It is often said that running will wear you out, that you should slow down, and accept your aging process. Even though aging and some declines are inevitable, the overwhelming evidence shows that running statistically delays the effects of aging. Mobility, balance, flexibility, muscle strength and recruitment, cardiac and lung function, speed and efficiency, and mental acuity and mental health all benefit from running.

We will discuss the important points you should consider when adapting your running exercise to the physical changes that occur with age in this blog post from Running Past 50.

Recovery Time

Recovery time is important for athletes and everyone who is physically active. There may be times when you can’t do hard runs every day, or you need to cut mileage, or speed or hill workouts don’t work every week. There will be changes in your training over time. It doesn’t matter what your age is—if you keep doing the same thing over and over, you will never progress.

Muscle Mass

Muscle mass slowly decreases over time. Involuntary loss of muscle mass is referred to as sarcopenia and often contributes to disability in older people. Sarcopenia begins as early as your 40s and continues linearly until your 80s. The reasons for this are still very much in dispute, but it appears there may be many factors, including metabolic and endocrine changes. The number one risk factor leading to decreased muscle mass and disability is inactivity. The loss of muscle that occurs as a result of old age can be prevented or even reversed through exercise. This is good news whether your aim is to run for health, competition, or enjoyment of the outdoors. 

Joint Health

Articular cartilage, which lines the bones in your joints, tends to thin over time. Ligaments and tendons also lose their elasticity. As a result, the joints can feel tight and painful. But running and other activities help maintain joint health. This has been shown in study after study (1). Those who have a history of running tend to have less knee pain over their lifetime (2). When you run or walk, the movement increases synovial fluid in the joint capsule which lubricates the joint. Additionally, movement increases circulation, which is essential to the health of ligaments and tendons.

Bone Health

Many see bones as unchanging tissues. But this is not the case. It doesn’t matter if you’re 25 or 55; bones are dynamic and ever-changing based on the stress they must adapt to. The use-it-or-lose-it adage applies to bones as much as to any other part of the body. You are led to believe that all you need to do is get enough calcium and your bones will stay strong and healthy. However, that may not actually be how things work.

Cardiac Output

Blood vessels and arteries lose their elasticity as you age. This means they are less able to expand when blood is being pumped through them, potentially leading to higher blood pressure and reduced max heart rate. While older hearts may function well, that function decreases when maximum effort is made. The good news is that regular aerobic activity slows this process and improves heart function. Remember, the heart is a muscle. It needs to be worked to stay strong. 

Flexibility and Mobility

Functional mobility means you can comfortably move your joints through all planes of motion, requiring not just healthy joints but healthy connective tissue to support those joints. If you do dynamic drills that move your body, use free weights to work all the muscles, tendons, and ligaments, and weave in activities like yoga or swimming, you will keep up your ability to run, twist, jump, and skip. Staying active is crucial to maintaining mobility because movement increases the synovial fluid in your joints, which makes movement easier. As well as improving flexibility and mobility, running form, which has been under focus for the past decade, will benefit from improvements in flexibility and mobility.

Hormonal Changes

As you get older, the anabolic hormones testosterone and oestrogen begin to decrease. What that means is that you must work hard to make the most of what you have. Adding intensity and strength work uses those hormones to their best advantage.

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In conclusion, it is crucial to train smart, to take recovery seriously, and to eat well. While you do slow a bit over time, it’s actually not that dramatic, and you can do a lot to slow down the decline. But best of all, continuing to run will allow you to maintain your quality of life. By adjusting your physical activity levels based on your individual limitations, you can stay vibrant throughout your life.

References

1. Alentorn-Geli, E., K. Samuelsson, V. Musahl, C.L. Green, M. Bhandari, and J. Karlsson. 2017. “The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-Analysis.” Journal of Orthopaedic and Sports Physical Therapy 47 (6): 373-90. https://doi.org/10.2519/jospt.2017.7137
2. Lo, G.H., J.B. Driban, A.M. Kriska, T.E. McAlindon, R.B. Souza, N.J. Petersen, K.L. Storti, et al. 2017. “Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis? A Cross-Sectional Study From the Osteoarthritis Initiative.” Arthritis Care and Research 69 (2): 183-91. https://doi.org/10.1002/acr.22939.

Header photo by Egor Komarov