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The logic behind the Dipsea system is perfectly well reasoned: over the age of 50, physiological inertia trends toward a loss of strength, a decrease in bone density and reduced hormone production. But there are countless other runners like Banks who have bucked the trend.
Just as pediatricians are told not to think of children as small adults, runners over 50 should not simply think of themselves as young runners with a few more gray hairs; but with a smart training strategy, they can still chase performance gains.
Heart rate is a good way to keep yourself from going too fast. For younger runners, the crude calculation of 180 minus age is a helpful guidepost. However, in my coaching experience, the formula underestimates fit runners over 50 and tells them to run slower than they need to.
Planned off days allow the body to rebuild and stop injuries in their tracks. Mark thrives off a five-day training week with two rest days. Four days may be optimal for some runners over 60, and three days may be best for runners over 70.
Since your running time may decrease as you age, it is helpful to have a no-impact cross-training option. I ask all my athletes over 50 to have a stationary bike trainer, which affords an aerobic workout without much injury risk. Focus on high cadence (90-plus) at all times, which seems to translate better to running.
In practice, athletes over 50 can thrive off of total work intervals of 10 to 30 minutes at critical velocity to lactate-threshold effort once or twice a week (using hills reduces impact forces). That time can be chopped up in a number of different ways, like 8 x 2 minutes or 2 x 15 minutes, depending on goals and background. Mark excels doing workouts like: 20 minutes easy, 5 x 3 minute hills (1-to-2-minute easy recovery), 20 minutes easy. Another workout: a short warm-up, followed by 30 minutes at lactate threshold on the Manitou Incline, the famous uphill grind in Colorado Springs, Colorado.
A 30-year-old pro training for peak performance in a 100-miler might do 10 runs between 20 and 29 miles and four runs over 30 miles in training. An elite 60-year old might be better off doing three runs between 20 and 29 miles, one 50K and one 50-miler, with big efforts and full recovery. In other words, instead of focusing on quantity of race-specific stress, focus on quality of race-specific stress, since every stress dose increases injury risk.
Most training should be general and focused on building lactate threshold (hills), aerobic strength (as many easy miles as possible given your background) and running economy (hill strides). However, there is no substitute for specific training. The three rules that work for my athletes are to spread these key training sessions out by at least a week or two, make them count to provide the exact stimulus we are looking for and treat them with respect by taking more recovery than usual before and after.
How she gets fit done: Sharon told Shape magazine that she does a combo of strength training, yoga and dance. 'Every time I exercise, I do something different based on which areas need to get in motion,' she said. She also works out at home: 'Sometimes I do a series of standing leg lifts and circles in the bath tub, using the water as resistance.'
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You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia. 59ce067264