Are You Running Too Fast?
Are You Running Too Fast?
The biggest mistake most older runners are making.
Introduction
Hey runners! Today, let’s delve into a critical topic: your running pace. Many older runners often find themselves running too fast, even when they believe they are moving slow. Surprising, right? In this blog post, we’ll explore why this happens and how you can adjust for a better running experience.
The Problem: Overtraining and Lack of Recovery
Did you know that over 80% of recreational runners experience an injury every year? For older runners, injuries are particularly challenging to recover from and can even be career-ending. I’m sure you have some running friends that no longer run.
One of the main causes of these injuries is overtraining or inadequate recovery between runs. Often, this happens because we run too fast and our bodies don't have time to fully recover before going out for another session. Over time, these minor aches and niggles escalate into significant pains and injuries.
Effort Over Speed: Understanding Running Efficiency
You might think, "But I'm not a fast runner. How can I be running too fast?" It all boils down to effort rather than speed. If you have poor form, weak muscles, or excess body fat, you have poor running efficiency. This means that even if you are running slowly, you might still be exerting too much effort for your body’s current condition.
Checking Your Effort: The Heart Rate Test
It’s simple to check if you're running too hard. On your next run, monitor your heart rate. For efficient runners over 50, your heart rate should be under 130 beats per minute (BPM) at your normal running pace. If your heart rate exceeds 130 BPM, it means you're running too hard. Another way to look at it is your heart rate training Zone. Ideally, most of your running should occur in Zones 1 and 2 to boost aerobic capacity and encourage your body to burn fat for fuel. Running predominantly in Zone 3 can be counterproductive since it doesn't enhance aerobic capacity as much and relies more on carbohydrates for fuel, leading to frustration when you aren't seeing improvements in speed or weight loss.
Practical Steps to Improve Running Efficiency
1. Run Slower: To lower your running heart rate, start by running slower. Experiment with a "Minimum Viable Pace test" where you run as slow as you can, check your heart rate post-run, and use that as your target heart rate for future runs.
2. Improve Your Running Form: Stand straight, jog in place with a quick cadence, lean forward at the ankles, and then take off. Aim to run upright without bending in the middle, taking short, choppy steps. For more detailed guidance, check out my video on “How to Run Slow” or explore Chi Running techniques on YouTube.
3. Strength Training: Incorporate strength training sessions at least twice a week. Aging naturally leads to muscle loss, which slows your running pace. Regular strength training can help you gain muscle and reverse this trend.
4. Ditch the pre-run carbs: If you're overweight, avoid carb-loading before your runs. Consuming high-carb foods like bagels or bananas before running spikes your blood sugar and inhibits fat-burning. You have sufficient glycogen stored for a run lasting up to two hours, so ditch the pre-run snack.
Conclusion
So, if you want to know whether you’re running too fast or too slow, start by checking your running heart rate. Many older runners find that they are indeed running too fast.
The positive news is that with some simple adjustments, you can effortlessly run faster without injury as you age. Whether you're a seasoned runner or just starting, these steps can help ensure that you're running at an optimal pace, keeping you injury-free and improving your overall running efficiency. Happy running!
Heard about my “The Forever Runner Method” book? Read it for FREE and catch up on the Chapters you’ve missed by visiting the Table of Contents.