How to Maintain Fitness & Run Faster as You Age

Do you dream of running faster marathons, not just for a season but for years and decades to come? Research has shown that even dedicated runners who maintain high mileage can face challenges like declining Vo2 Max, weakened muscles, tendons, and even brittle bones.
Running faster isn't just about consistency and increasing mileage. There's so much more to the story, and in this video, we dive deep into the secrets to running faster as you age.
Explore key strategies, including maintaining your running volume, incorporating shorter and faster intervals, high-intensity cross-training, strength training, and plyometrics. These strategies will not only help you run faster but also improve your overall health and longevity.
Don't miss out on these valuable insights; watch the video now and unlock the secrets to becoming a faster and stronger runner for years to come.
00:00 Intro
00:15 Aging Effects on High Mileage Runners
00:55 Research on the Aging Runner
01:15 How to Run at High Mileage
03:37 How to Run Fast Workouts
05:44 Polarized Training
06:25 High Intensity Cross-Training
07:17 Preventing Low Bone Density
08:10 Strength Training for Runners
10:43 Increasing Tendon Stiffness
12:20 Enhancing Your Recovery
Resources:
Paper 1: The Physiology and Biomechanics of the Master Runner pubmed.ncbi.nlm.nih.gov/30601...
Paper 2: Aging among elite distance runners: a 22-yr longitudinal study pubmed.ncbi.nlm.nih.gov/88473....
Paper 3: Bone health in endurance athletes: runners, cyclists, and swimmers pubmed.ncbi.nlm.nih.gov/23147...
Paper 4: Mechanical and morphological properties of human quadriceps femoris and triceps surae muscle-tendon unit in relation to aging and running pubmed.ncbi.nlm.nih.gov/16389...
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[@stevejt1000]

I'm 62 been running 50 years. 80/20 is nothing new been doing it my whole life. I used to run 16 minute 5k at 30 now at 62 it's 20 minutes, never did strength training or stretching until recently (last 12 months). My Vo2 max according to Garmin is 62 but appreciate probably not very accurate so I just use it as a personel fitness guage. My body has changed over the years more fat less muscle but all part of the natural aging process.

[@chadmiller2605]

brodie mate, just ran my second fastest 5k ever as a 44year old sleep deprived father ( as you may now relate to lol) Still sticking to the plan we talked about 80/20 rule and tracking trimp, and layered in easy intensity on low milage. ( 1.5 hard days a week ) also moved one of my easy runs into a eliptical session in the gym. And i write this before i watch all the video and yep pretty much on the money. Cheers, looks like your doing well

[@RunSmarterwithBrodieSharpe]

Hey Chad, sorry I missed this comment and didn’t reply. That’s an amazing achievement! Congrats 🥳 thanks for watching and I am glad you’re finding these useful.

[@sabinahavkins5933]

As usual very informative.. Love the info and the format.

[@paulseed2042]

I keep on getting told I should be doing light weights and plenty of reps , I choose to ignore this advice 😊

[@RunSmarterwithBrodieSharpe]

Haha plenty of my videos bust this myth with good robust research

[@leonsshare]

Im getting into my late 30s and can feel like it's harder to get to certain points of fitness now than it was in my early 30s.
Despite this I still think there's PBs to come in future, because even when I'd set bests when younger, my training was less than optimal, whereas now a bit wiser, a great coach and club, and starting to do add strength work in I can get faster than my old "better" body by outworking/outsmarting it

[@RunSmarterwithBrodieSharpe]

Best of luck with it!

[@nordicwilly6650]

Fantastic for us old guys! Well done

[@RunSmarterwithBrodieSharpe]

Thanks for the encouragement. I am glad you found it helpful. Thanks for watching 🥳

[@TarmacMcAdam]

Thanks Brodie

[@RunSmarterwithBrodieSharpe]

You’re welcome Tarmac 😅

[@scotthannum2471]

Thanks!

[@RunSmarterwithBrodieSharpe]

Did you just give me a $5 thanks?!! 😍😍 no-one has ever done that before!! You’re amazing 🤩

[@dimitar297]

Do these and win age group awards for decades to come.

[@RunSmarterwithBrodieSharpe]

Well said dimitar 👏

[@craigkopra2128]

Awesome. This 55 year old iceberg needed this video!

[@RunSmarterwithBrodieSharpe]

😆😆

[@jota55581]

Im 50 i can not break 25 min 5 k .

[@RunSmarterwithBrodieSharpe]

I think it’s possible with the right strategy! Keep it up mate 💥