Science Has Great News for Runners Over 40

RunningInField2The common belief that we inevitably lose muscle as we age is being debunked by research. There is mounting evidence that muscle loss has to more to do with lack of use than age.  This conclusion is welcome news for runners (and other masters athletes).

A study by Dr. Vonda Wright at the UPMC Center for Sportsmedicine in Pittsburgh assessed the fitness and strength of recreational masters runners, cyclists and swimmers.  Her subjects ranged in age from 40 to 81.  Dr. Wright used MRI scans of the upper leg to measure muscle and fat content. She found no significant decline in muscle size or strength due to aging.  The MRIs of the quadriceps of her 40 year old and 70 year old subjects were virtually identical.  In comparison, MRI scans of a sedentary 70 year old’s quad show a shrunken muscle covered in fat. We use it so we don’t lose it!

Research at the Canadian Centre for Activity and Aging at the University of Western Ontario found that the leg muscles of runners in their 60’s and 20’s contained the same number of motor units (the reduction of motor units is considered to be a key contributor to age-related muscle loss).  In comparison, non-runners in their 60’s exhibited a 35% decline in the number of motor units vs. subjects who were in their 20’s.

A previous Feature Article that appeared in our newsletter Over 40 and Stealing the Show reported on research that concluded that running economy does not decline with age.  The higher your running economy, the less oxygen you require to run at a given pace.  Therefore, an “economical” runner can continue running at a given speed for a longer period of time than her less economical counterpart.  Running economy is a reliable indicator of distance race performance.

These research findings are great news! Being able to utilize oxygen efficiently and possessing well-preserved muscle strength, middle aged and older runners are capable of fast running and race times.

The same article reported that runners age 40+ are more prone to Achilles, hamstrings and calf injuries than younger runners.  “The normal wear and tear that occurs with training seems to take greater time to repair with ageing, and older runners continue running at a frequency similar to that of younger runners.”

The study supports our experience that following a training regimen that does not take age into account and allow for adequate recovery time is a leading contributor to injuries among middle aged and older runners.

A follow-up study at the University of Western Ontario examined the arms muscles of runners in their 60’s and their sedentary counterparts.  The study found that the arms of both contained much fewer motor units than the subjects who were in their 20’s.

Unfortunately (but logically), one type of exercise does not preserve muscle strength for the entire body.  The adage “use it or lose it” rings true!

**** For plenty of success stories from women over 40 that will inspire you, click on Racing Your Personal Best.

© 2017 Savvy Runner Inc.

We welcome your feedback, suggestions and comments.  Please post them below.

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One Response to Science Has Great News for Runners Over 40
  1. kendell
    December 9, 2015 | 6:20 am

    GREAT article! Parents had me at 44 after 8 other children sooooo grew up basically as sack of flour, LOL! and only got into doing ANY activity at 47 & turns I have SIA…grrrr so this article MADE MY DAY! I hit the gym 3 days a week, 30min treadmill are 2 days, 30 min bike is one, machines for upper all 3 days, I run outdoors 2 twice a week and in good weather add in at least 80k a week biking, so I’d hate to think all this work is not going to make a difference…. So very Great positive article, love it! & Thank You!

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