It’s best to slow down as we get older-or is it? A new study focused on running and its association with walking economy, the rate of O2 consumed per distance covered which is thought to be a predictor of mortality risk. The researchers wanted to know if older adult runners were better walkers than non-runners. The scientists gauged walking economy via gas analysis and measured ground reaction forces to determine walking mechanics.
Runners had 7%-10% better walking economy than walkers. There was no significant difference in walking mechanics among all subjects.
Researchers concluded that running mitigates the age-related deterioration of walking economy, whereas walking for exercise appears to have minimal effect on the age-related deterioration in walking economy.
While this study suggests that older adults interested in improving their longevity odds should lace up their running shoes, it’s important to ensure safety and movement quality for this group.
At any age, running is one of the simplest forms of exercise. While training for runners is always subjective, there is a particular set of principles that apply specifically to older-adult runners.
Here are some tips on highlighting safety, performance and fun for this group:
Progress safely. If you want to become a better runner, then run. As an adult runner, you can generally increase your weekly training volume by 10% each week and avoid injury. Of course, be sure to set an appropriate cap to the total weekly volume based on your goals, needs and limitations. More is not always better!
Run less. Cross training will not make you a better runner. But it will keep you fit while giving your body a break from the pounding of logging miles. Cycling and swimming are also good nonimpact options for adult runners seeking to keep fit and minimize wear and tear.
Strength train. Adult runners lose muscular strength faster than they lose cardiorespiratory fitness. Keeping your body strong will go a long way toward preventing common injuries like plantar fasciitis, runner’s knee, muscle strains etc.
Recover. This is often the most neglected aspect of a runner’s program, and for older-adult runners it is more essential than ever. There are many ways to expedite recovery. Proven strategies include proper nourishment, foam rolling, compression wear and good sleep.
Have fun. Unless you make your living by running and training, the whole point of running (or any exercise for that matter) lies in the joy it brings to your life. Explore different running routes. Invite a friend to join you. Join a local running club.
The great thing about running is that, at any age, you can always find a small victory in getting out the door and returning home safe and sweaty.Resource: IDEA Fitness Journal