#106: Running After 40: Lessons To Improve At Any Age, with Sean Lee

Aug 23, 2025

Sean Lee, a late-blooming athlete who began running at 45, has completed 17 marathons and two Ironmans. In this conversation, he shares valuable lessons from a decade of running, including training evolution and the balancing act of strength training. Lee emphasizes the importance of nutrition and proper race preparation, along with the mental aspects of racing. He also offers insights on adapting workouts as one ages, and how to build consistency for newcomers, proving that dedication and a growth mindset can lead to extraordinary achievements.

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ADVICE

Schedule Your Race Nutrition

Eat and drink on a strict schedule during long races; set your watch to remind you every 30 minutes.
Rotate gels, real food, and electrolytes so you avoid flavor fatigue and maintain steady energy.

ANECDOTE

Hamburgers In Drop Bags

Sean used Costco frozen hamburgers and drop bags so he always had the real food he craved during a 100-mile race.
Eating every 30 minutes transformed his late-race energy and allowed him to run the final 20 miles strongly.

ADVICE

Build Base Then Add Speed

Build a strong aerobic base with lots of slow miles before adding speed work.
Add track and tempo workouts later to regain speed for races that require sustained running.

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