Category Archives: running

The Science Behind When You’re Too Old To Be A Runner

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Every New Year, many of us make the resolution to take up exercising more often and what could be more accessible to us than running. Simply throw on some trainers and go, right?

Then the year goes by, the resolution slowly goes down the drain and uh, maybe next year will be the time that we’re running 10k’s and eyeing up the London Marathon ballot.

However, is there an age when we’re simply too old to be trying to take up this sport? Isn’t it going to be rougher on our knees as we age?

Isn’t running bad for the knees?

Writing for The Conversation, Hunter Bennett, a Lecturer in Exercise Science, University of South Australia argues that actually, running could help our knees as we age.

One way to think of this is to not think of our body as something that decays over time. Bennett explains: “Your body isn’t simply a pile of bones and cartilage that gets worn down with every step. It is a living dynamic system that grows and adapts in response to the loads that are placed upon it.”

With this in mind, he says that the more we use our knees, the more benefits we’ll experience.

He says: “Your knee joint is incredibly strong and designed to move. The cartilage inside your knee is a strong, flexible, connective tissue that cushions and protects the bones of your knee joint.

“There is good evidence to show when someone’s load is removed – for example, during prolonged bed rest or immobilisation – their bone and cartilage begins to deteriorate.”

This makes perfect sense.

So, when are we too old for running?

Bennett says: “Unfortunately (at least to my knowledge) there is no strong evidence examining what happens when you pick up running later in life. However, other lines of research do suggest it is likely safe and effective.

“A 2020 study demonstrated that older adults (65 years and older) who start high intensity jump training (known as “plyometric” training) not only see improvements in strength and function, but also find it safe and enjoyable.”

He went on to explain that these types of training lead to higher joint loads than running, giving us a fair indication that running later in life is safe.

How to get started with running

Bennett advises: “Like any type of exercise, your muscles and joints need time to adapt to the new load that is being placed upon them.

“With this in mind, it’s best to start with intervals where you walk for a short period, then jog for a short period. Then you can gradually increase your running distance over time, giving your body time to adapt.”

The NHS Couch to 5k plan is ideal for this.

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This 1 Type of Walking Could Be The Key For Upping Your Step Count Without Wrecking Your Body

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Want to add some extra challenge to your walk? Or want to tone down your too-tough run? “Jeffing” may be your answer.

Jeffing is a training method that comprises both running and walking intervals during a workout. It was founded by Jeff Galloway, an Olympic runner, who came up with the run-walk concept to help folks of all levels run further, protect themselves from injuries and enjoy running more, according to Galloway’s website.

The method is known by a few different names, such as the Galloway run-walk program and the run-walk method, but they all have the same goal: to help people build endurance, run faster and move more by employing both running and walking intervals during a workout.

Here’s what jeffing might look like: Going for a two-minute run followed by a three-minute walk and repeating that a few times for a full workout.

Whether you’re a runner or not, jeffing is a way to make running more accessible and for your step count to skyrocket in the process. Here’s what to know:

‘Jeffing’ is useful for runners of all levels, but is especially valuable for beginners.

Jeffing is good for anyone to try, whether you’re running a marathon or lacing up your shoes for the first time ever.

“I’ve always thought of Galloway’s run-walk as taking what he did when he was an Olympic runner … and … [bringing it] to people like my mom who never thought that they could be a runner,” said Randy Accetta, the director of coaching education at the Road Runners Club of America and founder of Run Tucson.

Runners training for races are known to employ this run-walk (or run-jog) method in their training, Accetta added.

While jeffing can help someone running a high-stakes race cross the finish line, it can also be a particularly good strategy for new runners, said Jeff Dengate, the runner-in-chief for Runner’s World magazine.

“We’ve seen this time and time again where somebody [takes] up running, they head out their driveway, and they think, ‘I have to be a runner. I have to be fast,’ so they get down the road and they’re just cooked, they’re just exhausted,” Dengate said.

For new runners, having a run-walk strategy can keep that exhaustion from happening. “It’s a really good introduction to running,” said Riley Buchholz, the men’s and women’s cross country coach at Temple University in Philadelphia. And it can be protective.

“A lot of people don’t realize that whenever you’re running, you’re applying three to four times your body weight [on your joints] — so, it’s a lot on the body to handle, especially if you just start pumping out miles at a harder effort that you aren’t used to. It takes time to adapt to that,” Buchholz explained.

A mix of running and walking when you head out to the trail or track can help protect your body from that impact.

Jeffing is a run-walk method that can help build up endurance and muscle strength.

FG Trade Latin via Getty Images

Jeffing is a run-walk method that can help build up endurance and muscle strength.

It can help build up strength and endurance.

Don’t let the walking fool you. If your goal is to build up your running capability, this jeffing still has a place in your training.

Alternating between running and walking can help you build up your lung capacity, endurance, and muscles, noted Buchholz before adding, “Anytime you’re exercising, you’re getting better.”

