Live Well
7 Tips for Older Runners
By Tim Neary
Ready for more competitive running in your veteran years and as much fun , fulfilment and well-being as you ’ ve always had ? Follow the tips below .
1 . PBs are still possible
I ran a 5km lifetime best two years ago , at age 55 . From 22:20 at the Randburg Harriers time trial one wintery evening in 2002 to 21:47 16 years later in 2018 . It took a sustained effort and careful training , and I mention it not to show off , but to illustrate that PBs are very much still possible in our later years . Lifetime bests now are more likely in the shorter distances , but aiming for age-group PBs in longer races is a great substitute , and still very satisfying , and they provide targets for us older runners who still like to give it a full go .
2 . Three times a week is enough
For older runners , the one metric that counts is now ‘ Weeks Uninterrupted ,’ rather than ‘ Days Uninterrupted ,’ as it used to be . Pay attention to your tiredness levels , and don ’ t be afraid to drop a training run when your legs are still heavy from the previous run . This indicates under-recovery , and quickly becomes irreversible if ignored , leading to injury , a break in training consistency , and performance-loss . You can still achieve great things on three runs a week , e . g . Tuesday and Thursday , and a longer one on Saturday .
3 . Recovery is now more important than consistency
This might seem to contradict what I said above , but it ’ s not meant to . Consistency is still king , and without it , performance will be limited , but now recovery becomes the absolute catalyst to consistency , and must become your top training priority . Younger runners can get away with being under-recovered , and have some tolerance for carrying niggles , but older runners will almost always get found out . Don ’ t chance it .
4 . Pacing means running longevity
Run within yourself and run for longer . It ’ s that simple . But it doesn ’ t simply mean run slowly , it ’ s about getting the pacing right , both in training and racing . Here is where it gets a bit complicated , because both of these are moving targets and will increase as your condition increases , but the rule of thumb is to train mostly at no more than 60 to 70 per cent of your max , and to race at 10 per cent below your race pace for the first half and then pick up in the second half to run a negative split .
5 . Maintain muscle mass , maintain your leg speed
As we age , we lose muscle mass , which leads to a loss of leg speed , not the other way around . Keep your muscle mass and you ’ ll keep your ( natural ) leg speed . Don ’ t go crazy in the gym , though … focus on measured , manageable functional strengthening routines .
6 . Speed kills
Contradicting the point above ? Again , I don ’ t mean to . Running at speed is important for recreational competitive runners chasing PBs , but it is high-risk running , especially for older runners . Limit the number of runs you do at more than 80 per cent of max , and recover properly afterwards . Stretch and roll the calves , hammies , quads , glutes and lower back liberally .
7 . Pay extra attention to the little things – like niggles
Especially the niggles … but also good nutrition , enough sleep , proper pacing in training and racing , stretching and strengthening , and supplementing . All are more important now than ever before .
Benefits of a Good Night ’ s Sleep
Getting enough sleep has a lot of proven health benefits . It leaves you feeling energetic and alert , and allows you to lose weight , exercise , work , learn , even socialise and do all the other things you enjoy .
More importantly , your body is actually hard at work while you sleep . It uses this ‘ down time ’ to restore the hormonal balance , which keeps your heart healthy , reduces stress , prevents inflammation , helps keep blood sugar consistent , and helps control weight . The body also repairs itself , which helps to keep the circulatory and immune systems functioning properly . Furthermore , your brain forms and stores memories while you sleep .
Most adults need between seven and nine hours of sleep per day . Getting less than six or seven hours of sleep for just one night can affect you the next day . Chronically missing out on sleep increases your risk of disease .
Tim Neary ran his first half marathon at 24 years of age and over the next 30 years he went on to run hundreds more halves and more than 60 standard and ultra-marathons , including his first love , the Comrades Marathon . With a degree in the arts and supplementary qualifications in coaching , fitness and mental health , he helps runners over 40 to get onto ( and stay on ) their feet . More info at https :// runningtim . com .
68 ISSUE 148 JANUARY 2021 | www . modernathlete . co . za