The Hard Lesson of the Swollen Knee

As older runners, we know the feeling of having to listen to our bodies, but sometimes we push too hard anyway. My running journey hit a major wall back in 2021 with a meniscus tear that required surgery that February. For the next two years, I was stuck in a disheartening cycle.

I would try to ease back into it—a quarter mile, a half, three-quarters. But the moment I pushed for a full mile, my knee would swell up. I did this on and off for two solid years until I honestly believed running was permanently out of the picture. That swelling was my body screaming, and I finally had to accept that my old definition of "running"—continuous miles—was no longer sustainable.

The Unexpected Breakthrough

The real shift came not from a sudden burst of fitness, but from an act of fatherly support. In December 2024, my 9-year-old daughter ran a Reindeer Romp 5K. I ran it with her, finishing in about 35 minutes, and for the first time in years, I experienced no knee pain or discomfort. That was my green light. That's when I decided I could run sometimes and eventually train for a proper race.

Embracing Run-Walk-Run (The Smart Strategy)

I set my sights on the City of Oaks 10K in November and started training in August. My key decision was embracing the Jeff Galloway Run-Walk-Run method. I used a training program on my Garmin to structure the workouts around this principle.

To be frank, I initially resisted this approach. I used to think the walk/run method wasn't "real running." But I can tell you now, it’s not a compromise—it’s a smart, sustainable strategy, especially for mature runners who need time to build strength without incurring injury.

This method truly helped my body adapt. While I did have a couple of weeks where my left shin and ankle were sore after longer workouts, they cleared up well before race day. The structure allowed my knee to handle the mileage I needed.

Setting the Compass: Goals That Build Confidence

My first goal for the 10K was simple: just finish. That was my only focus. After a few months of successful training, I gained confidence and adjusted my goal to a more ambitious target: holding a 12-minute average pace, which meant finishing in less than 1 hour 20 minutes.

I'm thrilled to report that I completed the City of Oaks 10K in 1 hour 12 minutes with an average pace of 11:33!

The Takeaway for Every Older Runner

My journey from the operating table to the finish line taught me that running doesn't have to look like it did in our 20s or 30s. The key to long-term enjoyment and success as an older athlete is patience, listening to your body (especially those swelling signals!), and embracing strategic training methods like Galloway's Run-Walk-Run. You don't have to quit; you just have to adapt.