A 96-year-old former marathon runner who still competes in races shares his 3 tips for longevity, including daily soup and long phone calls with friends

• Richard Soller finished a marathon at 85 and competes in a 5K race each year with senior athletes.
• Soller said he stays fit by running or walking 5 miles a day, and eating a diet free of salty foods.

Richard Soller became the oldest finisher of the 2012 Chicago Marathon at 85 — and, more than a decade later, he's still hitting the pavement daily.

Soller, now 96, is gearing up to compete in the National Senior Games this July, where he says he will complete a 5K with other men in his age range. Soller already won the gold medal in the race four years ago after completing the 5K in just over 47 minutes, but he keeps returning to the games to stay active and catch up with old friends.

Soller revealed his top tips for living a long and healthy life to Insider, including prioritizing long phone calls with friends and walking thousands of steps a day.

"I've always felt that if you keep going after a dream or after a goal, things will work out," Soller told Insider of his ability to race each year. "I've set my mind to the fact that I want to keep going, and I do."

The 96-year-old gets 5 miles worth of steps a day

Soller said he didn't run as he did when he was younger, but he still aims to get 10,000 steps in a day — which translates to roughly 5 miles of movement.

"I try to keep moving and not sit around and watch television," Soller said. "I like to read, but I'd rather keep moving than reading."

Many people consider 10,000 steps as the ideal number to stay consistently active in a day, but the number was started as a marketing slogan to sell pedometers, not through medical advice.

Data suggests you don't need to hit 10,000 to be healthy — even a short walk can help stave off chronic disease. One study from last year found that doing just 3,800 steps a day helped reduce the risk of dementia, and walking shorter distances at a faster pace was linked to fewer cases of heart disease and cancer.

But 10,000 works as a sufficient goalpost for Soller, who gets his steps in at the gym or from walking back and forth from his house to his mailbox. Even more impressive, Soller walks without listening to audiobooks or music, instead keeping his mind occupied with "good thoughts."

On short walks, Soller said he likes to think about "positive things, friends, and all the good things in life that are happening."

The athlete takes maintaining friendships seriously

Soller's daily routine often includes long phone conversations with friends and family.

Soller credits his many friendships, including those forged at the National Senior Games and other competitions he's been in, as the reason for his positive outlook on life.

"I use the phone a lot, I use the computer, and, as often as I can, I try to get together," Soller said, adding that "it's kind of hard when you have so many friends to meet in person."

Soller's commitment to his friends might keep his mind sharp, as scientists have found that people who don't experience cognitive decline as they age often have high-quality relationships with friends and family.

Soller acknowledged that making new friends later in life can be challenging, but he said he often reaches out first to say hello.

The senior athlete prefers simple foods like cereal and soup

As for his diet, Soller keeps it simple: cornflakes with orange or grape juice for breakfast, turkey or peanut butter sandwiches for lunch, and lean meats such as fish or chicken for dinner.

He's a big fan of soup, electing to have a bowl with most midday meals, and has fruit with breakfast and instead of dessert to keep his sugar intake low. He also said he stays away from salty snacks and red meat — both linked to heart disease when eaten in excess.

Before a race, Soller consumes an energy bar and a cup of coffee to give him a slight edge, he said.

Though most of Soller's day involves caring for his wife of almost 64 years, who has Alzheimer's disease, the senior athlete's daily commitment to his health and maintaining social bonds is key in keeping the 94-year-old motivated and happy.

"There's a light at the end of the tunnel if things go wrong," he said. "Be sure to stay around good people, try to eat right. Hopefully, your life will be as good as mine has been over the years."