4 Tips for Aging Runners

Do you ever find yourself thinking: “I don’t know how much longer I’ll be able to do this”?

As the popularity in running grows, so too does the number of marathon and ultramarathon finishers aged 35 and older. This age group is called the “Master’s Runner.” 

Although no person is immune to the impacts of aging, we know that continued exercise helps reduce the decline in muscle mass, heart health, and endurance to reduce chances of preventable diseases later in life. 

So, how can you support your goals and make running a lifetime sport? 

A recent article I read by Willy and Paquette, titled “The Physiology and Biomechanics of the Master Runner” helps give an idea of what changes happen in Master’s Athletes, and what we can do to maximize running performance.

If you’re an experienced runner or soon graduating into the Master’s division, you’ll likely start to notice that running begins to feel harder than it once did. This is due to the natural reduction of several cardiopulmonary (heart and lungs) functions including: heart rate, VO2max, and cardiac output. 

Before you say all that sounds like a raw deal - realize that when you maintain your running hobby as you age, you’re twice as likely to escape preventable chronic health conditions compared to your inactive peers.

The unknown is often the most agonizing part of this question: “I don’t know how much longer I’ll be able to do this.” So, it is my mission to provide you with what we DO know about how aging impacts running performance and mechanics. 

• Cardio Function: The reduction of VO2max appears to be the reason behind workouts feeling harder than they used to. 

• Calf Muscle Strength: The calf muscle and tendon is the most impacted by aging, causing less propulsion and speed.

• Overall Leg Strength: Changes in lower leg muscle strength reduce power generated in each step.

With this knowledge, you can be confident in where you invest your time when it comes to injury management and performance maintenance as you age with this sport. 

Preparing yourself for the future is the best way to keep yourself running for a lifetime. 

Here are my top three tips for Masters runners:

• Cardio Function: Continue doing hard workouts, just like you have been doing for years. These types of workouts help to train and work to preserve your VO2max, no matter what year you were born.

• Calf Muscle Strength: Slow, heavy calf raises. The current recommendation is 3-4 sets of 6-8 repetitions, performed 2-3 times per week. Plyometrics (jumping exercises) are also an important part of every runner’s program.

• Overall Leg Strength: Heavy resistance training. The current recommendation is 2-3 sets of 5-8 repetitions for each major muscle group, performed 2-3 times per week at an intensity of 80% 1RM. 

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Unsure of what these recommendations mean for you? Please reach out to ask me about them so I can support your lifelong running goals. Or ask me your questions at: [email protected]

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Take action! Start focusing on your running longevity with these suggested resources below.

Note: Purchasing through these links is a simple way to support me at no extra cost to you! As an Amazon Associate I earn from qualifying purchases. Thank you!

1. Jump Rope for plyometrics and calf strengthening.

2. Garmin Watch for interval tracking to challenge your VO2max.

3. Bowflex Adjustable Weights for targeting strength of the calf and lower leg muscles.

4. "Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer" by Margaret Webb - a collection of narrative stories of women over 50 with goals of running for a lifetime.

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Source:

Willy R, Paquette M. “The Physiology and Biomechanics of the Master Runner.” Sports Med Arthrosc Rev. 2019 Mar;27(1):15-21.