Efficient, But Brittle, Older Runners

Al Truscott

Gretchen Reynolds reviews a recent study in today's NYT. The study looked at running economy - defined as oxygen consumption at specific running paces - and injury history among highly successful runners of all age categories (finished in the top three in their AG in recnt 5 K and 10K). The researchers discovered that older - > 60 - runners showed the same pattern of efficiency as younger runners, except they couldn't reach the same high end speeds. But, they tended to become more brittle, with calves and Achilles' being of the most concern. Supposition was we need more time to heal as we get older. (Any surgeon could tell you that.)

I have become convinced that running shorter distances more often is NOT a good idea for older (+ 55) runners, despite one's injury history when young. I am also convinced that older runners *can* train to run at speeds not much slower than those in their middle years, 40-55. Another part of the study demonstrated that top times for 60-64 y/o runners in the NY marathon have by 7 minutes (16 for women) in "recent" years.

The first step towards going fast and hard is believing that you can.

Paul Hough

Hmm. Latest issue of Inside Tri has short insights from 5 different top coaches. One talked about runners over 50 maintaining running economy but losing foot/ankle/calf pop. Point was that to maintain speed he felt older runners needed more Heavy resistance exercise (i.e., low weight/high rep = no ROI) along with speed drills, plyometrics and the like. It was only a short blurb, but it pointed to the opposite direction of just doing LSD when you are older.