Aging Like a Fine Wine
Although this column is targeted at the 50-and-over set of MCRRC members, younger runners too should pay attention. Your time is coming. Back in the late 1980s when I joined MCRRC, I remember hearing one of the club's elite masters complain that he could no longer race on back-to-back days after he turned 50. While I didn't pay much attention to him then, his words now echo through my mind as I enter my middle 50s.
I can no longer train seven days a week. In fact, six days per week leave me leg-weary and tired.
Run Fewer Days
Last week I received an e-mail from a runner who has been reading my columns. His observations at age 58 ring true. He now takes the approach of running every other day. What he does to compensate for fewer days of running per week is to run longer on the days that he runs. He also trains with his heart monitor, keeping his workouts on easy days to 60-70 percent of maximum heart rate. He limits speed work to one session per week. This program has enabled him to remain relatively competitive in his age group. Running remains a joy to him.
My question to this fellow was whether running was all that mattered. After all, many of us started running as part of a commitment to a healthy life style. My personal goal is to remain active as I enter my 60s, 70s, 80s, and 90s. I don't want to be using a walker or unable to navigate stairs. What other activities should older runners pursue to maintain overall fitness and health?
Try Lifting Weights, Cross Training
If you want to age gracefully, add weight training to your workout schedule two or three days a week. You could, for instance, do the weight training sessions on the days you no longer run. It is amazing how much better we look and feel when weight training is added to our weekly list of activities.
We also need to concentrate on flexibility. My mother is only a couple of years older than Bill and Kay Morrison. What a difference! They are running 10K races while Mom is barely able to shuffle. We need to think about stretching, yoga, and other activities that increase our bodies' flexibility since running exercises only a certain set of muscles. We should consider cross training to work some of the muscles that we don't use in running. In addition, many cross-training activities such as biking and swimming are much easier on our legs since the body isn't pounding away on the pavement. These activities represent a good way to fill out the days when we aren't running.
Finally (although this applies to runners of all ages), I believe older runners need to pay more attention to their diet. We have to think about matters such as prostate problems in men and bone density in women. Diet can help address many of these issues.
I remember many years ago when I first met Coach Roy Benson. He stated that his goal as a runner was to be the oldest, healthiest person to die. His role model was Dr. Al Spangler, who at age 94 went out for his normal run and never returned. Ten years ago that sounded like a fantasy, but now it is my goal—to be older than Dr. Spangler when I go out for my last run. God willing, weight training, cross training, flexibility, and diet will help me reach this goal.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
