All of us wish to remain healthy, vital, strong and ready to meet all the challenges of life. Those of us who have chosen running as one of the many ways to do this realize that time takes away what we once could do and discourages us by decreasing finishing times in races and relinquishing the speed we once had.
How can we maintain as much of these characteristics, (speed, strength, flexibility, cardio-vascular endurance, etc.) and especially our running skills to continue to propel us to reach our goals of being the best we can be? Obviously age is a major factor that cannot be denied.
A simple explanation for slowing down as we age is based on physiological systems deteriorating. Three of the most prominent systems in this slowing down phase of our running careers are the respiratory system, the muscular system and the cardiovascular system. Each system is of prime importance for performing at the highest level possible. Any decrement in one, two, or all systems will have a significant impact on performance.
Prior to discussing some of the ways to reduce the deterioration of these systems, lets look at what we are dealing with; as for the respiratory system the most consistent problem associated with this system is the loss of elasticity and muscle mass especially in the rib muscles and diaphragm. This loss affects the exchange of O2 to the tissues for producing energy. Along with the loss of muscle mass and elasticity to the respiratory system, the overall loss of muscle mass to the muscular system eventually takes its toll by reducing the amount of force that can be generated to the leg muscles for moving the body forward at a pace once achieved when younger.
According to a ventolin-albuterol.com in Medicine and Science in Sport and Exercise journal by Dr. Paul DaVita, Professor of kinesiology at East Caroline University in Greenville, N.C. the reduction of specific muscle mass in the foot and calf of the lower leg seem to deteriorate faster than those of other muscles in the body and therefore have a greater effect on propelling the runner forward. Furthermore, the article stressed that stride length and speed were significantly affected by this loss of muscle mass in this area.
Last but not least is the cardiovascular system. Since the heart is a muscle, it too is affected by age. Loss of oxygenated rich blood is compromised to the tissues because of a reduction in the number of red blood cells, peripheral resistance in the arteries, and a thickening of the interior walls of the left ventricle. All of these factors reduce the ability of the runner to sustain the pace once achieved.
Even though the process of aging cannot be stopped and losses to these systems will continue, they can be minimized if the proper steps are taken to reduce these losses. First and foremost, runners need to take care of their bodies by smart training, good nutrition, proper rest and recuperation, and a good mental attitude.
Along with these basics, the runner needs to maintain a high degree of fitness in speed, strength and endurance. To do so, runners need to intersperse a high intensity training session weekly and a strength training program for the lower body, especially the foot and calf muscles.
Warning: Runners should be well conditioned prior to performing a high intensity training session and be cleared by a physician to do so.
With the combination of speed and strength training along with maintaining endurance, there is a much greater chance of retaining the integrity of the previous three systems for continuing to perform at a high level. While nature determines how fast the process of deterioration takes place in the aging process, it is the nurturing process that can minimize the wear and tear to these systems and preserve them far beyond what was once thought possible.
