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Top 5 Tips For Runners Over 40

4/25/2019

4 Comments

 
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While running across the lifespan can help to slow the rate of decline of cardiovascular capacity and strength, as a runner enters the masters years they will experience an inevitable and unavoidable progressive decline physiologically, biomechanically and also in performance.

Here are 5 tips to help the runner who is looking to stave active:
.
  1. KEEP RUNNING! Running across the lifespan has been shown to add years to runner’s lifespan compared with non runners
  2. STRENGTHEN YOUR CALVES! Between 20 & 60 yrs, runners will experience approximately 1/3 reduction in power generated at the calf when running...and your calves 
  3. CHANGE UP YOUR SPEEDS!  It’s important to not get stuck in the ‘mid & comfortable running pace’ rut. Running at speed can assist with building tissue tolerance and running body resilience-which may be injury protective (when done with wisdom)
  4. STRENGTH TRAINING! From 20-80yrs 30% of muscle mass is lost- resistance training can help to offset and even reverse this change .
  5. MIX UP INTENSITIES! Adopting a hard: easy approach can assist with optimizing tissue health, thereby assisting with the development of a chronic training base while not being interrupted through injury 

TAKE HOME: By adding even just one of the above tips you may assist your running (P.S. Still very helpful also for runners sub 40yrs) 👍🏻

​Brad Beer, a physical therapist and owner of POGO Physio in Australia, wrote the following post.  He has tons of great information on his blog and Instagram.  Follow him @brad_beer

4 Comments
Callum Palmer link
11/20/2019 06:02:00 pm

My dad will have to pay attention to this as he still does a lot of running. Now as you said here, it would be best to strengthen up your calves. When you age, you lose the strength that is generated in them so you need to keep working them.

Reply
Bob link
12/18/2020 10:15:30 am

I like your running tips. I tore my hamstring. I'll have to get some PT exercises.

Reply
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