I wonder why all running communities are so fixated on endurance running, from 5ks to marathons to ultras? Perhaps because it takes less preparation to run slower than faster, and almost anyone can run slow? Certainly, it takes a lot of mental and physical preparation to run long distances competitively, but how good is it for you? The science suggests that endurance running has diminishing wellness effects, especially after age 50... particularly with lifelong endurance athletes, (more so than the casual runner/jogger). A friend of mine who is 58 suffers from Atrial-Fibrillation partly due to endurance running. Another DIED of a heart attack at 59 after an all-out time trial. Another had open heart surgery for repairs. And one friend had a heart attack while running at age 51 and was diagnosed with hypertrophic cardiomyopathy. Books like "Born to Run" by Christopher McDougall have romanticized ultra long distance running. Interesting to note that one of the main characters in that book, Micah True / Caballo Blanco, died at age 59 of cardio myopathy, a scarring of the heart due to long distance running (same as my friend who had a heart attack while running at age 51). And of course... not to mention the wear and tear distance running has on your joints, particularly knees, due to the heel strike type of stride which most distance runners employ. Bottom line, and this is from a cardiologist who wrote the book on the subject:
By contrast, studies show low-volume HIIT has benefits on cardiometabolic health. Low-volume HIIT and/or SIT - Sprint Interval Training induces improvements in cardiorespiratory fitness, blood sugar control, blood pressure and cardiac function compared to continuous aerobic exercise (such as a five-mile run). Low-volume HIIT was also shown to improve the heart’s structure.
I do want to note, I have much respect for those marathon and ultra runners who work hard. It takes a huge effort and a lot of perseverance, far better to do something rather than nothing, to have a goal and a discipline, rather than to ride the couch, get fat, smoke, use drugs, etc... that takes zero effort. It should be said that these individuals I cited with heart issues were hard core elite level masters endurance athletes who had been at it for decades, most since high school. This kind of heart damage probably wouldn't affect the casual runner. In the one case of A-fib, alcohol use was possibly also a contributing factor.
SIT / High intensity interval training has been shown to be more conducive to wellness after age 50, by both supporting and stimulating hormones, and strength. The natural loss of muscle fiber due to aging (sarcopenia) isn't going to be improved much by long slow plodding distance runs. Sprint intervals on hills or the track are far better. HIIT has been shown to be a more effective way to burn fat, and has even been linked to disease prevention.
Also, the sport of Masters Athletics (Track and Field competition) is extremely well organized with national, regional, and world championships every year; along with a world ranking system (mastersrankings.com).
Also, the sport of Masters Athletics (Track and Field competition) is extremely well organized with national, regional, and world championships every year; along with a world ranking system (mastersrankings.com).
Numerous studies have shown the diminishing returns on longevity and wellness of endurance running past the age of 50. " In a study involving 52,600 people followed for three decades, the runners in the group had a 19% lower death rate than nonrunners, according to the Heart editorial. But among the running cohort, those who ran a lot—more than 20 to 25 miles a week—lost that mortality advantage." https://www.wsj.com/articles/SB10001424127887323330604578145462264024472
Some advantages of high intensity sprint interval training:
Some advantages of high intensity sprint interval training:
- Improved performance: Some studies have shown that, while steady state training taxes the aerobic system, HIIT/SIT workouts can stimulate both the aerobic and the anaerobic systems. That means your body has more stamina and performs better in all your workouts, no matter what they are.
- It improves insulin sensitivity: Insulin sensitivity refers to how sensitive your body is to the effects of insulin. The more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.
- It helps you burn more calories all day long One of the best benefits of HIIT is how many calories your body burns after your workout to get your system back to where it was before you exercised. This is also called post-exercise oxygen consumption (EPOC), or your afterburn. The harder you work during your workout, the longer it takes your body to get back to normal, meaning you'll burn more calories for an hour or more after your workout.
- It helps you burn more belly fat: Even better news is that research is showing that HIIT may be more effective at reducing abdominal fat than other types of exercise.
- It improves your health: HIIT can help lower blood pressure and improve your heart health.
- Shorter workouts: Because you're working very hard, you get the benefits of training in less time than you would from slower, longer workout sessions. One study published in The Journal of Sports Science and Medicine showed that as few as three 10 minute sessions a week can make your body more efficient at delivering oxygen to your body as well as improving your metabolic health.
Sprinting makes you young. I'm 64
TRY IT:
The down side to HIIT is that it can be extremely painful. You can get an incredible workout in less than 6 minutes that will be far better for you than 45 min of casual exercise on the elliptical machine or on a 3 mile jog. The only issue is, to be able to tolerate the pain of exhaustion, even though it doesn't last long... you'll be pushing your heart rate to the max if you do it right. 185ish for me. Try it: do a 4x200m tempo workout. A sprint tempo workout involves strictly limiting your rest interval between sprints. I use a Gymboss beeping timer for every workout. Do it: run 200m at 80% sprint and rest 1 minute. Make sure you're really sprinting .. up on the balls of your feet, heels not impacting the ground. Repeat 3 more times. Assuming you can run a 200m in less than 40 sec, and complete this workout by strictly adhering to the 1 min rest interval, you'll be done in less than 6 minutes. You have to find the pace that you can run and complete the workout. (I average 30-31 sec per 200m for this workout). If you start the first one too fast, you're not going to make it and will not complete the workout (... you'll cheat on the rest interval or do less repeats).
Not all workouts have to be limited rest tempo workouts. Some quality workouts involve race pace or near full sprint effort with full or near full recovery. I like these a lot more than the grueling tempo workouts. Later in the competitive season, I increase the speed, add a rep or 2, and lengthen the rest, but still limit the rest as in any tempo workout. For me... example: early/pre season - 4 x 200m with 1 min rest at 30-31 sec. Mid season - 5 or 6 x 200m with 3 min rest at 28.5 - 28.8.
Look at the physical difference between marathoners and sprinters:
My advice, run faster, shorter, more intensity. Learn how to warm up, dynamic stretching, form drills, strengthen the muscles required to run fast in the weight room or with resistance bands. As 81 yr old sprinter Bob Lida said, 'if you haven't sprinted, your tendons are like leather, you need to develop the flexibility and strength before you can sprint. It takes about a year...' Find the distance you're best at (100m, 200, 400, 800, etc...) and train for it. Look up your local USATF chapter or masters track competition. Competitions are a great motivator, they have changed my life. It's a great way to see the world. I've raced in France, Korea, Australia, Spain, Canada, Finland, Poland, and around the US.
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| 2015 World Masters Championship, Lyon, France Semi-final heat, 400m - 55.46 |
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