Guess my age at the upper photo here when this photo was taken. Most runners look younger than their biological age.
Guess my age at the upper photo here when this photo was taken. Most runners look younger than their biological age.
seattle prattle wrote:
fisky wrote:
Years ago, I helped write a book on anti-aging so I had access to the leading world experts at the time. I've also had special blood work done to find markers of aging. So here is my take.
Distance running is far, far better than being sedentary with age, but it's not ideal for anti-aging because it puts a lot of stress on the immune system. When you're young, your immune system is strong enough to handle the stress, but as we age, the immune system can no longer fight off the stress. OTOH, recreational runners doing less than 30 miles per week are better, but they also need more steps to stay healthy as possible for as long as possible.
In my opinion, distance runners should be doing the following.
1. True HIIT workouts called SITs. SIT stands for sprint interval training. You can read about it by searching for Phil Campbell Sprint Interval Training. SIT training boosts T and hGH levels and helps speed up the metabolism.
2. Take supplements. As we age, our cells become less efficient. They're like little factories that need both enough materials and the right kind of raw materials to function properly To counteract this effect, you have two supplement options. a) Take supplements that specifically act to keep cells young and b) Ensure that your body gets enough of the right raw materials.
The RDA for supplements is for the average person. A distance runner will run more in a week than the average person will run in their entire 60 plus years of adult life. It's obvious that you need more raw materials. And to keep those cellular factories as efficient as possible, they should be the RIGHT raw materials.
What you should take and why would be too long to type, but I'll list what I'm taking if anyone cares.
3. Lift weights at least 3x/week. Weightlifting boosts metabolism. Some lifts can be heavy, but there's no need to go max weight. A set of reps done to exhaustion counts as a SIT effort. I do SIT level lifts every day. In the past week, I've done 31 sets of various lifts to exhaustion. This is NOT crossfit. SIT requires a 90 second break between sets. That break is optimal to allow the body's energy systems to return close enough to normal to benefit from the next set of SIT. A shorter time period for recovery is counterproductive to the SIT concept. I normally do another body part lift while waiting, but it will not be a SIT (to exhaustion) lift.
4. Eat healthy for you. Everyone is different. I have a friend who can't eat gluten, but for me, I tried going gluten free for 30 days and noticed no difference at all.
5. Assuming you're lifting and running, you should be taking a protein supplement every day. I usually add a scoop of unflavored protein to my morning coffee along with MCT oil. The oil helps fight hunger, cravings, and the post-carb crash that follows a high-carb meal. But again, that's what works for me. I try to get 90-100 grams of protein every day.
6. Sleep and stress reduction are also important. Some people on this board could take a more "we're all in this together" approach when it comes to discussion on vaccines, for example. We can just agree that we see it from different perspectives and try to explain that perspective.
Good stuff.
Just so happens that i do similar to this in most every regard except the supplements, and I'm pleased with how it is working.
Thanks for sharing in such detail, and keep up the good work.
SP et al, what brand of BCAA's do you take? Thanks!
Idk how this is possible.
1. Even if you are training seriously, 70-100 mpw you are running outside for what 2 hours a day max?
2. If you live up north there is a big part of the year where the weather is gray and dark
3. Even if you live down south is your entire run really in the sun? Like there has to be some shady parts.
I am only 27 years old, but I never stopped running post college. I look fine and haven’t looked any different since I was 22. My friends that stopped running and training look awful. They put on weight, skin isn’t as good from lack of sleep, and they just always look run down. I think running keeps you young, I know many former athletes that never stopped that are much older then me and their skin looks great.
My Cross-Country coach in high school was 63 but looked 45. He looked way younger than people his age.
jamin wrote:
Look at interviews with those Turpin kids, who were stuck in their rooms their rooms their whole lives ... they all look half their actual age. I noticed a similar phenomenon that acquaintenences I had who sat around and smoked weed their entire 20s usually aged well.
They did look young.
The one girl was 17 when they got it and she sounded like she was 10 and liked maybe 13.
At 21, she looked like a high schooler with a lot of makeup.
Her sister was 34 and looked like they were a year a part.
34 on the left, 21 on the right
https://s.abcnews.com/images/US/abc_turpinsisters_le_211115_1637007757634_hpMain_16x9_992.jpgThey were abused their whole lives and rarely were let out the house. Only in very controlled circumstances or photo ops.
The older one was taken out of school in third grade and the other never went to school.
