of wellbeing,” Castro told Lifetime Running.  “It gives me the energy to enjoy my lifestyle. It also provides me with a sense of community and being connected with family and friends.”