Run Strong For Life
Runners in their sixties and above can thrive at 26.2, but good preparation and the right training plan are key to running strong
The smart training plan for any age. Don’t let the years stop you
One of the joys of endurance sports such as running is longevity. In October last year, I watched an athlete finish the Frankfurt Marathon in 2:27:52. It’s an impressive time by anyone’s standards, but it was made all the more impressive by the fact it was run by 59-year-old Tommy Hughes, and that he beat his son’s time by nearly four minutes (See RW Feb, p26). There aren’t too many footballers or boxers still going strong in their 60s and beyond, but turn up at any race in the UK and you will see masters athletes pushing their limits and challenging themselves to be better. Here’s what happens as we get older and how you can factor the ageing process into your training, with a focus on the marathon.
• There is a reduction in muscle
function and strength As we get older, we lose muscle fibres, they become smaller and some of our fast-twitch fibres convert to being less-powerful slow-twitch fibres. Declines in our nervous-system function can limit how we fire and activate our muscles.
• The heart changes Our maximum heart rate decreases, the heart and arteries become less flexible and the amount of blood that’s pumped with each heart contraction (stroke volume) also goes down. This means that our maximum oxygen uptake (VO2 max) declines.
• Energy release is less efficient
Mitochondria are the power stations in the body’s cells, taking in nutrients and converting them into energy. These reduce in volume and capacity as we get older.
• Bone-mineral density decreases
This is especially true for women who have gone through the menopause.
For all of us, this decrease means we have to adapt our training and diet to ensure our bones remain strong enough to deal with the high-impact nature of running.
However, the good news is that with the right training, we can slow many of these natural declines.
• Take your time Work off a longer training cycle to give yourself more time to build up to the marathon. Training over 18-20 weeks will help ensure you don’t build your long runs and key sessions too quickly.
• Recover more Plan to have more rest or active recovery between harder sessions and longer runs. Giving yourself two to three (or more) easy days between harder workouts is a must. A diet rich in vitamins and minerals, consistent sleep and managing stress levels will lead to improved fitness. Keep a training diary and continually score your physical and mental stress – adapt (ease) your plan if you see a downward trend.
• Lengthen your training cycle
Runners can get caught up with a seven-day training week but often end up cramming in training as a result. Try planning your training in blocks of two or three weeks (see training plan below right for an example).
• Run by feel Do your sessions using perceived effort rather than chasing a certain pace on your GPS; this will allow you be more responsive to how your body feels on a day-to-day basis.
• Do just enough Interval training can still be highly effective for older runners, but the goal should be to do what is required to get the adaptation required, and no more. Perhaps that’s 5 x 3 mins of faster bursts and not 8 x 3 mins, or one interval session a week rather than two. Accept that you might need longer to recover (as above).
• Cross-train One of the best ways to incorporate high-quality training is in the pool or on the bike. Aqua-jogging is a fantastic way of adding interval sessions: you get the resistance of the water but with no impact (for more on this, see Ask Jo on p74).
• Warm up well This is critical for masters runners, especially before races and faster sessions. Spend 15-20 minutes raising your heart rate and
completing mobility exercises, including hamstring sweeps, bum kicks, hip swings and other drills.
• Keep easy runs easy Turning all your easy runs into steady efforts can be a recipe for injury; masters athletes need to be even more disciplined with their pacing. Marathon-pace running is useful in small doses but most weeks your long run should be comfortably slower than your goal race pace.
• Duration, not distance Between 2:30 and 3:00 is enough time for your longest run. Don’t worry if this leaves you a long way short of 22-23 miles; you need to focus on what you can adapt to, not just what you can do.
• Strength train Squats, dead lifts, lunges, seated rows and chest-press exercises are key to slowing the decrease in your muscle function and bone density. Combine this with yoga or Pilates. Do some strength and conditioning every three to four days.
• Fire it up Short (eg 10-sec bursts) fast hills and ‘strides’ – where you run at a fast pace over about 60 metres – can help maintain leg speed without the cost of a full interval session. These can be added during or after easy runs.
• Mix it up: Do plenty of your running on trail or grass surfaces, which can reduce impact and help to keep you focused on your effort, not the pace.
Endurance coach Tom Craggs has an MSc in performance coaching and works on the Athletics Academy of Sporting Excellence Programme for British Athletics.