Hey runners, how’s it going? Do you ever wonder why you’re slowing down and running is getting harder as you age?
That’s what I experienced in my 50s — hill repeats, CrossFit, loading up on carbs before every long run. But even though I saw some improvement, I kept plateauing and feeling sore and tired all the time.
Then about 10 years ago, I discovered I had ADS — Aerobic Deficiency Syndrome. Doesn’t sound great, I know. But it turned out to be surprisingly simple to fix, and afterwards my enjoyment of running skyrocketed. I was running faster and feeling better than I had in years.
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What Is Aerobic Deficiency Syndrome?
ADS has to do with the relationship between the two metabolic pathways you use when running — your aerobic system, which powers your slow-twitch muscles, and your anaerobic system, which powers your fast-twitch muscles.
Here’s what happens. We train hard — as we’ve always been told — utilizing more of our anaerobic system than our aerobic system. Our anaerobic system is powered by sugar and makes us fast. But one of the byproducts of burning sugar in our muscle cells is lactic acid. As you may be aware, that’s what causes you to start feeling pain and slowing down. So no matter how hard you keep training, your excess lactic acid production limits your gains.
This is where your aerobic system comes to the rescue. Your aerobic system is fueled by fat and burns with no byproducts. The cool part? Your aerobic system also burns lactic acid for fuel. It essentially works like a vacuum cleaner, sucking up your excess lactic acid so you can continue to run without that burning pain.
So if your aerobic system is not developed enough to handle your excess lactic acid — even at a moderate pace — you have a deficiency in your aerobic system. This is pretty common for us older runners who were taught for years that you have to run faster to get faster.
And here’s the kicker — most older runners have no idea this is happening because they’ve never checked.
Do You Have ADS? Take This Simple Test
If you’re over 50, I have a simple test you can try on your next regular run. Just run at your normal comfortable training pace and afterwards take a look at what your heart rate was during the run.
If your heart rate was consistently under 130 bpm, there’s a pretty good chance your aerobic system is in decent shape. But if your heart rate was consistently above 130 bpm, you’re probably suffering from Aerobic Deficiency Syndrome (ADS).
When I first checked my own heart rate during a normal training run, I was shocked — I was sitting at 135-145 bpm at what I thought was an easy pace. That was my wake-up call.
The good news — it’s actually an easy thing to fix. But bear in mind, it takes patience and time. Not weeks, but months. It’s well worth it. Having a strong aerobic system will change how you run for the rest of your life, and you won’t believe how much fun it is to go out running again after you’ve maximized your aerobic capacity by training the smart way, not the hard way.
How to Fix ADS: The Simple Solution
The simple fix for curing your Aerobic Deficiency Syndrome is to run at or below your maximum aerobic heart rate. This will build up your aerobic capacity to allow more endurance and speed in your running.
There are a couple of ways to determine that heart rate:
First, use the Maffetone formula — 180 minus your age as a starting point. So if you are 55 years old, your calculated maximum training heart rate would be 180 - 55 = 125 bpm.
Second, personalize it by seeing how slow you need to run your normal route without your heart rate increasing later in the run. If your heart rate “drifts up” near the end of your run, your anaerobic system is kicking in. We want to avoid that altogether. Once you can complete your run without your heart rate increasing, that is your personal maximum training heart rate.
You’ll probably feel embarrassed running so slow at first. I know it doesn’t make sense that you can get faster by running slower — but the science works. Most elite runners spend at least 80% of their training at or below their maximum aerobic heart rate.
Low heart rate training is simple to do, but hard to pull off.
That’s why I created the Forever Running Club. Having a community of runners just like you, on the same journey, provides the accountability and support to pull this off. The club is free and you can join now by clicking this link.
With the right framework and support, you can cure your Aerobic Deficiency Syndrome and enjoy effortless, injury-free running as you age.
Have you ever checked your heart rate on what you thought was an easy run? What did you find? Drop a comment below — I’d love to hear.
Have a great week!
-Herb
“Run Smarter, Live Longer”