Advancing years doesn't necessarily mean slowing to a stop. Photo: Colleen Petch
or 40, perhaps?), you scaled back your exercise regimen. You took up
golf, tennis or bowls, not running. My parents called our neighbour mad
because he ran every day. He was probably all of, what, 45?
Haven’t times changed. Now not only are more people
running than ever before, but they are running into their later years
and in greater numbers. And many are only taking up the sport in middle age. Not only that, runners are often holding their times - and sometimes getting faster as the years progress.
running than ever before, but they are running into their later years
and in greater numbers. And many are only taking up the sport in middle age. Not only that, runners are often holding their times - and sometimes getting faster as the years progress.
However this can be hard to pull off. And hard to
accept when you just aren’t clocking the times that you used to, despite
disciplined training.
accept when you just aren’t clocking the times that you used to, despite
disciplined training.
A running friend in his late 50s asked recently
whether it’s possible for him to get faster rather than slower, which is
what’s happening. He’s training for a comeback marathon, having
completed more than a dozen over his lifetime with a sub-3 hour PB. And
while he’s not expecting to relive those glory days, it’s frustrating
him that training isn’t delivering the pace rewards it used to.
whether it’s possible for him to get faster rather than slower, which is
what’s happening. He’s training for a comeback marathon, having
completed more than a dozen over his lifetime with a sub-3 hour PB. And
while he’s not expecting to relive those glory days, it’s frustrating
him that training isn’t delivering the pace rewards it used to.
Generally if you want to run faster and farther,
you've got to improve your running economy, or how efficiently your body
uses oxygen. The less oxygen and energy you need to run at a certain
pace, the longer you can go.
you've got to improve your running economy, or how efficiently your body
uses oxygen. The less oxygen and energy you need to run at a certain
pace, the longer you can go.
But according to athletics coach and owner of runnersconnect.com
Jeff Gaudette, running economy doesn’t change much in older runners and
in fact can be maintained into your 60s if training is targeted
properly.
Jeff Gaudette, running economy doesn’t change much in older runners and
in fact can be maintained into your 60s if training is targeted
properly.
“Some decrease in performance is probably
inevitable with increasing age,” he says. “But the drop in race times is
much slower than you might think: about 1-2 seconds per mile per year
for medium-distance races (10-15km) and 4-6 seconds per mile per year in
the marathon.
inevitable with increasing age,” he says. “But the drop in race times is
much slower than you might think: about 1-2 seconds per mile per year
for medium-distance races (10-15km) and 4-6 seconds per mile per year in
the marathon.
“Much of the decrease in race performance with age
can be explained by decreases in oxygen uptake, upper and lower body
strength, flexibility, and muscular [explosive] power,” says Gaudette.
can be explained by decreases in oxygen uptake, upper and lower body
strength, flexibility, and muscular [explosive] power,” says Gaudette.
Therefore, older runners should adapt their training to focus on these areas.
Interval workouts will improve oxygen uptake,
weights training and strength exercises will improve muscular strength
and power, and flexibility will be enhanced through quality stretching
and/or yoga.
weights training and strength exercises will improve muscular strength
and power, and flexibility will be enhanced through quality stretching
and/or yoga.
“It makes sense to shift your focus from racking up
big mileage as a younger runner to getting in and recovering from
high-quality workouts and ancillary training sessions as a masters
runner,” Gaudette says. “Incorporating more weight lifting and
stretching into your routine will guard against the effects of ageing on
your muscles.”
big mileage as a younger runner to getting in and recovering from
high-quality workouts and ancillary training sessions as a masters
runner,” Gaudette says. “Incorporating more weight lifting and
stretching into your routine will guard against the effects of ageing on
your muscles.”
Gaudette also advises marathoners to do shorter
races, as studies show you might “age” slower at 10-15km than you do in
the marathon.
races, as studies show you might “age” slower at 10-15km than you do in
the marathon.
“Take heart that all runners tend to age slower, biologically speaking, than their sedentary counterparts.”
Sydney sprint and strength coach Rod Clarke (runfasthq.com) believes improvement can be made in all events for all ages, depending on an athlete’s background.
“If we are talking about untrained athletes then
improvement should take place at any age especially with a good training
program.
improvement should take place at any age especially with a good training
program.
“If you’re a trained athlete then improvement could
be more difficult, especially if you have a good training background.
However, it’s not impossible,” Clarke says.
be more difficult, especially if you have a good training background.
However, it’s not impossible,” Clarke says.
“When applied to 10km - marathon distance runners,
you can't go past classic interval training methods. Try 10 x 400m with a
1 min rest or 1-3km intervals off 3 mins rest. You can then play around
with the variables of distance, speed and recovery.
you can't go past classic interval training methods. Try 10 x 400m with a
1 min rest or 1-3km intervals off 3 mins rest. You can then play around
with the variables of distance, speed and recovery.
“With the above methods you need to be kept
accountable by getting yourself are good coach or keeping accurate rest
times with a watch.”
accountable by getting yourself are good coach or keeping accurate rest
times with a watch.”
