DOES STRENGTH TRAINING AND RUNNING GET HARDER AS YOU AGE?
The impact of age on running ability
Ageing is an inevitable part of life, and it often brings changes to our bodies and capabilities. As we grow older, our physical fitness and running performance can be influenced by various factors, including muscle strength, endurance, and overall health. Essentially, everything physical will get a bit harder, as beyond our thirties we naturally start to decline in some way; as our hormones shift, this naturally impacts our joint structures, our ligaments stiffen over time and our ability to create lean muscle tissue reduces as we are essentially no longer ‘growing’.
But rather than wallowing in self pity, this should be even more motivation and our ‘why’ for staying strong and healthy, as we have the power to actively attack these natural regressions by purposefully working on key areas that we know are getting weaker.
Understanding the Ageing Process
Before delving into the effects of ageing on strength training and running, it's important to understand the physiological changes that occur as we age. Ageing leads to a gradual decline in muscle mass, known as sarcopenia, and a reduction in bone density. Additionally, there is a decline in the body's ability to recover from exercise, decreased flexibility, and a higher risk of injury. These factors can potentially influence the difficulty level of strength training and running.
the benefits of strength training for ageing muscles
The aim of our strength training (in its simplest form) is to increase strength, improve bone density, and maintain overall fitness so that we can keep doing the things we love. While ageing may present challenges, it does not mean that strength training becomes impossible or less effective. In fact, regular strength training can actually help counteract the natural decline in muscle mass and strength that comes with age. It can help improve joint stability, enhance balance, and reduce the risk of falls, which becomes increasingly important as we grow older.
Does running get harder as you age?
It's essential to recognise that the impact of running as we age can vary from person to person. While running itself doesn't necessarily become harder, the body's ability to handle the stresses of running may change if key areas aren’t addressed, e.g. reduced joint flexibility, increased risk of injury, and slower recovery times. However, with proper training, smart adjustments, and a focus on injury prevention, your running adventures and goals needn’t be compromised.
how Lifestyle factors affect running ability
As well as the physical changes we experience, many of us will lead very different lives after thirty compared to our younger selves. Our work and careers become more demanding, and family responsibilities and commitments mean that we often have less time and have to shift our priorities. For this reason, we may have to re-adjust our expectations to make them a bit more realistic. We may require more recovery time during training blocks and between races, we may not have as much time to train in the week, and we may have to respect and address hormonal imbalances that naturally come with ageing.
While it's true that certain physical changes accompany the ageing process, strength training and running can still be pursued and enjoyed with modifications and proper care.
By understanding the impact of ageing on our bodies and implementing strategies to adapt to these changes, we can continue to reap the benefits of these exercises throughout our lives.
With consistency, perseverance, and a focus on overall health, strength training and running can contribute to a healthy, active, and fulfilling lifestyle - regardless of age.
strength training for runners
Here at Strength for Endurance, a large proportion of the individuals we work with are over the age of 40 - yet many experience results and strength numbers that are better than their 20 year old selves!
With the correct approach, consistent strength and conditioning and a better understanding of their individual needs, they are able to hit goals they didn’t think possible… and know that they have the tools to sustain this level of health and performance for many years to come.
If you’re ready to set your body up for many years of healthy running, our expert team are here to help you do exactly that. Just enter your details here to book a free consultation call today.