Who says old people can't run? Master the running pulse according to age. With the growth of age, adjust the training mode. This is a process that starts from the age of 30 on average. According to the current World Masters Age Classification Table (2065438+00); The decline rate of 40-year-old, 50-year-old and 60-year-old has increased to about 0.7% year by year (the ratio of male to female is slightly different due to different events). The reasons for this increase are mixed, and it is not clear from the basic physiological level. As we all know, age will reduce the maximum oxygen uptake and muscle mass, and it will become more and more dull after years of injury accumulation. Then, various forms of treatment and recovery models are needed, including recovery from hard training. If left untreated, these injuries will never end. But fortunately, this. In the 20 14 American Twin City Marathon, Christine Kennedy, a 59-year-old athlete from California, finished the whole race in 2 minutes 59.39 seconds, which is the dream of many runners of the same age. Daniel Lieberman, an evolutionary biologist at Harvard University, mentioned in his book Natural Runner: "People have good adaptability after running until the late middle age. He said: In fact, whether our ancestors hunted or gathered, their careers lasted from childhood to after 7 or 80 years old, but their bodies were still flexible. However, this does not mean that those aging biological theories can be ignored. Therefore, with the growth of age, it is necessary to adjust your training mode.
1 35-44 any influence at this age is very attractive. Just as Meb Keflezighi won the Boston Marathon before his 39th birthday, there are many other runners over the age of 30 who use their achievements to prove that they can still perform well. Coincidentally, the two oldest Olympic gold medal winners in the United States are carlos lopez (Marathon, 1984) and Constantina Dita (Marathon, 2008), both of whom were just 38 years old when they won the championship. Mark Cleary, coach of So Cal Track Club, said, "39-40 years old is a magical number, and those who run very fast at the age of 38 will soon realize the difference. In the early days, some professional players regarded every game as the latest worst personal performance (PW). Before their 40th birthday, they will have a chance to break a new personal record. Amy Beey, head coach of Atlanta Athletics Club and head coach of the 2008 Olympic Games, said: "Every athlete must cope with changes. Even if he has reached the limit, he still needs to set new goals. Her husband Andrew, another coach of the club, suffered a knee injury at the peak of his 20-year-old sports career, forcing him to quit the racecourse. Therefore, Andrew suggested: "Learn to compete with yourself. One way to measure an individual's competitiveness is to use predictive training and then try to overcome the predictive value. Andrew uses kilometers to exercise, starting with 1600 meters, and then1200-800-600-400-300-200 meters. He said: "When you spend all your time on this training, I will aim at 5K and take 20-30 seconds as an interval training. So when he takes part in the competition, he will try to run faster than expected. If you can tell yourself in the mirror after the game that you have worked hard and have not given up, it is called victory. Amy Beey said: "In terms of training, the early changes of players are relatively small, injuries may be more frequent than in the past, and treatment takes longer and extra recovery time. Especially for women, you can do more cross-training to prevent the risk of bone diseases. She encourages everyone to do more recommended exercises and keep the density of the upper body and spine.
Key tips for 35-44 years old 1. Accept that things have changed: don't dwell on personal bad experiences. 2. Expect to be the youngest and fastest in the new competitive field. Learn to evaluate the results of your exercise and hard work. 4. Start adding extra recovery time and cross-training.
45-54 years old, although the increase of recovery time and the decline of best performance can not be ignored, this age stage may be the most valuable year in an athlete's life. Each age group represents the opportunity to become a young runner again, which provides the possibility of joining a new team in the new year, because in the process of entering a new team, the company will provide new competitive opportunities and actively strive for rewards. Some people lead a busy family life when they are young, and may suddenly find new training time on the way. At the age of 49, Colleen Rocereto, a famous American female athlete, found that her youngest son 10 km in college scored 40:56, so she began to join the jogging group to see what she could do at the age of 50-54. Rocereto said: Having the opportunity to do this kind of training with running friends, instead of just running out the door, has also opened a new window for her training, and she even feels that she can become faster and stronger. Another motivation is to break the age grading curve. In fact, you can easily transfer the energy you once put into chasing achievements to chasing goals with your peers. But this is also an era when athletes really come into reality. You should not only be different, but also try to be the type you once had in the Open. But if you haven't adjusted your training to adapt to the changes in your body, it may take you 65,438+00 years to fight the disease. Cotene said: "So it is very important to stay healthy. If you always have to compromise because of injuries, you won't run further. Part of keeping healthy is to maintain muscle strength and flexibility. Bob Williams, an Oregon coach in Portland, said, "This is a trend in recent years. Hip flexors and calf muscles are the most commonly trained parts in the gym. For calf muscles, the most common problems are lack of flexibility and muscle strain, but the aging calf muscles will also lose strength. Cotner suggested that you can find a steep hillside to run, calculate the pace, and test whether the calf muscles lose strength. What's important is that the fewer steps you need, the stronger your calves are. You can also repeat the test on the same mountain to see if you have made progress, regressed or maintained the status quo. As for the hip flexor, it is a muscle group that helps you lift your knees and swing between steps, which also shows that the strength of the hip flexor has a strong correlation with the movement speed. But if you are used to sitting in a chair for a long time, they may also lose their strength and flexibility. Too tight hip flexors can also cause calf cramps, because hip flexors are connected to several vertebrae in the pelvis and lower back. "When they get tighter, they change the inclination of the pelvis," Cotene said. As a result, the ability of gluteal muscles is reduced, and the stretching of hip and calf muscles is reduced and weakened, so Cotner regards the combination of these problems as a common syndrome. The solution to these problems is of course strength and flexibility training. After running, you can no longer avoid stretching. For runners of this age, other training methods are relatively simple. For example, almost every coach suggests spending as much time as possible training on soft roads. Even if you run at speed, you should run on the runway or other soft ground. Mark Cleary said, "If you insist on spending all your time on the road, your running age will probably be less than 65,438+00. 」
Key tips for 45-54 years old 1. Find new motivation or break your own age record. 2. Use the newly discovered extra time to do more training. 3. Exercise the strength and flexibility of calf muscles and hip flexors. 4. Run on the soft ground.
