It’s often said that running is a lifelong sport, and the challenges that running puts
in front of us, definitely change as we age. I don’t know about you,
but how I used to approach running in my 20’s is very different to how I approach running now!
But the great thing about running is that as you age,
you can adapt and overcome even the most unexpected of challenges to your running.
How about those runs where the first mile feels horrible? You know the ones...
I remember running in my 20s, being able to put my shoes on and head straight
out of the door and into my running workout with no bother at all.
Yeah, that’s not how my body works any more!
As we all reach our late 30s, and start running into our 40s and beyond,
one of the subtle (or maybe not so subtle)
changes that happens is that it takes a little longer for our bodies to warm up into a run.
From an injury prevention perspective, yes, but also a comfort point of view,
it’ll pay dividends to dedicate a little more time to warming up before you run as you get older.
There’s little more miserable than setting off on a run and effectively taking your
body by surprise. You know those runs where the first mile or two feels slow,
heavy, and way more effort than the pace would suggest. Those runs that have you
questioning many life decisions before you even reach the end of your road.
Isn’t it funny how even with those runs, your body eventually catches on to what’s happening,
and it’s often those runs that have you finishing feeling great.
But you can avoid those torrid early miles, and reduce the risk of injuries like calf strains
along the way, but taking the time to warm up with a gentle pulse raiser like a brisk walk,
and some dynamic movements like squats, lunges and leg swings, before you even break into a run.
Now, how about what happens to your pace as you get older?
There’s no getting away from the fact that after about 35 years of age most runners see
their speed slowly start to decline. Not a particularly inspiring thought is it?
But bear with me! I’ve come across some really interesting running data,
comparing thousands of runners across all age groups, completing 5K races and marathons.
It confirms what I’ve always intuitively felt to be true about specifically the
way in which we all get gradually slower with age. It’s not all doom and gloom!
The team at pace-calculator.com have published tables
showing Average 5K and Marathon paces for runners in 2010, based on Age and Gender.
The data comes from 10,000 5K runners, and over 21,000 marathon runners.
I had to convert the average paces in the tables to average finish times. But I could then compare
the decline in average 5K and Marathon finish times for both men and women, at ages 30 and 60.
The data really illustrates that, on average,
both men and women experience a significantly bigger relative drop-off in 5K performance
between the ages of 30 and 60, compared to longer distances like marathons.
So that would suggest that if you enjoy pushing yourself and want to minimize the effects of
aging on your finish times, it would make sense to lean towards longer distances as you get older.
Not really a shocking conclusion given that this is exactly what we see from elite runners like
Eliud Kipchoge and Kenenisa Bekele; track stars moving to marathon distance as age wears away
at their track speed. It’s just interesting to see the data for normal runners like you and me.
Okay, so have you ever had a friend, family member or perhaps a colleague
tell you that you shouldn’t be running so much as “you’ll wreck your knees”?
I certainly have! And I get it, With common injuries like patellofemoral pain being known
as “runner’s knee” it kinda paints a grim picture for the old knee joints!
But when it comes to the potential for long term damage to your knees, and the risk of developing
osteoarthritis as a result of your running, you can politely point these well-meaning
know-it-alls to the several recent studies that debunk that particular running myth.
A comprehensive systematic review and meta-analysis in 2017 compared data from 25
studies, and over 125,000 research participants in total, concluding that recreational runners
were actually at a lower risk of hip or knee osteoarthritis than the sedentary population.
So, keep on running strong and know that if anything you’re doing your knees a favor by doing
so… especially when compared to the alternative of getting unfit, weak and out of shape.
Now, how about what we love to eat?
When it comes to the hard truths of getting older and trying to stay fit,
little is more relatable than the fact that you simply can’t outrun a bad diet.
That’s true at any age, but I’ve seen it again and again when years of bad eating habits hit home
as you get older and start to gain weight, despite working out and running regularly.
Guess what, just like not being able to get away without a proper warm up before a hard running
workout, or bailing on your weekly strength routine, getting older means that we won’t
be able to justify that midweek pizza as being acceptable just because you ran this morning.
The reality is that if you’re trying to lose weight, or maintain weight in your 30s, 40s,
and beyond, simply running probably won’t cut it,
unless you’re also making an effort to eat a healthy, balanced diet too.
But you already knew that, right?! We all need a reminder from time to time, trust me.
How about those post-run aches and pains?
As we all get older, it takes a little longer to recover properly between runs and workouts,
and if you fail to adjust your training accordingly,
a lack of recovery can easily lead to injury and frustration.