55+ Living Guide Spring 2019 55 LG SPRING 2019 JOOM | Page 30

during running. And we also need more recovery time
between higher intensity runs/intervals. If a younger
person needs a day of lower level movement to allow
recovery, we older bodies need 2–3 days between harder
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efforts. Harder efforts of 30 sec or so done in sets of 4–10
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are good to add once you have been on a program for at
least 4–6 weeks. These more intense intervals are what
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gives us the extra “fountain of youth” benefits mentioned
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earlier in this article.
I coach older age group athletes competing in running
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and triathlon and for all my older clients, I make sure in
addition to the 2–4 times a week they are running, they are
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also doing at least 1–2 times a week of a functional strength
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training program. For the older athlete, it is imperative
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to have a handful of exercises that strengthen the smaller
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support muscles involved in running and that work on
balance and stability for the one leg stance involved in
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every step of walking/jogging/running. Without working
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on balance, injuries that are unnecessary may develop but
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they are easily prevented with a few exercises done
consistently as a supplement to your running program.
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Every running program will tell you the first step is to
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clear your program with your doctor, especially if you
have been inactive for a longtime and/or have some
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underlying health conditions. I encourage you to get
Requirements: 62+ OR Mobility Impaired
your annual baseline blood work and physical during
which you ask your doctor if there is
any reason you should not start a run
program. Now you will have base-
line measures of cholesterol, blood
pressure, etc. to compare 6 months or
a year into your program. Seeing the
improvements in these markers will
serve as incredible motivation when
your program motivation may need
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a boost!
Finally, muscle and joint issues need
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to be discussed. Common knowledge
and we’ll waive the joiner’s fee
is that running will destroy your
and give you this
joints over time but interestingly,
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comparative research has disclosed
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that life time runners have a lower
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frequency of knee surgeries than sed-
entary adults. Very interesting! Proper
footwear, programming, technique
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and hygiene practices such as limber-
Call today for a branch near you.
ing, stretching, functional strength
training, etc. appears to be the differ-
CAPITAL DISTRICT YMCA
ence between injury and no injury
518.869.3500 • www.CDYMCA.org
55+ 4.19
NOT the running itself. This is good
news for us 50+ interested in trying to
add life to our years by starting a new
BETTER TOGETHER — The Capital District YMCA is a leading Capital Region charity.
fitness practice this season.
Bishop Broderick
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AT THE Y.
30
May–August, 2019