Aging and Running: How to stay fast as we age
What happens when we age?
As we age, there are many changes that occur within the cardiovascular system but also at the tissue level which can affect the speed that we can run at. This decline can be combated with targeted strength training, plyometrics and rehab to optimize the function of the ankle muscles.
What determines the speed we run at?
The speed at which we run at is the product of stride rate, the number of strides per second, along with stride length. With aging, stride length doesn’t necessarily change, whereas stride rate tends to decrease. A reduction in stride length means that we spend less time on the ground which gives the calf muscles less time to generate force against the ground leading to reduced storage and recovery of tendon strain energy.
How do we fix this?
If we want to maintain our speed for as long as possible, we need to strengthen the plantar flexors with things like calf raises, but also implement plyometric training to improve tendon energy storage. Some easy exercises to start with are forward bounds, and depth jumps. Ultimately, if maintaining running performance is a goal of yours, its important to get assessed by one of our practitioners for an individualized exercise program that will keep you pain and injury free.
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