Of course, aging does affect running performance. As we age, physical changes in the average person’s body occur. Aerobic capacity decreases, muscle mass, muscle elasticity and lung elasticity decline. Aging affects bone density, the metabolism and the immune system. The drop in aerobic capacity, reduced stride length, reduced leg strength, and reduced ability to store energy all contribute to a decline in performance.
One of the chief problems with older athletes is overconfidence. With these changes in the body, goals may need to be adjusted. You can calculate your age-grading here.
Whether you’ve been running all along, picking up after quite an interval, or just beginning, it is wise to consider the following:
Try downloading a training app to your phone. These apps are helpful when setting goals and can usually tell you if your goals are too ambitious or too low for your current fitness level.
While it is hard work putting in all the training time for a marathon, remember you are doing it for the joy of running and sense of accomplishment.
Find your motivation from a group. Join a marathon-training group. As you get closer to the marathon and hit your milestones, it can be difficult to maintain the level of training necessary to prepare your body for the event. Groups that are training for the marathon are a fun and easy way to train for the event and find your motivation.
There are many training and tracking apps available as well online and on mobile devices. Monitor your progress and share with your friends or training group
Don’t be quick to dismiss your ability to increase your muscular strength, flexibility and stamina. With smart training adjustments and a good attitude, you can do it!
Make sure that training includes your diaphragm. Remember, as you age you lose muscle mass. Your respiratory muscles are no different. Without exercising them regularly they will decrease in strength and elasticity resulting in shallower breaths.
PowerLung can help improve your breathing and improve your performance!
If respiratory muscles tire, oxygen is redirected to the muscles of your diaphragm to keep you breathing. This autonomic response robs the other muscles used in running of oxygen. A respiratory training program is the key to stronger respiratory capacity.
A study at the University of Technology, Sydney (Watsford et al., 2008), in which participants underwent a respiratory training program with an assisted respiratory device (PowerLung), found improvement in respiratory muscle strength. Of equal importance, the participants in the respiratory training program also noticed their breathing was not negatively impacting their activities because they were less breathless.
If you experience shortness of breath while running, consider an easy 5-minute PowerLung regimen twice a day. The results will amaze you.