COACH WIZARD 1 wrote:
Guess my age at the upper photo here when this photo was taken. Most runners look younger than their biological age.
www.coachjs.se
75 years old
Running ages you faster. No doubt. Same with NFL players.
https://ultrarunninghistory.com/wp-content/uploads/2020/12/trason-1988-246x300.jpg
^^^ hey look it’s Ann Trason
https://trailsisters.net/wp-content/uploads/2018/04/red_rocks-e1525036408822-500x333.jpg
Need to know wrote:
seattle prattle wrote:
Good stuff.
Just so happens that i do similar to this in most every regard except the supplements, and I'm pleased with how it is working.
Thanks for sharing in such detail, and keep up the good work.
SP et al, what brand of BCAA's do you take? Thanks!
I tried BCAAs 4 years ago and used ALLMAX Nutrition BCAA, Instantized 2:1:1 Ratio, available on Amazon.
I don't use it anymore, and from what i read, it doesn't seem like a runner would need it unless you were really cutting down your calories.
But I do take whey protein powder and Casein protein powder every day, and I think that is important for Masters Age athletes in particular.
I took creatine for a long time, too, but I am giving that up because I want to be lighter, weight wise. and I don't think it was helping in that regard.
Thx, SP. To everyone else -- in my opinion...which is based on anecdotal evidence...exercise in moderation, keep your weight down, strength train, get your sleep, have structure to your days, limit your stress...get married once and remain happily married, limit or abstain from alcohol...no drugs, no sun. Among runners, genetics and sun are primary factors that contribute/detract from a youthful appearance. Even though I can't stand Jamin, I'll respond to the question originally asked -- due to confounders (intrinsic aging and cumulative sun exposure), I'm still undecided on the oxidative stress that comes from truly high level distance running sustained over decades (if it eventually overwhelms cellular repair mechanisms with age/time). However, most runners over 40 years old have bigger contributors (stress, sleep, genetics) at work and aren't running massive mileage. And as awful as masters competitors can sometimes look, their non-running peers are usually worse off...often much so. Lance looked good until several years ago and now looks fine for his age....Shalane is an example of Irish skin with marked UV damage.
Need to know wrote:Lance looked good until several years ago and now looks fine for his age
What? Lance "now looks fine for his age?" Lol. 😂
Look at this podcast from 2 yrs ago with Armstrong & rocker/former VH member Sammy Hagar. Armstrong was 48 then and looks like he's in his late 50s/early 60s! Hagar was 72 then & looks like he's in his mid/late 50s!
Hagar looks fantastic & he's not a runner nor an endurance athlete!
https://youtu.be/G1fKYsZYm-gSerious Guess wrote:
COACH WIZARD 1 wrote:
Guess my age at the upper photo here when this photo was taken. Most runners look younger than their biological age.
www.coachjs.se75 years old
Eh, why mock a proud old man’s feel-good thing? Most people would say 50-60. He’s probably actually like 70 in the pic, and that’s his point.
Never understand why people on this site are randomly mean to someone the way they’d never be in real life. In real life, you’d immediately be guarded and anxious that you might guess too high and offend the person who is asking clearly because they feel good about how young they look relative to their age, so you’d guess unrealistically low.
No, Asians don't raisin (applies to me) and blacks don't crack.
Genetics, diet and drinking and sleeping habits are what people should worry about with aging, well genetics not so much but they will impact more than running. I decided not to go the alcholism and junk food route that was apparently damn near destiny for my 7 siblings. The difference in health age and appearance is distinct to put it lightly.
We all have lots of hair still though, even the oldest who is 65, barely receding hairlines at the part. Mine is barely gray at 59 and I think that might have to do with being healthier too.
Running, just worry about injuries, not doing so much you can't live an otherwise full life, and you will be fine.
wow it was so good <a href="https://www.ritecoupons.com/stores/opove-discount-coupon-codes.html">OPOVE coupons</a>
Aging Old Stiff wrote:
Need to know wrote:Lance looked good until several years ago and now looks fine for his age
What? Lance "now looks fine for his age?" Lol. 😂
Look at this podcast from 2 yrs ago with Armstrong & rocker/former VH member Sammy Hagar. Armstrong was 48 then and looks like he's in his late 50s/early 60s! Hagar was 72 then & looks like he's in his mid/late 50s!
