Elevate Your Running Game with Pickleball: A Longevity Coach's Perspective
Leverage Your Cross Training To Prevent Falls
Hey, fellow runners! How's it going? Today, I want to dive into a topic that's gained some traction among us older athletes—reactivity. Understanding what it is, why it's crucial, and how pickleball serves as a fantastic solution for enhancing our reactivity and overall fitness.
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Common Causes of Death for Seniors
A recent listen to Dr. Attia's podcast opened my eyes to the common causes of death we face as we age, he labels them as the “four horsemen”:
Cardiovascular and Cerebral Vascular disease - such as heart attacks and strokes
Cancer - Many forms such as Breast Cancer and Prostrate Cancer
Neurodegenerative diseases - like Alzheimer's
Metabolic issues - such as Type 2 Diabetes and Fatty Liver disease
He said, The most important thing to know about them is, while not that many people will die directly from those diseases, if you have any one of them, it’s increasing your risk by about 50% of the other 3 horsemen
But what struck me most was when he spoke of a “fifth horseman”—accidental death. For us over 65, the primary cause of accidental death is due to falls! The sad truth is that even surviving a fall can lead to severe consequences, such as losing your mobility and your running career!
Why Do Falls Happen?
As we age, we not only lose our balance but also something we took for granted in our youth—reactivity. This is your body's ability to react and avoid losing balance. I often run trails in the fall, where leaves easily conceal roots and holes, creating a perfect storm for tripping. Amazingly, even at 71, I've managed to stay upright thanks to two key reasons: strength training and reactivity exercises.
The Importance of Strength Training
The muscle fibers responsible for recovering from a fall are called type 2a fibers. These are all about power and explosive movement, but unfortunately type 2a fibers start to deteriorate after 25. At our age, type 2a muscle fibers really start to diminish, and if you don't work on them, you’re going to have just threads of those things left!
The good news? You can train them by moving heavy weights, which is why strength training is vital. If you're already lifting weights a couple of times a week, you're off to a great start maintaining your power muscles.
Building Reactivity Through Pickleball
Apart from strength, we need to hone our reactive skills through side-to-side and explosive movements, fostering neural pathways for better reaction time. That’s where pickleball comes in.
Pickleball provides the perfect cross-training opportunity for developing those critical movement patterns that running alone doesn't cover. From lateral movements to quick reflexes, pickleball incorporates them all. Plus, it's a fun, easy-to-learn game that adds a social element without the time commitment.
At our club, I play pickleball a couple of times a week with a great group of intermediate players. There's less competitive pressure, making it enjoyable for everyone involved. I always look forward to my pickleball days.
Conclusion
If you’re looking to dodge that fifth horseman, consider picking up a paddle.
That's it for this week. If you're seeking more insight and tips as an older runner committed to staying active, don't forget to hit that subscribe button to stay updated. See you next week, and remember: keep moving, keep thriving!