These old bones--can run like the wind.

Certain aspects of aging are no fun whatsoever and anyone who is familiar with the territory is familiar with the frustration. Training doesn't get any easier as you age and at the same time it may be easier than ever to get hurt. However, the news is not all bad. Many of the degenerative changes that were once thought to be the inevitable and immutable, normal process of aging have been found to be due to the inactivity often associated with aging. "Use it or lose it" is the operative principle in terms of athletic performance.

In a review article, The American Running Association's own Editorial Board Members Lewis Maharam, M.D., and Stephen Perle, D.C., found that while certain effects of aging (such as a decrease in maximum heart rate, decrease in maximum aerobic capacity, slower recovery, and yes, declines in performance) may be inevitable--the rate of decline can be modified by training. Evidence can be found in the barriers and records that masters athletes have broken in recent years. Priscilla Welch won the New York City Marathon at the age of 43 and over-40 Eamonn Coghlan broke the four-minute mile in 1994.

One study found that masters athletes have higher lactate thresholds, which can compensate for lower VO2max, so that masters athletes can remain competitive as they age. Other studies showed elderly muscle to have the same capacity to respond to training stimulus as younger muscle. Statistics have shown that the greater the running distance, the greater the age for best performance and the slower the rate of decline. Evidence shows that as we age, the percentage of slow twitch muscle fibers increases accounting for better endurance over the longer distances.

All of this is good news for aging runners. With certain limitations and caveats, the message is--in order to continue to run strong as you age, you must train hard. But remember, it is more important than ever to run smart. Running into your fifth, sixth, seventh, and even eighth decades requires that you attend diligently to your nutritional needs, allow for adequate recovery, and train carefully to avoid injury and overtraining. Conscientiously applying the 10% rule--never increase volume or intensity by more than 10% per week--is wisdom you can live with.

For more information on aging and exercise see the National Institute on Aging at www.aoa.dhhs.gov/aoa/pages/agepages/exercise.html and the Encyclopedia of Sports Medicine and Science at www.sportsci.org/encyc/agingex/agingex.html.

(Sports Medicine, 1999, Vol. 28, No. 4, pp. 273-285)