Hagar looks fantastic & he's not a runner nor an endurance athlete!
https://youtu.be/G1fKYsZYm-g
No, he doesn't. He slouched like an old guy, his, arms look like a 70 year old's, his nose droops and is enlarged and he's trying very hard to look like a younger guy down with the kids by having long scruffy dyed blond hair and wearing a black t shirt, but it doesn't disguise the fact he's in his seventies at all.
Armstrong clearly has better muscle tone, reactions and posture.
Here's the straight scoop.
OP, you are talking about surface appearances. You are talking about looks,
How about, let's look a little deeper?
Conditioning, strength, endurance, flexibility, speed, range of motion, posture, and agility - look at a fit runner and you see finely conditioned physique with very real capabilities to run, and run well.
So, looking beneath the surface, let's size it up.
Comparing older masters distance runners to their younger counterparts, you probably see someone who is a bit more solid than the prototypical svelte physique of younger runners. I have certainly noticed that.
Of course, aging also comes with a loss of agility, dexterity, some muscle mass, a slowing metabolism, and a generally heavier stature. In some cases, posture can slump as well, Joints get stiffer, connective tissue less elastic, bones density can decrease, and the risk of injury increases.
Runners that can sustain the demands and pounding of running decent mileage often have to fortify their mass to sustain the stresses. Many older runners cross train or resistance train so they can minimize risk of injury. Simply put, if a master's runner was going to be as light and svelte as a younger runner, they probably would be prone to a lot more injuries.
So, continuing to distance run can be very effective at slowing down the effects of aging on one's physique, flexibility, dexterity, etc. And taking the smart steps to engage in a solid conditioning program to minimize injuries that would otherwise plague the aging runner, will contribute substantially to that positive physique and conditioning.
Does that process prematurely age distance runners? I really don't think so. Compared to their non-running counterparts, they actually have the conditioning and fitness of individuals many years younger. This has been fairly well studied, by the way, and that is the finding.
COACH WIZARD 1 wrote:
Guess my age at the upper photo here when this photo was taken. Most runners look younger than their biological age.
www.coachjs.se
probably 65-70?
Break Free Brad wrote:
Aging Old Stiff wrote:
What? Lance "now looks fine for his age?" Lol. 😂
Look at this podcast from 2 yrs ago with Armstrong & rocker/former VH member Sammy Hagar. Armstrong was 48 then and looks like he's in his late 50s/early 60s! Hagar was 72 then & looks like he's in his mid/late 50s!
Hagar looks fantastic & he's not a runner nor an endurance athlete!
https://youtu.be/G1fKYsZYm-gNo, he doesn't. He slouched like an old guy, his, arms look like a 70 year old's, his nose droops and is enlarged and he's trying very hard to look like a younger guy down with the kids by having long scruffy dyed blond hair and wearing a black t shirt, but it doesn't disguise the fact he's in his seventies at all.
Armstrong clearly has better muscle tone, reactions and posture.
Armstrong may have better muscle tone & posture but he looks old in the face - much older than 48 (my 21 yr old son's girlfriend looked at him & said he looked as old as her grandfather who is 65! Lol). When I first saw Hagar, I thought he was in his late 50s/early 60s thinking most of the VH band members were born around the late 1950s or so. I looked up Hagar's wikipedia & couldn't believe he was born in 1947! FFS, he looks a whole heck of a lot younger than 74!
Remember this thread is about how you look in the face from aging. And that's generally how we're judged as we age particularly by the opposite sex. No one gives a crap as you age if you're a lean, fit person or that you can place in your age group at a local marathon - all they care about is how old or young you look in the face (think social media).
I'm a fantastically fit person with a muscular, aesthetic physique from weight training and I'm in top cardiovascular shape from running. But I look like hell in the face from 35+ yrs of daily running in the sun, wind, heat, cold, pollution, etc. It really has done a number on my face significantly accelerating aging & making me look like a 70 yr old when I'm only double nickel! Lol. 😂 And as a widower looking for a GF, I get rejected all the time by women around my age who say I have a nice physique and all but look so damn old - they say they don't want to date someone that looks as old as their father! 🤣 (if I don't laugh at myself I go into deep depression over this).
I sure need those mask mandates to come back in my community - they reduced my anxiety & improved my social life. 😷
A few questions for you:
1. Any worries about taking the mega-dose of Vitamin D? I take 6000 IU a day and I'm a believer. You take more than triple that amount though.
2. Any thoughts on Vitamin K MK7 to go in combination with the Vit. D? My sources tell me the K is necessary to balance the D somehow. (not pretending I understand that).
3. Are your books available? Link?
