Greg Hoa 72-year-old marathon runner who started running in his 50s, has completed 43 marathons and has no plans to slow down. Here are some of the strategies Ho uses to maintain his running performance and overall health while continuing to participate in marathons, with the goal of reaching 100 marathons before he turns 100, as discussed in Business internal.

Start slowly and build gradually

When New York-based Ho started running marathons, his fitness wasn’t where it is today. His advice to new, older runners is to start with manageable goals and build gradually. Ho remembers how difficult his first marathon training program was, but he found that slow preparation allowed his body to adapt to the demands of running. Older runners (and all runners) should avoid jumping straight into intense routines; Instead, start with shorter, easier runs or even walks, and gradually add distance.

Listen to your body

Running with previous injuries and health issues, Ho learned to respect his body’s limits. He had problems with his knees and ankles, but found that regular training, healthy eating and smart adjustments allowed him to run comfortably. “The difference between my perceived health and what I could accomplish with some effort was staggering,” he said. Monitoring pain and taking rest days if necessary is essential for older runners to avoid injury.

Why older runners hit the trails

Maintain a consistent schedule

Ho’s dedication includes running before work or after finishing a project. He has a demanding career in finance, but works an eight-hour job training schedule weekly. Whether early in the morning or late in the evening, following a regular running routine helps build endurance and discipline, two essential elements for successful marathon running. For those with tight schedules, consider scheduling specific times each day or week to work out.

Cross training for strength and flexibility

Ho also incorporates high-intensity interval training (HIIT) into his routine for variety and to stay strong. HIIT sessions offer a quick and effective way to build strength without taking up too much time. As runners age, maintaining muscle and flexibility is crucial, and HIIT or resistance training can complement running by targeting the muscles that support endurance.

Fuel up and hydrate properly

A balanced diet and good hydration are non-negotiable. Ho credits an anti-inflammatory diet for keeping his joints in good condition. Avoiding processed foods and focusing on nutrient-dense meals helps fuel longer runs and keep energy levels high. Older runners may benefit from eating foods that promote recovery, such as leafy greens, berries, and lean proteinto support muscle repair and reduce inflammation.

Set long-term goals

Ho’s ambitious goal of reaching 100 marathons keeps him motivated. Older runners might consider setting their own meaningful goals, whether it’s a particular race, a improvement of personal time or simply enjoy the training process. Having a vision for the future can inspire you and give purpose to every run.

Reconciling social life and training

Running connected Ho with like-minded people and gave him a sense of communityeven with his busy schedule. Finding a local running group or training with friends can make long runs more enjoyable and help you stay engaged. Running can also be a mental recharge, helping you feel more energetic in other areas of life.