Biomechanics of Masters Runners over 50 | Running Science
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- เผยแพร่เมื่อ 5 ส.ค. 2023
- Matt gives an inside look into his recently published systematic review: Changes in running biomechanics in master runners over age 50. See how much work and time goes into academic research and learn more about how our bodies change as we age.
For those interested, his study has been approved. If any masters runners over 50 with Achilles problems in Southern California want to participate, please reach out!
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Enjoyed your podcast. I am pushing 70 and have been a runner for more than 50 years, with my training intensity lessening over time (of course), especially over the past 10 years. I don't race any longer, but run four times a week for about 25 to 30 miles total. I have found that I need to stretch much more than I did just 10 years ago to keep up my running. I also have to work on my ankle and calf strength more so than in the past 10 years. My wife thinks I am crazy putting in the time I do in order to run, but I still love it and plan to keep it up as long as I can. Thanks for your focus on the senior running community!
Well done!!! I'm 70 also and do several 50K's per year. My concern is staying running after 75!
We masters runners appreciate your support! Thank you.
Listened to the whole presentation. Thank you for confirming what I was always saying. at 62 I went through all the injuries: #1 Achiles tendonitis (due to repetitive calf raises and overstretching at 50), #2) Hamstring small rip (not enough warmup), 3) Metatarsalgia; last ten years - exactly at 50 and especially for a female things DRASTICALLY changed. I believe it is due to loos of estrogen and progesterone and metabollic changes. I could tell at 50 I lost the strength in my plantar flexion (calf strenghth) - as you noted in your presentation. I literally started tripping :-))) I can go on and on. I am still running, but less and less and never fully recovered from my metatarsalgia. As long as it is fun, I do it. Sorry, I do not live near SoCal. Thank you for this platform and your research.
Great topic! I first felt the body and recovery rate change at 33. Now in my 40s I need more cross function training, reuab stretches, and longer active recovery. Patience is something I have learnt to achieve goals
I have been running for over 40 years, currently 60 year's young, and DOR is my go to for current valid running advice. You are so accurate that running is so much more than just physical.
Enjoy all your videos. Thank you to Matt, Nathan, David and on occasion Andrea. It is hilarious when you guys are pulling out all those shoes to show us, one right after another. And the look of, "I know it is here somewhere."
Look forward to future videos.
Im 50 now but ive had Achilles tendonopathy for 6 years now ,what ive learnt is you have to keep going with the calf strengthening even if you think your fixed
Matt, this is a great video and you hit the nail on the head with my problems as a 55 year old runner with Achilles Tendonopathy. I would appreciate if you could do a video for how we can best strengthen, stretch and recover from Achilles and calf pain.
Would you believe I am just in recovery from both Achilles having this and I’m 62!
That was fascinating Matt. Just hit 50, still running competitively, but with a pretty long history of achilles problems. After a lot of trial and error I've found calf power and strength work to be the most important thing that keeps me running. If I were to recommend one thing to other masters runners it would be that. Will go read the article now. As a masters runner, thank you!
I think you are spot on reference the calf being the weak link. Last year when I was 55 years old my right calf was tending to tighten up while doing any form of speed work. It led to an Achilles injury that I am still struggling with 8 months later.
Tom, I concur. Just turned 55 this year and same thing happening to me. Trying to plan for my first full marathon and Achilles is nagging. I’m finally adding strength training for the first time as well as biking to supplement my running miles.
@@Joe_Souza I have also added strength training and biking. Finally able to put a few more miles in without flaring the achilles up. Also higher drop shoes have helped some. Good luck to you.
63yo. Competitive masters runner. Was very rarely injured when younger; never had IT, shin, PF, or other typical runner injuries. After several years of very little running while my kids were babies, I started coming back at 55yo (started family later than most). Been dealing with a series of on-off and nagging since. It's mostly been hammy for me. I've always had a strong toe-off. This is great insight for me. I'll have to go back to jumping rope consistently and similar.
I suffer from Achilles Tendonopathy for two years, run four marathons in that time between 3:02 to 3:05. So sore after each marathon I need a few weeks rest due to the pain. Just had shock wave therapy now back hill running, also back in Hoka. Training for another marathon in October. I can nearly hop now on effected leg, I’m 60 soon and still running as fast as I was 30 years ago .
