Want to keep running well as the decades roll by? Heed these training tips from the experts at Marylebone Health
Words: Sarah Sellens | Images: Shutterstock
Stronger heart and lungs, boosted bone density, less stress and a calmer state of mind… running is renowned for its health benefits, but can you really set striding goals as you age? Absolutely! While the demands that running makes on your body may change as you get older, the great thing about the sport is that you can adapt the way you train to reap more body-boosting rewards. And with every new decade, running will offer up some benefits you hadn’t even anticipated. To discover the best ways to run stronger for longer and with fewer injuries, we tapped Marylebone Health’s (@mhglondon) Dr Rebecca Robinson, consultant in sport and exercise medicine, and Jim Pate, senior physiologist, for their top tips.
In your 20s
Training for performance gains is often a priority, however, it’s important to develop good running fundamentals (both technical and physical), as these will underpin your body’s resilience for a lifetime of running. Becoming more familiar with complementary exercise training such as strength and conditioning is critical to making the greatest performance gains, but it also will equip you with the knowledge and skills that will benefit your body for years to come. Bone density is still peaking, so it’s important to ensure your hormonal health is optimal. Regular periods are a good marker of optimal oestrogen levels to support bone health, but if you take a contraceptive, make sure your periods are normal during a break. Participation in competition will encourage you to establish a routine and grow your running knowledge, but experiment with a variety of events to find your preferred discipline. Find your tribe, whether it’s a running club, parkrun or a couple of running buddies – they will motivate you and be part of your running for the decades to come.
Strength-training workout for runners
In your 30s
Muscle mass has peaked and so has performance. Indeed, participation at the higher, elite level of competition is often ending – the average age of a female Olympic marathon champion is just under 30; champions over shorter distances tend to be younger. Narrowing your focus can extend your competitive running, particularly if favouring longer, endurance-based events. From your 30s, it’s not all about running, either. Exercise can be a highly effective tool for mental health during a busy time when life may involve an established career and young family. For women having children, the phases of pregnancy and return to competition are now better recognised, and female health physiotherapy is highly recommended to guide you through a time when your running body will change. Later in the decade, training might shift away from performance gains and towards enjoyment. Social running with others can increase enjoyment and help maintain a routine. Now bone density has peaked, add run-specific gym work to your schedule. This can be mixed with yoga, Pilates or gym-based strength and conditioning.
In your 40s
Maintaining your fitness and performance is still relatively easy, so exploring and broadening your experience of running outside of competition is a good strategy if you’re to stay interested and consistent with running. Performance might no longer be as important as using running to maintain fitness and function, and to condition for health and wellness. Perimenopause will see your hormones change around about now, so staying strong and maintaining aerobic fitness through running can help both the physical and psychological elements of this life change. Injury prevention and resilience become priorities, so perform supplementary exercise such as strength and conditioning will mitigate accumulating wear and tear. Social training sessions help maintain your engagement and enhance the mental health benefits, e.g., stress relief, in your prime career and family years.
In your 50s
After menopause, women lose the relative health protection of oestrogen, so keeping fit offsets the risks of conditions including heart disease and diabetes. Maintaining your run fitness is possible, but making performance gains may mean cutting down on high-intensity training sessions. This protects your musculoskeletal health from injury, and you may add in more cross training such as cycling. For competitive 50+ athletes, age-group competitions provide a good quality and standard of field on roads, tracks and trails. Your running and supportive exercise is key in maintaining good bone mineral density and muscle mass.
In your 60s
The health gains of decades of running continue to set you ahead of the field in terms of bone, muscle and even heart health. Quality strength work and good nutrition need to be maintained to facilitate running longevity for the years to come. Your training focus should shift towards fitness and function maintenance. Ageing affects fitness and functional capacity negatively, so maintaining long-term activity may indeed make you look better compared to your peer group, and keep your body more similar to a younger condition.
