How to Keep Running as We Age

Recently, I attended a clinic/talk about Master athletes and how to keep moving as we age.  The event was hosted by Skinny Raven Sports and the guest speakers were Dr. Tower, a local orthopedic doctor, and Dr. Rogers who is a physical therapist certified in sports injuries. I was really excited for this event because I want to learn all I can about how to maintain strength and remain active as I age. Really, I just want to be able to run! I have been plagued with injuries in the last few years and that has to stop! I can’t qualify for Boston sitting on ice packs 24/7!

To begin, Dr. Rogers opened the discussion about  what happens to the tendons, ligaments, and muscles as we age. Most of us aging runners are well aware of these problems:

• Muscles begin to shrink and there is a loss of muscle mass
• Muscle fibers decrease in size and numbers
• Ligaments become less elastic
• Tendons become more stiff
• Hip flexors become more tight
• Calf muscles become more tight

And the list goes on….Depressing right? I can completely relate to the problems especially those associated with tight calf muscles and hip flexors. I have had more than my fair share of tight calf muscles and achilles problems. And my PT informed me at my last appointment that with my tight hip flexors, I am unable to activate the gluteal muscles and that is the reason I don’t have hip extension (my leg doesn’t extend out behind me during the run).

Fortunately, we can combat these problems to some extent with stretching to improve flexibility, and weight training to increase muscle mass and strength. And the other reality (which I like to be in denial about) is that older runners need more recovery time. So much for using the Hanson’s Marathon Method. My problem has been that I just don’t want to do all these other things. I love running and I just want to run. But…..I am not running right now so I guess I should start following some practical advice as was given in this clinic.

Dr. Tower talked more about keeping active during the 60s, 70s, and beyond. And his message was that the best exercise is to walk. I am not against walking if that is what I need to do, but that is not what I want to hear. I want to hear what I can do to keep running! He actually said in a surprised kind of way that there are actually patients of his that only run. Nothing else.  My thought was….And…your point is??  That is so totally me. He talked about how to use walking/hiking poles which builds upper body strength and takes the pressure off of your back. Okay, that could be a great cross-training type of exercise….on recovery days.

They also went into a little bit of discussion about shoes. Inspecting the inserts and identifying pressure points -are they even- can give information about your form and areas that may need work. I didn’t even need to inspect my inserts on my last pair of running shoes. I know I have posted this picture before, but inspecting the bottom of my shoes revealed a lot of information and it’s pretty obvious which is the injured leg.

They explained also that zero heel drop shoes are like standing barefoot and they were in support of their use, but they also said that everybody is different and you have to find what works for you. I would agree. I would love to run in a zero drop shoe but my calves just tighten up to0 much. I have always ran in 4 – 8mm heel to toe drop shoes, but I do believe (now of course) that if you fix whatever musculoskeletal weaknesses you have, then you don’t need all that support. They did point out that motion controlled shoes are not a good idea long term, but they did promote short term use while you fix the weaknesses that is adding to the problem. It’s interesting how we went to these very supportive, motion controlled shoes years ago to Vibram minimalist shoes and now we are finding a middle ground of “soft” support and moving away from any kind of motion control type of shoes. Although, they are still sold pretty much everywhere.

The clinic was good in helping me to realize that I can’t run every day and definitely I need to be stretching and strengthening more. I probably should even take a closer look at the type of shoes I need. But, I left there feeling a little depressed about the whole thing. I was hoping for more support to run and the focus would be on more specific things that I as a Master runner could do to continue in the sport that I love while decreasing injuries!! At the same time, what works for some people may not for others, so it is hard to get too specific. I realize that they see a lot of what I don’t in their offices on a daily basis, but there are a lot of runners that they don’t see. Take a look at these amazing Master women runners:

n 1980,  Toshika “d’Elia became the first woman over the age of 50 to run a sub three-hour marathon at the World Veteran’s Marathon Champions in Glasgow, Scotland, finishing in 2:57:25. ” She didn’t even start running until her 40s. (source)

2014 Twin Cities Marathon, Christine Kennedy of Los Gatos, California, ran a 2:59:39 at the age of 59 (source)

Suzanne Ray ran the California International Marathon at age 62 and set the course record for 60-plus age group  with a time 3:24:01. (source)

In this year’s Boston and we all know what grueling conditions that was, many Master women ran some impressive times:

• 50-54 Top 10 ran under 3:30 with the first place woman in that age group running a 3:13:35
• 55-59 Top 10 ran under 3:33 with first place woman in that age group running 3:10:15
• 60-64 Top 10 ran under 3:45 with first place woman in that age group running 3:20:18
• 65-69 Top 10 ran under 4:30
• 70-74 Top 10 ran under 4:48 with the top three faster than my last two marathons around 4:20
• 75-79 4 finishers under 6:30 with the first place woman in that age group running 4:55:58

The Boston Marathon 2018 (source)

And I can’t leave out Harriet Thompson: “In 2015, at 92 years and 93 days, she finished the marathon in 7:24:36, breaking the record for oldest woman to run a marathon previously held by Gladys Burrill, who at 92 years and 19 days ran 9:53 at the Honolulu Marathon in 2010.”That’s impressive! (source)

I don’t mean to leave out the awesome Master male runners, it’s just that I relate more to the abilities of women runners. However, I was listening to the Marathon Training Academy’s podcast this morning recapping Grandma’s marathon and they mentioned this 80 year old runner completing his very first marathon….now that’s impressive!

This photo was taken by a volunteer and posted on Running in the USA’s facebook page. Link in the photo. The caption stated that he ran a 5:26:55 and NEGATIVE SPLITS!!! He actually beat over 700 other runners.

There are many more great Master runners out there, but this was enough to get my point across I think. And that point is I am not ready to just walk. I think with the right treatment, adding stretching and strengthening and okay some extra rest days, I will be right there with these master runners. Or at least close.

My take away from this clinic was that I could continue running but:

• I will need more recovery time. The reality is that I am getting older and I can’t run like I could when I was 20.
• I need to do strength training.
• I need to do cross training.
• I need to do stretching
• And although they didn’t talk much about diet (coming soon) I probably need to adjust that too! Looking forward to that clinic.

This clinic just reiterated what deep down I already know and don’t want to admit. If I could run, I wouldn’t even be showing up for these events. ha! But the message is clear and I need to start doing what needs to be done. No matter how painful! But, I am going to run. And I am going to run Boston! End of story….:)