Great to hear about your recovery Gary 👍🏼
Really interesting and glad I found your channel. I’m in the UK and a 59 year old triathlete/duathlete. I’ve actually made gains this year (compared to last 5 years) by incorporating strength work. But don’t do any specific calf strengthening. I do Plyometrics though. I may bring I calf strengthening as this seems the element with most bang for buck to slow down the age decline for running.
As a master runner (54) who started running 8 years ago, I wonder if there's a differentiation between a masters runner who started running earlier in their life (
Thanks for watching! Find Matt’s full published review here: pubmed.ncbi.nlm.nih.gov/37350475/
His full study on masters runners with Achilles tendinopathy has been approved. If you are a masters runner over 50 with a history of Achilles problems in Southern California, please reach out!
Hi there, you need to pin this comment so it will be easy to find! I just wanna say also, thanks for your passion Matt, it's contagious!!
Great podcast. Congratulations on getting published.
Thanks, Matt. As is the case with many others, my Achilles and calf injury history is mostly attributed to “Too much, too fast”. Incremental, consistent progression that fosters appropriate adaptation is the hardest concept to fully embrace and implement in running and in many other life endeavors. Putting a physical therapist and coach inside everyone’s head might come with some risks but could prevent much needless suffering. 🙂
Awesome job on your research
Really enjoyed your dissertation review
62 competitive Masters runner here and just stating rehabs from both Achilles tendinopathy. Have been posting videos here about my shock therapy and rehab exercises and found this video very helpful Matt. Thank you!
Super interesting subject Matt. To tackle this topic from a cientific point (appart from the hard work imply) in order to shed light for Masters Runners , has a lot of value.
As a brand new Master Runners (I've become 50 last month) I cannot be more interested in your work. Thanks, and keep researching!
Good information!!!!!!
I completely agree with you on the Masters runners categories and when I first noticed significant changes in my running abilities/fitness. I am 69 and have been running since my mid-late 20's. When I was 36, I was actually at my fastest and that really didn't start changing significantly until my mid to late 40's. Big huge disappointing changes since turning 60 and I know it is all downhill from here, but I am not giving up. Just coming to terms with doing the best with what I've got and being more kind to my running body. BTW you are also spot on with the hammie issues. I never had them until this decade. I haven't, however, (knocking on wood) had Achilles issues since I was in my early 40's. My calves are super strong (at least for now).
Is that a tube of Shoe Goo on the lower left? Just confirms that these guys really understand running!!
60yo runner- Just ran a 12 hour ultra down in FL on a small trail loop in 100-113F heat indexes. Won Master's with 55.5 miles but I withered after 8 hours quite a bit. Not my legs but GI went. Strength work in the gym has changed the running game for me. Heavy deadlifting, squatting and Bulgarian split squats specifically. Still do a large amount of form work and 'band' work after every run day. Still log 50-60mpw. Targeting a sub 3:20 at CIM this fall. Just ran 19:09 for 5k. I've never been as fast or strong in my life. Take recovery more serious than training and you will really still rock things. Thanks for this content!!!! Wish I was in So Cal to participate...
Amazing job, Jim! Those are intense conditions.
@@DoctorsofRunning Thank you. Nike AF V1 the whole way.
Cheering you on from the eat coast. I’m 56 rehabbing from an achilles injury doing like you said, focusing on my hips and calves. Might put a little more effort into the calf muscles. So frustration since I’m in such great shape otherwise.
Love hearing about your research-it’s greatly needed! Given thumbnail and content, maybe rename the title Biomechanics of Male Masters Runners over 50.
Amid a paucity of data, there’s at least some evidence that masters women may experience more hip than achilles injuries. Also, some of the directions of change withe age overlap with sex differences, so you may have an interesting control in there: age v. propulsive force/stride length…. The article was paywalled, but I’m guessing you’re tuned in to how closely some of this may vary by sex and by sex-specific changes in reproductive hormone levels with aging. Thanks, and KEEP UP THE GOOD WORK!
Email us and I can send you the full article! doctorsofrunning@gmail.com
-Matt
Over 50 ultra runner here. Great topic!
