🏃♂️If you are a runner over the age of 35, then listen up!
Our number one tip for Masters runners is Strength training! 🏋🏽♀️
📉 Muscle mass decreases approximately 3–8% per decade after age 30, & this rate of decline increases after 60 👴🏻 (Holloszy 2000, Melton 2000)
🙋♀️Is running enough to keep you strong?💪
A 2014 study followed a group of Masters runners who did not routinely use strength training. The authors found a significant loss of both isometric knee extension (≈5% per year) and knee flexion (≈3.6% per year) strength in both men & women. This was DESPITE the runners continuing to train during this time. The authors concluded that running alone was NOT sufficient to prevent the loss of muscle strength. (Marcell 2014)
🔑 So to slow the decline in strength (& even improve it) don't neglect to make strength training part of your routine!
👋 Runners & health professionals, like & share to get all those Masters runners lifting!
🤓Health professionals, to learn more about treating runners, check our upcoming Online & Face to Face “MAT Assessing the Runner” courses. Head here
.
.
.
.
#running #runstrong #oldrunner #mastersrunner #mastersathlete #weightlifting #staystrong #olderyetstronger #olderyetfaster
📚References
Holloszy JO. The biology of aging. Mayo Clin Proc. 2000;75 (Suppl):S3–S8
Marcell TJ, Hawkins SA, Wiswell RA. Leg strength declines with advancing age despite habitual endurance exercise in active older adults. J Strength Cond Res. 2014;28(2):504-513. doi:10.1519/JSC.0b013e3182a952cc
Melton LJ, III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630