Staying Fit As You Age

Forever Young

How experts and masters runners stay fit and avoid injury--and how you can, too
By Dimity McDowell runnersworld
 

Stay In the Race

Forever Young // ©

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Janet Sherman, 50, Cheyenne, Wyoming

The very first time I ever ran was a 5-K race,” says Janet Sherman, recalling a day she'll never forget when she was 35. "I looked back and thought I was last. I was actually the first woman." The runner, who recently clocked a 23:33 5-K, works out daily, alternating running with strength training, kickboxing, and Spinning. She enjoys competing in local 5-Ks and 10-Ks, where she often wins or places in her age group, but she's also finished one marathon and three half-marathons.

Biggest concern: Her slowing times. "I need to come to terms with where I am now, rather than working off of where I was 10 years ago."

Master Tips

Keep pinning on bibs: In a study that looked at how highly competitive exercise affects muscle strength in seniors, researchers found that athletes who compete have greater strength than healthy aged-matched individuals who don't race, but who do exercise regularly. "Racing keeps you accountable," McMillan says.

Rely on your experience: It's one of the biggest strengths older runners have. "Don't discount that," says McMillan. If you're at a starting line, your confidence can carry you, even if your interval times haven't been ideal.

Slow down: If most runs are about squeezing every last bit from your legs, they'll never have a chance to reap the benefits of your hard work. Make sure you have two slow recovery runs a week, says coach Brianna Boehmer, of Delafield, Wisconsin.

Mentally zoom out: Remind yourself of all the reasons why you run. Aim to become less competitively focused and more motivated by the sheer enjoyment of running.

Boost the Fun and Motivation With Every Run

Sherman’s Success Secrets

1. Pace Like a Pro

"In races, I start out slowly and increase my pace until I'm at, or pass, my goal. I tend to pass a lot of runners at the end. My favorite training tool is goal-pace intervals--either 400s for a 5-K or 800s for a 10-K."

2. Roll in the Foam

"My foam roller is one of my best friends," she says. "After every run, I roll out my IT bands, and hit my calves and hamstrings, too, if they're feeling tight."

3. Finish What You Start

"If I plan on eight speed intervals, I don't stop at seven," says Sherman.

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