As a master runner , this is extreamly interesting to me (selfish yes, but there you go) , Thank you very much for this post. I find burpees , weight vest, kettlebells & consistancy really help stave off the niggles so far (only 54 so early days yet , but knock on wood I am doing ok). Regarding Injurys I had my first (right hamsting) doing hill sprints at 50, worked on the glutes, and a hip issue (left hip ) possibly the increase in extention you talked about , which I had to go to a physio for a while to sort I live in the UK so can't join anything but love the information and keep us posted. One thing to note as a kid I was a martial artist , so I have always been essentually very bendy (loose tendons I guess) , my physio during the hip treatment told me to chill out on all forms of stretching especially in the legs/ hips which I have done. (perhaps 2 yoga sessions a month now to replace strength work outs.. after a tough run the day before)
Éxitos Matt. Tengo 55 años y tuve problemas de tendinopatía del tendon de aquiles que solucioné con una plantilla. Hace 2 años comencé con calambres en el gemelo y pantorrilla, lo pude solucionar (o eso parece) con magneto terapia y luego con una ingesta diaria de Magnesio (BISCIGLINATO). Lastima que viva en Uruguay, sino sería un placer colaborar. Gracias por los programas!!
Highly informative! How do you think your findings would apply to walking? I teach Nordic walking, and my clients are mostly older. I'm guessing walking is more popular than running among older people, so this information might be useful to a lot of people if there's transferability of the knowledge.
Would be interesting to see if heel strikers or forefoot runners lose calf muscle strength/elasticity sooner as they age
Such an interesting topic! Based on your research does that mean 50+ runners should choose a certain 'type' of shoe? Or will that always be individual?
Ie - I feel (as a 51 yr old) I should move more into cushioned/max cushioned shoes?
Matt where do I find your article im 63 years old and im slowing down compared to the master runners im going to start bike riding maybe this will help my turn over.thanks for doing this video. Daniel
www.tandfonline.com/doi/abs/10.1080/14763141.2023.2226139
If you can’t access it, email us at doctorsofrunning@gmail.com
I know the first cal coast guy in the thumbnail!! Haha
I feel like the hyper-extension isn't real hyper-extension. For example, so many, doing a simple leg kickback can't keep their hips perfectly faced forward (or down if they are kneeling). They external rotate their hip, or even their whole torso. I don't know if these researchers doing the kinematic studies discerned between proper extension and rotation which appears to be hyperextension.
Is there a certain type of shoe suggestion for someone who has calf issues?
The big buzz word 10 years ago was drop. I've found shoes with a higher drop 10-12mm put a lot less stress on your calves then shoes with a lower drop. I've found that going more heel to toe running is a lot less stress than my natural strike of mid-forefoot striking. I've also found focusing on less up and down movement, what I call vertical oscillation, helps as well. Essentially removing the bounce from your stride and adding more forward drive. I would film this with cinder block wall in the background or a fence for reference for the athlete to comprehend on video. I've moved to the Nimbus at 59 and it's helped me. Good luck!
How many times do I need to come in for the study my parents live in clearmont im come down three times a year from Colorado. Would love to be part of the study.thanks
Just once! Email Matt at mklein@apu.edu!
I could say almost the same thing - from CO, mom in Woodland Hills, sister & brother in the city.
Great video. I am in Europe so can't join 🙄
Don't discount lifestyle changes as we get older. Things like family and career may mean more sitting, and more overloading on weekends.
Not sure the data will be very good to draw a conclusion if your sample size doesn't include the same video of the same runner at multiple ages. Maybe if you had a massive sample size trends will come up but I would think that sample size would be in the thousands.
Also considering most masters runners will be the people that have taken care of their body to be able to run in their 50s and later where your younger sample size you won't know that till potentially many decades later...
Hope the data shows something but not sure how conclusive this study will be. Seems like the best study would take a few decades to draw good evidence to come to a good conclusion.
Already did a power analysis, which is done differently in the biomechanics world. Need a total sample of 30 with 15 in each group.
-Matt
I am not a "masters runner" (what a ridiculous term) just an old fart (58) runner for 35 years, 3 times a week. Never changed anything: no stretching, no work out, no extra exercises. Just listen to your body...The guys I started with in the eighties did stretches and exercises and told me it would be bad to not do this. I am the only one who is still running.