How not to get slower running as you age
Posted on: Wednesday 16th September 2015
by Coach Sergio at MaccaX
We love our sport, we want to keep improving but then we hear this: “Well, I could run well but I’m getting older so I can’t be fast anymore …”
You have probably noticed (if you follow results of age group athletes as they age) that you can still see some great swim and bike times but most athletes do get slower on the run.
My question is : Is age really to blame the most?”
Of course we all know that as we age we produce less testosterone, bones and joints deteriorate and there’s not much we can do about it but what I find in ALL athletes when they age is the loss of muscle mobility and elasticity, joint integrity and strength. All that happened mostly due to OUR fault in not doing the correct work.
All athletes want to do is to log miles and miles on their training, hoping they can transform their “aerobic engine” to be like Superman!
People !!!! Stop focusing on marginal gains (yes how much can you improve aerobically if you have been doing a lot already? Not more than 1 to 2%) and turn your focus to where you can get 10, 15 or even 20% improvement – legally!
What I’m saying is to focus on addressing the problems I mentioned above.
As you age you HAVE to focus MOST of your training on strength and add consistent mobility work through exercises, myofascial release, stretching , etc. Then you do training that sharpen your skills and speed!
Here are the five elements you need to focus on.
* Joint integrity
* Power / Speed
I have my athletes do hill repeats where they start with lunges (promotes stretching under strength, mobility and joint integrity) then do accelerations to the top of the hill (promotes power/speed, proper technique as you are forced to work on leg extension and glut activation and and of course mental strength)
We do this (I mean variation that incorporates, hills, strength and speed) EVERY Wednesday, all year round.
Try that for 6 weeks and I can guarantee you will improve only by the gain in mobility alone.
Don’t let the ‘Age thing’ scare or beat you.
Posted in Athlete's Journey, Athlete's Journey » Training