I am going to assume most Harriers enjoy and possibly take for granted the positive impact being active has on their quality of life and mobility. Remaining active becomes more important as we age. It is crucial for independence and good health. But, what exactly should we be doing todayto increase the likelihood that we will be fit and active later on?
To the best of our knowledge the answer to maintaining our general fitness and ability to do short bursts of activity (for a 90-year-old that might mean climbing stairs), is to exercise consistently and regularly rev our engine which means spending a portion of a workout at a higher heartrate. This is the best way to slow the inevitable age-related decline in VO2 max.
What does this exercise regimen look like?
In practice, we should be exercising 4-5 days a week all year round!! One day a week we need to rev the engine. This might be a simple set of strides, High Intensity Interval Training, or any form of interval training (cycling, cross trainer, swimming or running). Since we lose fitness much faster than we can regain it, taking complete breaks in exercise is rarely advisable. This is even more pronounced with ageing! After goal races and between periodized training blocks, we can and should take it easy (simple cross training, swimming, yoga), but should try to avoid stopping completely.
How do we stay motivated?
For many of us performance goals are very important. There is, however, much more to being a lifelong runner than simply how long it takes to cross the finish line. It’s also about tuning into how much running improves your quality of life. Running allows you to explore new neighborhoods, appreciate the beauty of the changing seasons and even experience close encounters with wildlife (like the coyotes in Mount Pleasant Cemetery!), but it also allows you to share these experiences with others. The more pleasure and appreciation you have for your ability to run, and the more variety you can introduce to your runs, the easier it will be to get out the door. Here are some simple things you can do to stay motivated:
- Arrange at least one run a week that is a social run (no script – run easy – enjoy the company of your friends)
- Spend less time running solo. A regular run date makes it harder to back out
- Lower the stakes – instead of a season goal set short term goals such as a minimum number of runs each week
- Run a different route
- Hit the trails
- Set goals that motivate you!
Exercise is like a retirement plan. You need to start putting time aside for exercise now in the hope of reaping the benefits in the future.