Posts

Not What It Once Was

Is Slowing Down as You Age Inevitable?

Many of the runners that I’ve met, both in real life and that I’ve talked to on the podcast, have expressed a desire to keep running for as long in life as possible.

Sure, they might slow down and may not run as far, but as long as they are able to go running on a semi-regular basis they are fine with going slower.

But that begs the question, is slowing down as you age inevitable?

Slowing Down as You Age is Only Logical

You don’t have to be a rocket scientist to grasp the concept that at a certain point, age related decline is to be expected.

Cars break down more often as they get older.

Not What It Once Was

Not What It Once Was

Computers and smart phones definitely slow down after you’ve had them for a year or two.

So it only makes sense that the human body would as well. (Spoiler alert, we do slow down!)

Researchers in a recent study that was published in Medicine & Science in Sports and Exercise set out to try and explain why we slow down as we get older.

What Causes Runners to Slow Down as They Age?

It looks like there are too main causes for slowing down as you age, though they are definitely related.

One of the biggest findings of the study is that as runners age, their stride length shortens considerably. A shorter stride is one of the two major causes of decreased speed (the other being a slower cadence), and the older the participants in the study were the shorter their strides were.

The other main finding from this study showed that older runners actually pushed off of the ground with less force than their younger counterparts. Pushing off with less force is going to propel you a shorter distance (hello shorter stride length), so it’s pretty easy to see how a weaker push directly translates to slowing down.

But Is the Loss of Speed Inevitable?

Read more

My Least Favorite Speed Workouts

Some of My Least Favorite Speed Workouts

All runners, no matter your pace or your preferred race distance, can benefit from doing regular speed work.

There are a number of physiological benefits of doing speed work, but that doesn’t mean you have to enjoy doing speed work.

My Least Favorite Speed Workouts

I really hate doing speed work.

But I keep doing it, because of the benefits and because the goals I have for my running “career” include me getting faster.

And let’s be honest, if you want to get faster you’ve got to run faster.

So I keep doing my speed work, and that includes doing some of my least favorite speed workouts as well.  Read more

Extremes of Running Intensity

Quick Tip-Determining Proper Running Intensity: Fast v Slow

“Nearly all runners do their slow runs too fast, and their fast runs too slow.” ~Ken Mierke

Extremes of Running Intensity

When it comes to runners and their training, the pace of the workout is obviously important.

Go too fast, and you’ll likely be worn out before you’re able to complete the workout. Go too slow, and you’re not getting as much of a benefit.

All that being said, I believe the above quote to be very accurate for me and most of the runners I run with.

Have you ever stopped to really think about the impact that running intensity has on your performance/improvement as a runner?

How to Gauge the Appropriate Running Intensity

There really is no clear cut answer.

And to make things worse, as your fitness level and goals change, the appropriate speed or intensity is also going to change. So you’re literally aiming at a moving target.

The right intensity is also going to vary based on what workout you’re doing.

Your long runs are (hopefully) obviously going to be targeting a lower intensity to enable you to complete longer distance running. Typically, if you can hold a conversation with your running partner, you’re probably in the ball park when it comes to an appropriate pace for slow runs.

But when it comes to speed work and running at a higher intensity, there isn’t one set speed you should aim for, as intensity will be different for shorter repeats, longer repeats, tempo runs, hills, and fartleks. As a general rule, the shorter the distance the harder you should be pushing, but there are a lot of variables at play here.

Both High and Low Intensity are Important

At the end of the day, if you want to be a well rounded runner doing both high speed/intensity and low speed/intensity running is important. We all have different types of fibers in our muscles, and some respond better to one intensity or the other.

To get a little more in depth about the different fibers and why different training intensities are important, press play below!


Quarter Mile Repeats Meme

The Bane of My Existence

It’s that time of year again.

It’s the time of year that many runners (especially down south where summer is pretty much here) really start to turn there attention away from distance training and start to focus more on speed and training for the 5k.

While I can honestly say I won’t be running any 5ks this summer, I will probably join my running friends for workouts as often as possible, which means I’ll be running my least favorite workout before much longer…

Quarter Mile Repeats Meme

I Love Wayne. I Hate 1/4 Mile.

Do You Have a Certain Workout That You Hate? Let Me Know What It Is Below!