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Runners World Articles: Archives Save Your Strength - Seven ways to grow stronger as you grow older In last month's column, I outlined ways to be a happier runner 10 years from now. This month, I'm focusing on how to be a stronger runner 10 years from now. Some runners don't mind easing off as they age; others actually look forward to it. But for those of you who want to continue to be competitive - maybe even more competitive - with each passing birthday, here's how to pull it off: Tackle a few hills: Running uphill - even slowly - is the best way to build leg strength for running. Beginners should start slowly, by running a hilly course one day a week. Eventually you can move on to running repeats (50 to 300 meters) up a modest hill. Run up at a 10K race effort, then recover by walking back down. Go long (on the road): Slow endurance runs will help you finish strong in races. For example, if your longest run is 6 miles, and you tend to slow down at 4 to 5 miles in races, then increase your long runs to 10 miles and you'll power through a 10K. Do this gradually by increasing your long run each week by 1 mile until you reach 10 miles. At that point, if you want to do more, you can increase by 2 miles every other weekend. Do these long runs 2 minutes per mile slower than you could race the distance. Go long (on the track): If you're slowing down at the end of your faster runs, increase the number of repetitions you're doing in speed sessions. For example: A 5K racer I recently met, who tends to slow down at mile 2, had been running no more than 10 x 400 meters in her weekly speed workout. When she increased from 10 to 12 repeats and lengthened her rest between each repeat by 2 minutes, she was able to maintain her pace throughout a 5K. As you increase the number of repeats, adjust your pacing so you can run the fastest ones at the end of your workout. Jack it up one week a month: Piling on the miles week after week will increase your risk of injury. Jacking up your mileage just one week a month, on the other hand, will cut your injury risk to almost nothing while improving your strength. Let's say that on the third week of the month you're averaging 18 miles per week. Add 2 miles to this week's total each month until you reach 24 to 28 miles. Your mileage during other weeks should remain the same. Improve your posture: You're building leg strength by running hills, but you also should spend time in the weight room strengthening your postural muscles. These muscles help you stay upright, breathe more efficiently, and delay fatigue. Develop your shoulders with barbell shrubs and your upper to middle back with bent-over dumbbell rows. Most important, strengthen your lower back by lying facedown and lifting your head and chest 3 to 6 inches off the floor. Repeat 8 to 12 times. Work up to two to three sets, three times a week. Stretch out: Stretching is doubly important when you focus on speed. This is because when you run fast, you're asking your legs to extend beyond their normal range of motion. Stretch thoroughly after a 10-minute warmup (or after your run), paying particular attention to your hamstrings, quads, and calves. Don't bounce or strain, and hold each stretch for at least 15 seconds. Schedule a "strength challenge": You're more likely to follow the tips I've given you if you regularly test your progress. With a friend or a small group, challenge yourself once a month to a hilly run, a fast time-trial, or a race.
From Runner's World, August 2000, p. 44
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