October 11, 2020

Running in your Twilight Years | E1

49 minutes

Considerations for "seasoned" runners

I started endurance running at age 58. I’m now 65 and run 8-10 full marathons and 10-15 half marathons annually plus a host of shorter distances with my kids and grandkids. As I was ramping up I don’t recall seeing much guidance on considerations that more “seasoned” individuals should factor in versus the younger crowd. I know I went down the minimalist track and paid dearly for it with shin and knee issues. Full cushion for this senior. Also, Fartleks and aggressive hill repeats can be injury-prone too and I think proper cadence is even more critical to lessen impact stress.

It would be great to encourage more participation in the 50 plus crowd that exclaim “oh, my knees are too bad” or use some other excuse that are really euphemisms for fear and lack of knowledge of how to add running to their regimen safely.

All the best,

Steve

This week's question comes from Steve who wants to know what special considerations the more seasoned athletes have when getting into running.

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I'll be referencing a great episode of Run Chat Live that all twilight runners should listen to...

Episode 29 | Tips for the Older Runner with Dr Rich Willy

Some Statistics:

- Muscle mass loss as we age is just under 1% per year over 30 years old (actually ~ 8% per decade)

- VO2 max declines 7% per decade

- Finish time declines 8% per decade

- Max HR declines ~ 1 beat per year after age 20

- More muscle mass loss and tendon stiffness loss in the calf - where we get 50% of our propulsion

- 13% reduction in stride length from 20 to 60 years old

- Aerobic Capacity of a runner in their 80’s is double that of a non-runner

Fun Fact:

- In 2013 a couple in Australia in their 70's did a marathon a day for a whole year and ran all the way around Australia. They ate only raw plants and she was a cancer survivor! (@janette.murraywakelin and her husband, Alan Murray)

Minimalist Running Shoes for Seniors:

- Shin pain in uncommon among seniors as it's usually a bone stress reaction and seniors are more prone to musculotendinous injuries

- Switching to minimalist shoes forces a mid or forefoot strike in SOME runners.

- This shunts stress down to the lower leg away from the knee. Placing more demand on the calf or "plantarflexors"

- Lacking strength and tissue tolerance here could account for the injury trouble.

Hill Training for Seniors:

- Hills are tough for seniors as they demand more power from the calf. Seniors typically have less power in the calf due to muscle wasting

- Hills help develop power and prevent muscle mass loss. They are really important for older runners but you have to build up very very slowly as they are risky business

- I'd say impact stress is less concerning in the older runners as they are less prone to bony injuries and more prone to muscular and connective tissue injuries like tendinopathy, muscle tears and plantar fasciopathy.

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By Matthew Boyd

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