Like Sands Through the Hourglass…

These past summer Olympic Games got everyone talking about athletic performance over 40. Elite athletics aside, it’s really important to acknowledge and adjust training and expectations to the physical changes that occur as our bodies age.

The myth was long ago exploded that running is a sport for the young. In fact, it is now well documented that many of the stereotypical signs of fitness loss as we age are actually the result of inactivity, and not aging alone. There are just a few things you have to keep in mind if you are a runner over 40:

The Need for Intensity
If you’re over 40, you need to do at least one high-intensity workout a week. Choose an interval workout that gets your heart rate to about 80% max.

Cross Training for Strength
Maintaining muscle strength is important for runners of any age – to help improve performance and reduce the risk of injury. For the older runner, it’s even more important to keep your muscles strong. Work both your upper and lower body and don’t forget core work to help prevent back strain/injury.

Stay Properly Hydrated
As we age, the ability to detect thirst can be less acute. Use the “pee test” throughout the day; your urine should be light yellow, not dark or concentrated.

Rest and Recover
As we get older, it’s even more important to add rest and recovery days into our training schedules. If, after a hard workout you are experiencing excessive soreness, or if your morning resting heart rate is elevated after a hard run, you may want to take another rest day before hitting the road again. Which leads me to…

Listen to Your Body
It can be difficult not to try to continually push to maintain a PR or pace. It’s natural however, that as we get older longer distances can become more challenging, we experience more aches and pains, we stay sorer longer. Try running minutes rather than mileage and consider alternating your running days with other aerobic exercise like bicycling or swimming.

As we grow older, muscle fibers begin to shrink and become less sensitive to nerve impulses. As a result, cardiovascular endurance, strength, balance and coordination may decrease. Remaining active is a key to maintaining excellent health and emotional well-being. Just be mindful of how you feel and follow these simple guidelines and you’ll be an injury-free runner all your life!
 

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