Q I’m in my 50s and although I do the same amount of training, I’m getting slower. Any tips?
A Even elite runners slow down with age, so you’re not alone! Studies have shown that our aerobic capacity declines as we reach our 40s, and continues to drop by about 10 per cent each decade after that. This means that a 60-year-old runner will have more endurance capacity than sedentary people their age, but 20 per cent less capacity than their 40-year-old self. Studies have also shown that with every passing decade after 40, stride length and preferred running speed drops by about 20 per cent. Runners older than 40 also produce less power in their lower-leg muscles which has an impact on performance.
To help reduce the effects of the natural ageing process on your running speed you could try taking a weekly or even twice-weekly yoga class to improve your flexibility. Standing yoga postures will help to develop flexibility and strength within your legs, which will help to maintain your stride length and improve your overall running posture. It’s also helpful to do resistance training. Not only do we lose power within our lower-leg muscles as we age, but we also lose muscle throughout our entire body, which results in an overall loss of strength. Upper- and lower-body resistance training at least twice a week will counteract this. Finally, maintain variety within your running sessions to avoid your fitness plateauing: run at different speeds and on a range of terrains (grass, trails, roads, track). This helps to maintain motivation while encouraging your body to continually adapt. DM