Fitness After Fifty: The Older Runner

Jill Barker (The Gazette: Montreal, Que. September 9, 2008) learned that older runners can continue to benefit from their sport, if they take care of themselves.  It was good to read that research has dispelled the myth that years of running does more harm than good.

People who enjoy running have fewer injuries than people who do not exercise. This means that if the spirit moves you it is still okay to run around the neighborhood.  Of course that doesn’t mean you can trash your body either.  Health benefits from exercise are reaped by those who train responsibly.  Technique is important.  Older runners just need a little more pampering than their younger counterparts.  The pampering comes in the form of stretching, resting, not ignoring pain, splurging on good shoes and cross training.

• Stretch often: muscles lose suppleness and resilience as they grow older. The added tightness leads to decreased range of motion. The altered range of motion changes the stride length, which in turn increases the risk of joint pain and injury.  Stretching reduces muscle tightness.  Stretch after, not before, every run.
• Rest regularly:  Older runners experience more muscle damage.  This damage takes longer to repair.   Most middle aged runner’s recommend an every-other-day routine, or alternating a hard/easy workout schedule.  How far you run each day is up to you, but the more mileage the higher incidence of injury.  Figure out a goal that doesn’t put too much wear and tear on the body.
• Don’t ignore pain:  We can’t do this anymore.  A few aches and pains is one thing but pain that goes on for weeks without letting up requires professional attention.  The earlier the diagnosis and treatment, the sooner you will be back on the track.
• Cross training:  if you use the same muscles every day you will end up with a repetitive stress injury.  Mix up your routines to include other forms of exercise.
• Good shoes:  Jay Caldwell (Anchorage Daily News: Anchorage, Alaska. August 12, 2003) writes about how older runners differ from younger runners. Older people take shorter steps more quickly, they bend their knees and hips less, they bounce up and down more, and they strike the ground harder.  The heels take a beating.   Older people have less elasticity, less shock-absorption in the muscles and ligaments, less fat cushioning on the heels and less bone density.  It makes my feet hurt just reading about it.  Old people aren’t going to get any younger, but they can be smarter and they can afford better shoes.  

 

Comments

[Mortimerinc.blogspot.com]

This is just the info I've been looking for. I'm 57 and I've just started running again. My son and significant other are telling me I'm too old and I'll injure myself which makes me what to run even more. I intend to run a 5K again but I want to train without injuring myself. I'm glad I found this resource.