3 55-64 years old First of all, the age group of 55-59 years old is the crown of the obvious decline in players' competitiveness. For example, in the California International Marathon in 20 14, ***9000 people participated. Among them, in the 55-59 age group, only 397 men and women completed the competition, while 702 in the 50-54 age group, 9 15 in the 45-49 age group, and the number in the 60-64 age group was higher. It is difficult to rule out the possibility of arthritis or other related diseases except for good genes given by God or efforts to stay healthy. However, if you are the kind of person who is not satisfied with the result of your game, it may be a good time to start over and succeed. Suzanne Ray, a 62-year-old marathon runner, broke the record of the 60-year-old group in the California International Marathon last year with a time of 3:24:0 1. She said: I'm glad I never gave up practicing. He said: "The key to long-distance running is happiness. But that doesn't mean you can't keep improving. Running is as important as achieving your goal, just like beating your opponent, which means it is very important to constantly seek more motivation from yourself. Similarly, in every five age groups, the decline rate of 0.7% gradually changed to 3.5% with the increase of age. Although young people will arrive 20-30 seconds earlier than you per mile on average, they are relatively vulnerable to setbacks. Mark Cleary said, "The last two years of this age group are very difficult. One way to solve this problem is to wait until the next critical birthday, and another way is to use the upcoming age group as a reward. At the same time, you need to make some training changes. One is to realize that elite runners are not as easy to recover as ordinary runners, and older runners are not as fast as young runners. You must better monitor and judge your recovery, instead of relying on time rules or the experience of other runners. Tom McGlynn, founder of Runcoach online training program, said, "If the idea of quitting makes you feel lazy, I call it the 60/80 rule. It is suitable for athletes of all ages, because for older runners, they can never return to their best performance in the past. McGreen said, "The 60/80 rule means that even if your speed is greatly reduced during training, you will not be disappointed. You can reach 60% speed and intensity, but you can still reach 80% level. He said: although we should do this, we should be careful not to rush to make up for the reduced speed. Many runners with tendinitis cooperated with hard training and finally achieved 60% of the amount. Even if your career has a relatively smooth road, you should revise your expectations for competition and training.
Key tips for 55-64 years old 1. Learn to appreciate your success and realize that your running years are limited. 2. Accept aging every year. 3. Become an expert in monitoring your health; There is no formula for everyone. 4. Make use of the established advantages to win more with less.
Most people aged 65-74 will not try to start running at this age. Mike Reif, the coach of new york Running Club, said, "But if you are careful, the result may be good. He said: "I have been running for 55 years. At the age of 65, I was more motivated because I advanced to a new age group. He lost weight and started running with his coach. At the same time, he pulled his mind back to his youth when he was a national champion team, and said: If you can make this change, you can get motivation at any age. Mike Leif's running club belongs to the American Athletics Association, so even if he belongs to the senior group, there is still considerable room for development. Compared with road races, Joe Kregal, a 70-year-old runner from Portland, said that he will always be the only one in his age group. Although his 5K score was 22:48, he still felt empty even after winning. From the training point of view, Joe Cregal can perform so well at this age because he is cautious about his physical condition and monitors his various reactions with instruments anytime and anywhere. At the same time, he also thinks that cross-training such as swimming or cycling is helpful to physical recovery. Joe Cregal said: "It is becoming more and more important to pay attention to muscle strength training. After the age of 30, the average person's muscle mass will gradually decrease, and by the age of 70, it will drop by at least 30% to 40%. So, just because you are running, don't think it won't happen. 」
Key tips for 65-74 years old 1. Join a club and look for competitions in areas of strength. 2. Competing with the open field and defining success according to its own conditions. 3. Put caution first in training. 4. Take normal weight training seriously.
Craigal, who is over 75 years old, put forward two suggestions on the classification of people over 70 years old: in recent decades, American player John Caston (now 92 years old) has been the main competitor among his peers. At the age of 70, his training method is quite traditional. Near the age of 80, he suddenly found that rest became so important. So, he made three different training conversion plans, running 16 miles on the first day, and then walking 6 miles in the next two days. John Keston also said that he often used games instead of training. If you simply train, you will run once every three days on average, which is useful. In fact, when he was 80 years old, he had already challenged his best performance of one mile, 3000 meters or half a horse. Mike Cook, an 87-year-old centaur from Nebraska, won his best time of 3 hours and 26 minutes. Although it is not fast, it is equivalent to 1:43 at the age of 30. He said that at his age, training is more and more like work, and fitness is becoming more and more difficult. He said, "You must also get used to being slower than you want. In recent training, he noticed that his shadow looked almost like walking. He also had to reduce the number of games (otherwise it would take too much time to recover) and drastically cut the training mileage. He only trains 15 miles a week now, which is really much less than the past 60 miles. But he intends to move on, even if only to the end. McCook said, "Unless something happens, I will still run outside. Rafe feels the same way. He said, "Do you want to use it or lose it? It is very important to stay active and healthy. Cotene pointed out from the perspective of young players that every new age group will be readjusted, which is why you insist on running, because you are reinventing yourself every season and telling yourself to start over!
? Keyword suggestion 1. Ignore those voices that say you are too old. 2. Reduce the amount of competition and training. 3. Start every day as a new day. 4. Keep running.