Welcome back to All Things Running with Sonja & Jen
This week we are going to explore how running has changed as we’ve aged. Sonja is going to take you through some training principles. I’ll highlight what has changed in my training and what has more or less stayed the same for me.
Question: “What adjustments, if any, have you made to your training as you got older?”
Sonja:
#1 More recovery time between hard efforts (workouts, long runs), and races. Personally I have found that 48 hours between is needed at a minimum. For a higher volume/intensity workout or race I find 72 hours of recovery work is better. I also focus more on active recovery now as a Masters runner. My methods of active recovery include massage (bi weekly), chiropractor and/or physical therapy (bi weekly or as needed), infra-red light therapy (usually daily as I have my own unit at my home), cold plunge or cold shower (after hard workouts), FireFly recovery tool (after hard workouts and races and during travel), Soft tissue work - daily for a few minutes (Gua Sha tool and Roll Recovery device or foam roller), detox methods such as a Magnesium or customized mineral salts soak (weekly).
#2 Prioritize the warmup and make it count! As we age our ligaments, tendons, muscles and fascia, all need more care and more time to prepare for intense activity. My warmups now average a minimum of 20 minutes and often up to 30 minutes. They include dynamic stretching exercises for mobility and flexibility, stability exercises to stimulate my central nervous system and muscle memory, and form drills to bring it all together before any important workout - and all races.
#3 Focus on overall athleticism more than mileage volume. We are all different with unique systems as far as how much fast twitch vs slow twitch muscle fibers we have. However, studies have shown that including strength and speed sessions other than cardio endurance alone is the key to longevity and performance enhancement for Masters athletes. This includes marathoners! Two strength training sessions per week that include the major muscle groups and compound movements, along with a session or two of any of the following: plyometrics, form drills, short hill repeats, short sprints, etc, (following an appropriate progression) will go a long way to improving your running form and therefore stamina, preventing injury, improving performance, and the added bonus of a sculpted physique!
#4 Less is More. This has perhaps been the hardest lesson for me to learn as I have aged in my athleticism, but it is one of the most important. I first heard this advice from Masters great and multi record holder, Noal Shaheed. Sometimes it is better to finish the workout with one session or one mile less than you feel you could do…even if you are running well. It seems as Masters athletes we are often just one rep from injury especially when we are performing exceptionally well for weeks on end. I find this especially true for middle distance and distance Masters runners. We are programmed to endure after all, and “push through”. That’s fine when you’re 25, not so much at 50+. The most recent American records I set in 2021 were in the 1500m (4:41) and 800m (2:19) at the age of 50. I did so with a weekly mileage average of only 32 miles, and one speed workout per week. The rest of the work was lactate threshold, easy mileage, strength training, and lots of mobility/stability exercises/drills. I coach collegiate runners and will often jump in workouts to pace with them. Frequently I stop a rep or two before they do, yet I am still able to hold my own in collegiate XC and Track meets. There is something to be said for quality over quantity along with experience and muscle memory built up over many years of training and racing!
#5 Dial in your nutrition. Nutrient timing (recovery nutrition focus), and specific supplement needs as identified by regular labs and blood work every year, have kept me competing at a Masters world class level into my 50’s. The ISSN (International Society of Sports Nutrition) Sportsnutritionsociety.org is an outstanding resource for anyone looking to improve their overall nutrition and supplement regimen for both wellness and performance benefits.
#6 Make it FUN! We are all still training and racing as Masters runners because we choose to. While I am a fierce competitor and enjoy the thrill of racing as much as anyone, I have learned to “soften” a bit…not to give in to my competition, but to welcome my fellow Masters runners and enjoy their company. There is a line from a poem I discovered just before the Masters Club XC Championships in 2016 in Tallahassee. The line reads: “You lean into me and I will lean into you so that neither of us will falter.” This perspective has given me great peace with my training and racing ever since, because to me it describes how we are more allies than rivals, and that sharing the work is the best way for everyone to succeed.
Jen:
I thought it would be fun to walk you through what my training has looked like throughout my running career.
Age: 12-13
I started running in the 8th grade. I didn’t really have a formal training program at that time. It was playful. I obviously wasn’t going out for runs on the weekends by myself. So I went to practice & we ran short distances. Mileage was probably less than 10 per week. I never hated going for a run and loved the feeling of making my body fly through the air.
Age 14-17
In high school, I benefited from not having a large distance team at my school. We focused on speed, form, plyometrics & fundamentals of sport. Typically my longest run was 3 miles which was our cross country loop. Weekly mileage was about 20 miles per week.
Age 18-21
In college, my freshman and sophomore year, I struggled a lot with shin stress injuries as I tried to increase my mileage. It was also the year I did the most growing. My bones were not at full density yet and so the added mileage put a lot of stress on me. I started to acclimate to the higher mileage my junior/senior year and running much better. We lifted 2 times per week. Weekly mileage was about 40 miles per week.
Age 22-24
After college, I reached my peak athletically. We incorporated drills & plyometrics again. My mileage varied and we increased my long runs on the weekends to 12-14 miles. Short speed sessions were my primary interval workouts. I lifted heavy in the gym 2 times per week. My weekly mileage ranged from 30-40 miles.
Age 25-37
The in between years. Work & family were my priorities, it was not easy but I routinely made time for a run. I was not focused on races, except for the occasional corporate event. My mileage varied quite a bit. I no longer kept a running log. Typically my runs were around 3 miles. I was most likely to be found on the jogging path around my office campus during my lunch break. I took up martial arts and yoga for a bit.
Age 38-48
As a master, when I returned to racing after 15 years off. I slowly started rebuilding my mileage. The first year I was at 20 miles a week, 30 the next, and 40 the year after. My mileage now can go up to 50-60 but I don’t run too many weeks that high. My average is still 30-40. I also incorporate drills, plyometrics & weight lifting and yoga.
As I’m aging, the biggest change for me is more recovery and sleep. I also need more time between reps & time between workouts. When my volume or reps are too high, it leaves me sore and tired for longer than it should. My recovery from a hard session is about 2 days. That means workout on Tuesday and I am not good to go again until Friday. Two hard sessions is my max. If I try to do a 3rd session like a long run at a target pace then I usually do not recover by Tuesday again. I also respect the days off. A wise masters runner told me that every year I should do a little less. That is how he has stayed at the top of his age group every year.
Sonja and Jennifer are sharing their personal experiences. This is being provided for informational purposes only. We are not giving medical advice and you should always consult your own doctor for advice related to your own health.