What does it take to keep performing at a high level as you age? How can runners and endurance athletes optimize their training for longevity?

In this episode, I sit down with Joe Friel, one of the most respected endurance coaches in the world, to discuss the updated edition of his book Fast After 50 and what it takes to stay competitive as an aging athlete.

Joe has coached endurance athletes for over 40 years, authored multiple best-selling books, and helped shape modern training methodologies for master athletes. His insights into structured training, intensity management, and the balance between old-school wisdom and new technology make this a must-listen for runners, cyclists, and endurance enthusiasts of all levels.

Lessons from Fast After 50

Joe's book Fast After 50 is being rewritten with a fresh structure, refining key principles for masters athletes who want to maintain or even improve their performance. He highlights:

• Masters athletes in their 50s and 60s can still achieve high performance with the right approach.

• Intensity management is crucial—many older athletes struggle with going too easy or too hard.

• Listening to your body is more important than ever—relying solely on wearable tech can lead to overtraining or unnecessary caution.

• Lifestyle factors like stress, nutrition, and recovery play a bigger role in performance than most realize.

The Balance Between Easy and Hard Training

One of the biggest challenges for aging athletes is knowing how to balance intensity vs. duration. Joe explains:

• There are two types of masters athletes: those who love long, slow miles and those who push too hard too often.

• The key to sustained performance is mixing both properly—too much easy running leads to stagnation, while too much intensity leads to burnout and injury.

• Functional fitness plays a big role—athletes who were naturally active as kids tend to perform better later in life.

Personal Experiences with Injury and Recovery

Tyson shares his own struggles with injuries, reflecting on lessons learned from years of trial and error:

• “I've had probably every running injury you could possibly think of.”

• A strong support team is essential—you can’t wait to see if things get better on their own.

• Strength and mobility training are non-negotiable for long-term performance.

• You can’t put off recovery until it’s too late—acting early is key.

Aging Doesn’t Mean Slowing Down

Joe emphasizes that getting older doesn’t mean your best days are behind you. Many endurance athletes in their 50s and 60s are achieving remarkable performances. The secret? Smart training, structured recovery, and a proactive approach to injury prevention.

Key Takeaways from the Episode:

• Aging doesn’t mean you can’t keep improving—you just have to train smarter.

• Intensity needs to be carefully balanced to avoid burnout or stagnation.

• Strength training, mobility, and recovery are essential as you age.

• Don’t ignore injuries—act fast and have a professional support team.

• Your best performances might still be ahead of you if you train the right way.

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• Fast After 50 (Revised Edition) – Coming Soon!