You get older, you get slower, even for the elites science, competitive records and experience all show that all athletes slow with age. It’s true and it starts happening faster and faster (as you get slower and slower) after 40 and especially after age 50. You might not be able to beat father time, but you can fight back.
Quite a few recent studies have shown that regular, targeted strength training can at least push back and help hold our fading paces a little longer. Here are my 7 favorite strength and weight training exercises to-do as a Master’s runner that hates the idea of slowing down.
When we moved three years ago, one of the most under-appreciated aspects of our new neighborhood, for me, was the trail access to a local reservation right at the end of our street. Suddenly, I had no excuse not to try trail running. Except for the mud and snow.
Once winter came, I did what I always did and headed down into the basement for a season for running on the treadmill. I actually really don’t mind the treadmill, but it can become monotonous month after month.
It would have been nice to escape onto those trails again, but I was always worried about slipping or pulling something with little traction in the ice or mud.
Real runners don’t use treadmills. Or something like that. There is a bias against treadmills in the fitness community. Some just find them boring. Some think they can cause injuries. Some just really hate them for other personal reasons.
Living in the Northeast, I’m not going to say I prefer running on the treadmill, but I’m glad they exist to help keep my motivated and in-shape in the dead of winter. However, being a data nerd, I do often wonder about treadmill workouts. I certainly don’t totally trust the numbers the treadmill is spitting out.
Just how hard are you actually working on the treadmill? What is the pace if you change the incline? Do your mechanics change on the treadmill? Should you really always set it to a 1% incline? Let’s get some answers.
I’ve been running regularly for a long time. I don’t say this to brag, but to point out the kinds of issues I struggle with now might not be the same as the ones a beginner runner finds most difficult. Depending on where you are in your fitness, just starting, somewhere in the middle, or a long-time veteran, you will likely encounter different struggles both mentally and physically.
It’s February here in the Northeast and we are deep into treadmill season. Despite some brief respites of days over the freezing mark, the majority of my runs over the last two months have been on the treadmill.
As a replacement for the bulk of base miles the treadmill often gets maligned, but as a training tool for specific, targeted workouts, I think it is often neglected. I wouldn’t want to run all my miles on a treadmill, but the treadmill can have a purpose in your training cycle.
It’s the dark days of February in New England which means lots of people are bundled up and running outside to train for the marathon. God bless, them. Training locally for Boston is probably the toughest and sometimes most dangerous part.
I don’t have to worry about that this year, but I’m still trying get some running in despite the snow, ice and general unpleasantness outside.
It’s a fact, runners don’t like the strength train. We’d rather be running, of course. I struggled for years with trying to stick to a workout routine. I’d be relatively consistent in the winter/off-season, but as soon as it started warming up, I’d drop the gym for the roads. With the knee diagnosis, I’m now likely paying the price for all those lopsided years of running and riding without proper strength training. Ironically, it’s only in the last year that I’ve found a strength routine that works for me. Maybe it will work for you. Trust me, it’s better than arthritis.