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Masters Runners: A Case for Strength Training

This video today is for anyone who is a Masters runner. I want to talk about the thought behind why it’s important for you to include some sort of resistance training in your overall movement practice.

So as we age we undergo sarcopenia. That’s age-related muscle loss. We lose muscle mass. And we lose it twice as fast in our lower extremity than our upper extremity. We also lose it faster in our calf complex, or plantar flexors, than the rest of our lower extremity.

So what can happen is we are going to get smaller muscles. They’re not going to be able to tolerate as much load. And for example, your plantar flexors are attached to your Achilles tendon, which, because of age, is going to get less stiff. Which means it’s not able to absorb energy and release it as efficiently. And this is going to set you up for a potential Achilles tendinopathy injury.  In general it’ll set you up to be more injury prone.

In order to offset that sarcopenia, we need to be lifting weights. If we are just running that is not sufficient enough to maintain muscle mass. So it’s important that you’re including strength training. And for runners especially, you need to be focusing on the lower extremity. So it’s definitely important that you’re including some sort of calf strengthening as well as strengthening for your quads, your hamstrings and your glutes.

For example, if I’m working with a master’s runner, we’re going to do two different variations of a calf raise. Then we’ll do a variation of a squat and then a dead lift. And we’ll focus on hypertrophy. So we are using a weight that’s heavy enough but you’re also able to do enough reps and sets to get that muscle mass to offset the sarcopenia.

Those are just the thoughts behind why it’s important to include some resistance training in your plan in order to keep being an active, healthy runner as we age. 

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Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.

Disclaimer

The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.