55 to 64

Runner's World (UK) - - Coach/ training -

If you’re one of those peo­ple who is never happy with your race re­sults, this might be a good time to start ac­knowl­edg­ing the suc­cesses you’ve al­ready had. ‘I am ap­pre­ci­at­ing my past times more than I did when I ran them,’ says Suzanne Ray, who in 2014 set the 60+ course record at the Cal­i­for­nia In­ter­na­tional Marathon with a 3:24:01, aged 62. ‘The key to longevity in run­ning is joy,’ she says.

But this doesn’t mean you can’t still con­tinue to strive for im­prove­ment. Run­ning, ac­cord­ing to Ray, is more about meet­ing your own goals than it is about beat­ing oth­ers, which means the drive to con­stantly seek more from your­self should be ‘al­most es­sen­tial’.

Mean­while, you will need to make some train­ing changes. One is to recog­nise that just as mas­ters run­ners don’t re­cover as eas­ily as open-class run­ners, older mas­ters run­ners don’t re­cover as quickly as younger ones. You have to be­come more adept at mon­i­tor­ing and judg­ing your re­cov­ery, not re­ly­ing on tim­ing rules or other run­ners’ ex­pe­ri­ences. ‘The key is only to do the next work­out when you’re re­cov­ered,’ says Cot­ner. ‘In some cases it’s only a day or two longer than when you were in your 30s and 40s. Some­times it can be a whole week.’

Run­ning coach Mark Cleary adds that this is a good time to start tak­ing ex­tra rest days (even if that means hav­ing two or three days off in a row) if you feel a warn­ing twinge. ‘I’ve learned that be­ing in the game is more im­por­tant than try­ing to push and not be­ing able to com­pete,’ he says.

Tom Mcg­lynn, founder of the on­line train­ing pro­gramme Run­coach, has de­vised a rule of thumb he calls 60/80. It ap­plies to run­ners of all ages (Mcg­lynn is in his 40s) but is par­tic­u­larly im­por­tant to older mas­ters run­ners wor­ry­ing about their in­abil­ity to put in the high vol­umes they once did. What the 60/80 rule means, Mcg­lynn says, is that even mas­sive cut­backs in train­ing don’t slow you down as much as you might fear. ‘I can do 60 per cent in terms of vol­ume and in­ten­sity and still be 80 per cent as good,’ he says. How­ever, to make this work, he says, you need to be care­ful not to in­crease your speed­work in an ef­fort to com­pen­sate for re­duced vol­ume. ‘A lot of peo­ple do 60 per cent of the vol­ume and then they train so hard they wind up with Achilles ten­dini­tis and other prob­lem,’ he says.

Run­ning is more about meet­ing your own goals than it is about beat­ing oth­ers

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.