Older Runners Still Use Oxygen Efficiently

As runners age, they don't lose their ability to use oxygen economically. That's the good news. Where older runners fall short is in upper-body strength and flexibility.

In a recent study, upper-body strength and flexibility in runners ages 60 and older were about half of what younger runners have. Less upper-body strength means that older runners have less "drive" in their in their arms, particularly when running uphill. Less flexibility can affect stride length and step frequency, accounting for slower times.

For the study, Timothy Quinn, Ph.D., at the University of New Hampshire, evaluated 51 runners divided into three age groups: 18 to 39, 40 to 59, and 60-plus. All participants had placed first, second, or third in local running events in their age category, and logged anywhere from 40 to 70 running miles per week.

Falling short

Compared with the younger groups, the 60-plus group fell short on nearly all measurements - upper and lower body strength, flexibility, and muscle power, and their "VO2 max," or maximum oxygen capacity.

"The good news is that as we age, we maintain good running economy," Dr. Quinn says. Running economy refers to how efficiently a body uses oxygen at a specific pace. The less this "oxygen cost," the longer one can run.

When it comes to oxygen cost, Dr. Quinn found that runners past age 60 ''are no different than the 22-year-old runners, which is kind of amazing."

Boost abilities

But older runners should take steps to improve their abilities in other areas. Dr. Quinn encourages older runners to include moderate weight training in their routine several days each week to build strength. He also suggests adding "jump training," or plyometrics, to their workout plan, and stretching after their daily runs to help maintain flexibility.

The study results appeared in the Journal of Strength and Conditioning Research.

Jeff Galloway, a 1972 Olympian who directs marathon training programs, says, though, that older runners need to use caution when taking on new physical challenges.

"If you try to change Mother Nature too much by doing intense work, bad things can happen," Galloway says. He cites cases of runners doing intense weight work and suffering injuries that benched them from running for a time.

Always talk with your health care provider to find out more information.

Online Resources

(Our Organization is not responsible for the content of Internet sites.)

American Academy of Orthopedic Surgeons - Beginning a Weight Training Program

American Academy of Orthopedic Surgeons - Bone Up on Bone Loss

American Council on Exercise - Plyometrics: Controlled Impact/Maximum Power

February 2012

Age Doesn't Matter for Yoga

If you're short on flexibility but don't like stretching, consider a yoga class. Yoga is a series of stretches and poses done with breathing techniques. Yoga can make you stronger and more flexible. And since yoga is gentle, almost anyone can do it, regardless of age or fitness level.

Yoga is good for people who haven't been active or have certain health conditions, such as arthritis or osteoporosis. But if you're fit and want a challenging workout, yoga offers that as well.

It's a good idea to take a yoga class led by an experienced teacher. Let the teacher know about any health conditions you may have, such as high blood pressure or joint pain. A good teacher will know which exercises are best for you and how to modify poses to fit your individual needs and challenges.

Always talk with your health care provider to find out more information.