The article discusses the insights from Joe Friel's book 'Fast After 50', addressing how older athletes can maintain performance. The author highlights the importance of lean muscle mass, body weight, and aerobic capacity. Personalizing Friel's advice, the author, a 57-year-old runner with two hip replacements, shares a three-step training approach emphasizing longer warm-ups, progression intervals, and careful pacing to improve aerobic capacity and reduce injury risk. The article serves as a guide for older runners aiming to enhance their fitness safely.
At 57, I find Joe Friel's 'Fast After 50' invaluable, particularly for emphasizing muscle mass, body weight, and aerobic capacity in aging athletes.
Integrating Friel's methodology into my training, I've developed a three-step process to safely increase my functional aerobic capacity as a runner.
Older athletes require longer warm-ups, often needing 20-40 minutes to prepare; I’ve added 'mini bursts' to efficiently transition into faster training.
Friel stresses that older runners typically start intervals too quickly, which can lead to fatigue; he advises a more controlled approach to pacing.
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