How do I Avoid Turning into a Typical Slow Twitcher with Age?

Training Advice/Discussion

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8 years ago 10/05/2015 3:47pm EDT

re: jjjjjj

jjjjjj wrote:
A 59 second 400m is not exactly maintaining fast twitch speed unless he was a 59 second 400m runner when he was 20. 44 second quarter milers turn into 54-60 second quarter milers over time, if that. How to arrest this inevitable speed loss is the question. I'd think that all the speed workouts that the young do would be applicable to the older.

How do you measure fast-twitch speed? I don't believe you can.

I'm 54 and I don't have the mobility I used to. Nor can most older runners maintain the same training volume.

What makes you think the ratio of fast-twitch to slow-twitch changes.

Our bodies are beaten up plus there's a natural reduction in muscle mass, testosterone and V02 max as we get older

And we grow ear hair which increases aerodynamic resistance.

8 years ago 10/05/2015 4:45pm EDT

re: speed thrills

speed thrills wrote:
In short -- use it or lose it.

My thoughts exactly. Also, anything you can do to stay flexible, because in my own experience when you lose flexibility you also lose speed and you're more prone to injury.

8 years ago 10/05/2015 8:23pm EDT

re: Shawn H

You have 10 years before you have to start worrying. Just keep yourself healthy and keep up your speed work - including the 200/400 reps at mile race pace. Phase in some weight lifting and get serious about it 10 years out. Full body stuff with heavy weights, low reps, full range of motion. Squats, Dead Lifts, etc. None of that "weight lifting for runners" crap. Add in some Plyometrics. When you get in your mid 40's, you have to factor in more recovery and cross training to keep yourself healthy. 50's are tough. You will slow down, but you can still be competitive. You will really need the strength training then. Don't let yourself flab out at any point. Always keep the track workouts going.

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