This ONE Thing Affects 98% Of Runners Over 50
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- Опубликовано: 18 окт 2024
- Discover the silent threat to your running performance as you age - sarcopenia. In this video, learn how sarcopenia can chip away at your strength and stamina, and uncover two essential strategies to combat it.
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Good stuff! I just turned 56 and ran 56k in The Grand Canyon to celebrate. I have no plans of backing off, but the two highlights of this video are spot on. Getting 3-5 days/week of lifting and avoiding ultra processed foods are so important. I’ll add that protein should be heavily emphasized. I’ll be sharing this video.
Excellent presentation, Coach Perry, and a pleasure to see. Such an important subject. Strength work has helped me greatly - been doing it since I was in my 30s. Late 60s now, 50 mile/week runner, and have never felt stronger or healthier.
Thanks --- Turned 68 (07/07) and was able to do a local half marathon 02:39:35 -- appreciate your video
Congratulations! That’s a great effort 💪🏼 and you probably don’t know this but you share a birthday with Lindsey 🎂🎉
Well I didn’t start running until my 60s, now 68, I now have muscles I didn’t know I had.
well said , Coach Lindsey. The most challenging part for this age group is the lifestyle
I’m over 50 and can run 5k in Sub16
My advice is to do loads of speed work at least three times a week. Get rid of junk miles and cut mileage
That is awesome!
Wow
I’ve added 3d/week CrossFit to my daily trail runs .. huge difference. I also slam 40g plant protein + leucine powder for breakfast .. seems to be working, at 66 more muscled than ever .. chest, biceps, abs .. even wife has noticed .and commented .. shredded and buff .. never thought it would be important to me but def an unexpected side effect. I like CrossFit for the weights and HIIT combo ..
I’m 63yo, 5’7”, 142 lbs. and I do a variety of training, including 1-mile fast runs, 5Ks, Norwegian 4x4x4s, air bike, outdoor road cycling (~100 miles/month), pull-ups, incline weight sled (pushes, backwards pulls, & forward drags), and LOTS of resistance training on Tonal (>2M lbs.).
Yesterday, on the spur of the moment, I decided to try to run my first-ever 10K (on my treadmill) & to do it in under an hour.
According to the treadmill (Sole+ F85), I finished in 58:52, and my Apple Watch 7 recorded 57:02.
I have VERY sore quads this morning, but no apparent injuries.
I’m 59. Why sarcopenia? We lose the ability to process proteins as we age and extract the amino acids necessary to maintain or build muscle. The cure? As stated in the video, increase protein intake to 1 gram per # of body weight, but in addition take amino acids, and look into the supplement HMB and creatine. Our weight lifting brothers have a lot of experience with all of this. No need to reinvent the wheel.
Coach Perry, greetings from Uganda, East Africa. Am 62, recreational runner; great stuff ,very insightful, articulate presentation. Thank you so much
The best advice I have ever heard from a runner for runners: strength training, eating protein and hydration or drinking water.
I wish you could have said- fatty animal meat regarding protein and water with a good balance of eletrolites (especially first thing when you wake up). It helps a lot.
The paper showing humans lose muscle for every decade after age 30 has been commonly misinterpreted.
The finding is a statistical aggregate number; specifically, the number of people who incur training pauses (i.e., injuries, child birth, weight gain, etc.) increases around age 30, which causes a gradual increase in time away from training, which therefore lends itself to muscle loss. When we account for these factors, there doesn't appear to be ANY systemic decline in contractile tissue in mid-adulthood.
Thanks for sharing. Happy to hear so 😅!
Excellent advice…
Lower muscle mass should associate with higher insulin resistance?
Thanks! You might have confused your resistances, reducings and increasings re: insulin, at one point
Good stuff!,😊
Question. I turn 50 next year. After a string of injuries, I am now finally able to run intervals at maximum heart rate again. Boy, have I missed that. However, people my age don't usually run at maximum heart rate.Should I stop running that fast altogether? People my age fall down and never get up again. Should I be worried? Figured I had to ask. My maximum HR is about 205. Not sure if that is good or bad at my age.
Now I feel like a cracked rock.
Are you South African? You sound like Dr. Grobbler, my friend in Ladybrand.
Muscle loss is erosion?😂
Analogy
Their age 😂