Age seems to slow down many runners, Nandini Reddy explores if its just age or are their other factors.
Young runners seem to be faster. Some believe that it is because younger runners use their leg muscles differently. But is it only age that causes this change in gait and running speed? While most of us accept this logic that as we age our speed would diminish there is little to prove that this true. Today senior marathoners are flooding the marathon corrals. They even clock better timings than their younger counterparts, so what then what is it that slows us down?
A study states that muscles can be reinvigorated to perform at peak levels at any age if the person follows the right type of strength training. As we grow older our aerobic capacity decreases and with each passing decade it reduces by a further 10%. So while an octagenarian runner might have better aerobic capacity than a sedentary 40-year-old, there is still an amount of training that needs to be done to ensure that the body is in tune.
Strengthen the Muscles
So what is it that really slows us down as we age. With regular exercise, aerobic capacity can be improved or maintained – so that means you can keep up your pace. There is evidence that shows that muscles in the lower legs age earlier than others. That means that without adequate care the muscles will start losing strength and subsequently lead to injury. The two most important muscles that should be focussed on are the ankle and calf muscles. If these muscles are not strong enough then the chances of Achilles tendon and calf injuries tend to increase.
Another reason why we tend to run slower is our weight. As we grow older our metabolism slows down and the ability to lose weight reduces. Fit people who eat slowly, include protein and vegetables in their meals and watch their junk food intake will not have this issue. But if you don’t watch your food quality and quantity then maintaining a healthy weight becomes an issue. Running when you are overweight comes with its own range of injuries.
One of the biggest reasons people slow down as runners when they grow older is actually the lack of motivation. One starts to become more conscious and careful to avoid injury and in the process, they stop doing the exercises which would help them avoid those injuries. Changing your mindset is the best way to stay active at any age.
Take the time to smell the roses but keep running because age doesn’t slow you down only your mind does.