This is a brief review and commentary on NSCA article “Aging and Factors related to Running Economy” from Nov.2011.
This study compared Young (18-39yr), Master (40-59) and Old (60+) runners. The nutshell is that running economy can be maintained by program that promotes strength and endurance. Older runners (and adults in general) are more prone to losing their type IIB fibers to the natural aging process. Think of IIB fibers as your fast twitch/power muscle fibers. This explains the stereotypic walking patterns of elderly people being slow and small stride length.
However, this process can be stopped and reversed with a properly designed strengthening program. The study states that besides the usual leg strength routines, runners should also include upper body strengthening. This upper body strengthening is what improves the ability to change directions and run-not trudge- uphill. Dr. Michael Yessis, PhD. talked about this in his book “Explosive Running” The Coach K runners have been following this practice and have experienced significant improvements in their hill climbing skills as well as speed on the flats.
So while, we cannot stop the chronological clock, we can slow down or repair the physiological changes. This would be a great time to remind everyone to read or re-read “Younger Next Year” by Dr. Henry Look, M.D.
This study compared Young (18-39yr), Master (40-59) and Old (60+) runners. The nutshell is that running economy can be maintained by program that promotes strength and endurance. Older runners (and adults in general) are more prone to losing their type IIB fibers to the natural aging process. Think of IIB fibers as your fast twitch/power muscle fibers. This explains the stereotypic walking patterns of elderly people being slow and small stride length.
However, this process can be stopped and reversed with a properly designed strengthening program. The study states that besides the usual leg strength routines, runners should also include upper body strengthening. This upper body strengthening is what improves the ability to change directions and run-not trudge- uphill. Dr. Michael Yessis, PhD. talked about this in his book “Explosive Running” The Coach K runners have been following this practice and have experienced significant improvements in their hill climbing skills as well as speed on the flats.
So while, we cannot stop the chronological clock, we can slow down or repair the physiological changes. This would be a great time to remind everyone to read or re-read “Younger Next Year” by Dr. Henry Look, M.D.
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