31 Dec '15, 1am

Rules of running: Over 40s

Ok, here’s the bad news: runners tend to slow by three to six per cent over the course of their 40s, by 10 per cent per decade in their 50s and 60s, and by 15 per cent per decade after 70, as their strength, flexibility and bone density diminish. Now for the good news: much can be done to fend off the decline. Focus on strength If you haven’t already started a strength training regime (which helps runners at any age), it’s more important now than ever. Muscle mass declines by roughly eight per cent per decade after the age of 40 and strength training helps to counteract that loss, while also building muscular scaffolding to ease the burden of running on ageing joints. Spend 30 minutes twice a week targeting muscles that running often misses (such as glutes, hips, core and arms). Use your body as weight, by doing squats, lunges, press-ups and planks. Foam-roll every day Fle...

Full article: http://www.runnersworld.co.uk/training/rules-of-running-o...

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