“It helps a lot of people build, not only the stamina, the endurance, but also speed,” Dengate said. “Runners can get faster by using those little walk breaks as well.”

Jeffing is also a good way to learn your preferred pace and effort, Buchholz said.

It takes some of the pressure off running, too.

Anyone who has gone for a run knows the feeling of wanting to stop for a break but feeling guilty about the pause. While there is never a reason to feel guilty (movement is movement), jeffing helps take away those bad feelings during exercise.

“It gives us all the opportunity to exercise without having to feel bad about wanting to stop,” Accetta said. “In the Galloway run-walk, you [intentionally take] the walk breaks. So you know going in that you’re going to run for five minutes and walk for a minute.”

That way, when you’re done with your workout, you can proudly check it off your to-do list because you set out to run and walk from the beginning, Accetta added. “And that’s different than, ‘oh my god, I’m so tired, I need to take a nap. I need to stop walking’ and then stressing whether … you’re ‘quitting’ or not.”

Here’s how to try it:

While some people choose to follow a formula such as one-to-one efforts (meaning, for example, five minutes of running followed by five minutes of walking), there really isn’t a hard-and-fast rule, according to Accetta.

“I think the beauty of … jeffing, or run-walk, is that you can manipulate the effort and rest intervals to fit the physical and emotional needs of the athlete as well as the terrain,” Accetta explained. “For me, there is no perfect ratio.”

It’s all up to you how you start. New runners could try running for 30 seconds, followed by a three-minute walk, or even 15 seconds of running, followed by a three-minute walk. Experienced runners could run for 10 minutes and follow it up with a 30-second walk. There is no wrong formula.

Buchholz said he generally recommends a one-to-four ratio for beginner runners. “Normally, the running is the one and the four is your walking,” he said.

This means if you’re moving for 20 minutes, five minutes can be spent running and 15 can be spent walking, Buchholz said.

If you do want a specific formula, Dengate said there are run-walk calculators online that can help you determine your pace and timing based on your mile time.

When it comes to pace, there are a few things to keep in mind. An everyday jog pace shouldn’t totally deplete you, according to Dengate. “We usually say to use the talk test. If you can’t carry a conversation with the person next to you, you’re probably running too fast on most days.”

“But then, how fast do we do those walk intervals? It’s not a full recovery — you want to walk with purpose … I like to tell people, move like you’re a New Yorker going down the sidewalk. You’re getting somewhere,” Dengate explained.

If you slow down too much during your walk interval, it’s hard to start running again, Dengate added.

Movement should feel good and rewarding, so take the pressure away and keep that in mind when you head outside for your weekly jeffing.

“Far too often we thought of running as punishment for other sports, or it’s something I have to do,” Dengate said. “I like to remind people, running is something we get to do. We’re fortunate enough to be able to have that opportunity to go out and spend that time doing it, so go have fun with it.”

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Keep Getting Running Injuries? The ‘UHBE’ Test Could Reveal Why

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You may already know how many sit-ups and push-ups you’re meant to be able to do by age and gender, as well as how long you’ll ideally be able to hold a plank or stand on one leg.

These can measure everything from your biological age to your dementia risk.

But what about your balance and stability – factors Harvard Health says can influence your risk of falling and injury, and which are key to pain-free running?

The key to ensuring those are in the best possible nick, they add, is strengthening your core (a group of muscles that extends far beyond the six-pack abs you may associate with a strong core).

As it turns out, the best way to test your core strength also seems to reveal the strength of your hip flexors too – all key muscles to prevent running injury.

Try a unilateral hip bridge endurance test (UHBE)

A 2016 paper sought to find the best way to measure core strength at a clinical level.

The scientists assessed two common core stability tests: the trunk stability test (TST) and the unilateral hip bridge endurance test (UHBE).

The TST is essentially a push-up test. It asks participants to lie face down on the ground and push their body up with their hands planted on the floor.

Their back, shoulders, and knees should not sag or dip. This test is scored from 0-3, with 0 meaning they failed to complete the move and had pain (3 is a perfect, pain-free push-up).

The unilateral hip bridge endurance test asks people to lie down flat and lift their hips up from the surface they’re lying on, lifting one leg.

They are asked to keep their hips straight, avoiding dipping up buckling, for about 10 seconds. Pain, inability to complete the move to the full 10 seconds, and not feeling the move in your glutes can all be signs of issues.

Researchers found that compared to the TST, the UBHE test seemed to be far better at gauging your core strength, especially as it relates to your lower body.

It’s also a great way to assess your glute and hip strength, and because it’s a unilateral move, you can see whether one side is weaker than the other.

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How can I improve my core and hip strength?

Ironically, the move UBHE test emulates – a single-leg hip bridge – can help to grow and stabilise your lower core and hip flexors.

Trying a front plant with a banded hip extension or trying a standing knee lift can also help, Runner’s World says.

Harvard adds that something as mundane as housework and gardening can strengthen your key stability muscles too.

Whichever weakness or imbalance you need to address, though, the UBHE test may be an underrated way to find out about it in the first place.

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