Why Runners Get Slower With Age (and How Strength Training May Help)

Interesting article. Thanks for posting the link. It's puzzling to me that loss of speed/performance with age could be mostly related to ankles and calf muscles.

I'll have to read the linked research papers, but this just doesn't sound right to me.

gilt wrote:

Interesting New York Times piece:

http://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/?action=click&pgtype=Homepage&version=Moth-Hidden&module=inside-nyt-region&region=inside-nyt-region&WT.nav=inside-nyt-region&_r=0

I'm fascinated by the science of aging and performance. I am currently getting faster in my 50s and I'm sure its something to do with the cycling I've started doing. Maybe it has added power to my calves and helping me drive off harder. Have to read it in detail.

gilt wrote:

Interesting New York Times piece:

http://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/?action=click&pgtype=Homepage&version=Moth-Hidden&module=inside-nyt-region&region=inside-nyt-region&WT.nav=inside-nyt-region&_r=0

Ugh, "studies" like this really frustrate me. What many doctors, scientists, and amateur "biohackers" don't understand about distance running is that racing is WAY more than the sum of its parts. It's why the Brian Mackenzies of the world never finish at the front of distance races. I can guarantee you that Brian Mackenzie's calves, quads, etc. will be well conditioned into his 50s. But we've already seen what a core focus on regular strength training does for him and his runners.

duderunrun wrote:

the Brian Mackenzies of the world

duderunrun wrote:

Brian Mackenzie's calves, quads, etc

Who?

What are you even talking about?

interesting article

He's the Cross Fit Endurance guy. You know....run 20 mi/wk, do X-Fit WOD's daily, eat Paleo and you'll finally break the holy grail of 5 hours in your next marathon.

gilt wrote:

Interesting New York Times piece:

http://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/?action=click&pgtype=Homepage&version=Moth-Hidden&module=inside-nyt-region&region=inside-nyt-region&WT.nav=inside-nyt-region&_r=0

Okay, I've read the linked study abstract and I'm don't understand. He's saying the primary cause of loss of speed is loss of strength in the ankle muscles and calf.

How can the Kenyans run so fast? They have almost zero lower leg muscles.

Something is missing in this study. When runners get slower and cadence (rate as he calls it) says the same, then range of motion is declining. That's a function of quads, hip flexors, hamstrings... i.e., the upper leg muscles.

Am I wrong? What am I missing here?

fisky wrote:

[quote]gilt wrote:

Interesting New York Times piece:

How can the Kenyans run so fast? They have almost zero lower leg muscles.

Something is missing in this study. When runners get slower and cadence (rate as he calls it) says the same, then range of motion is declining. That's a function of quads, hip flexors, hamstrings... i.e., the upper leg muscles.

Am I wrong? What am I missing here?

The reference to "strength" is a bit ambiguous. There is no straight, one to one correlation between distance running ability and leg strength. I go to the gym and see guys doing squats with three times as much weight as I could ever handle, but at the local 5k, I finish about 10 min faster than they do. I think the mystery may be that there is a particular kind of functional strength that is breaking down because muscles and tendons are losing elasticity with age. I have always noticed that runners pushing into their 50s look like their legs stab the ground with each stride compared with the fluid motion of a younger runner. Maybe the calves and lower leg muscles are just no engaging properly because they can no longer have the elasticity to deliver the functional strength needed to run. Just a guess. But my intuition leads me to believe the study authors.

" I have always noticed that runners pushing into their 50s look like their legs stab the ground with each stride compared with the fluid motion of a younger runner." I've observed this as well and I always thought like you - that the muscles and tendons are losing elasticity as we age. There is no longer the spring and propulsion of the foot off the track or road. I am starting to add plyometrics (done on grass) to my weekly routine in the hope of staving this off!

Aging Scot wrote:

gilt wrote:

Interesting New York Times piece:

http://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/?action=click&pgtype=Homepage&version=Moth-Hidden&module=inside-nyt-region&region=inside-nyt-region&WT.nav=inside-nyt-region&_r=0

I'm fascinated by the science of aging and performance. I am currently getting faster in my 50s and I'm sure its something to do with the cycling I've started doing. Maybe it has added power to my calves and helping me drive off harder. Have to read it in detail.

Improvement may be due to the increase in your lactate drop zones

Bloody well right wrote:

" I have always noticed that runners pushing into their 50s look like their legs stab the ground with each stride compared with the fluid motion of a younger runner." I've observed this as well and I always thought like you - that the muscles and tendons are losing elasticity as we age. There is no longer the spring and propulsion of the foot off the track or road. I am starting to add plyometrics (done on grass) to my weekly routine in the hope of staving this off!

I have not noticed this, but I will look for it. Most of the over-50 non-track runners I know are marathoners who run with that distinctive low heel lift shuffle of marathoners. Even when they try to run fast, they're just shuffling faster.

I have noticed that when I tape my plantar from toe to heel and tape the arch, I feel like I have more bounce in my stride. I tape up before masters track meets. Subjectively, it seems to help. The tape would make the plantar stiffer, in theory, which in turn should give it more springiness, again in theory.

Thanks for sharing. I have to agree w/adding strength training as I get older. Lately, I've been incorporating more muscle/strength training w/less mileage. Thus far I feel stronger and less injury prone.

the linked exercises are not about strength really, but about dexterity and flexibility--none involves lifting large weights. the calves go in the late 30s--a huge limiting factor keeping them healthy. I never found any exercises particularly good at overcoming those injuries--including the calf raises they mention in the linked piece within the times article. However, I saw squats in a thread here the other day and I tried to do them properly for once, almost all the way to the ground (no weight) and the calf pain went away and I've been able to run the past three days with no calf problems so far. The magic cure? We'll see. So far just lots of soreness in the hamstrings and other places but the calf pain hasn't reappeared through a couple days of almost 16 miles each.

jjjjj wrote:

the linked exercises are not about strength really, but about dexterity and flexibility--none involves lifting large weights. the calves go in the late 30s--a huge limiting factor keeping them healthy. I never found any exercises particularly good at overcoming those injuries--including the calf raises they mention in the linked piece within the times article. However, I saw squats in a thread here the other day and I tried to do them properly for once, almost all the way to the ground (no weight) and the calf pain went away and I've been able to run the past three days with no calf problems so far. The magic cure? We'll see..

I was getting those calf pulls regularly in late 30s too. What fixed it is regular leg massage therapy from a MT. Stuff works. Expensive, but worth every penny. Also do lots of wall stretches very slowly. Calf raises didn't work for me. Getting more flexibility ankles, calfs, etc. works.

Not what I've seen either unless they are slower. I've seen plenty of over 50 runners regularly do sub 38s and 18 min. They all have good form.