Top 5 Tips For Runners Over 40

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