“When you are in your 20s, your body has not yet learned how to let you know that you are doing too much!”

In today’s episode, I reflect on the pitfalls of running that become more probable as we age. As we move through our 40s, new problems appear. While our cardiovascular fitness remains strong with each decade, our body’s ability to maintain the speed of our 20s quickly slips by. Our muscles, joints, and tendons also change, leading to, ’40+’ injuries that include ostioarthritis and plantar fasciitis.

As we get older, prevention becomes compulsory. As a long time runner myself, I can’t remember ever taking the time to stretch after an effort. With a recent diagnosis of mild plantar fasciitis, it was stretching that saved me from being pulled off the pavement altogether. I review six preventative approaches for any runner looking to minimize being sidelined by injury.

As promised, find out how I treated plantar fasciitis. While my case is minor, my brief experience proved to me that prevention is key. Plantar fasciitis is common for runners between the ages of 40 and 60. The most important lesson I learned is to recognized that Plantar fasciitis is not a foot problem – It’s a symptom of the broader complex from your gluts to the fascia of your foot. In short? Stretch! Check out this YouTube video by Bob and Brad!

Welcome to Episode 044: Older Runners and Injury Prevention

1. What We Do:
   
   • Behavioural Medicine and Health Psychology
     
   • Providing information that usually requires seeing a therapist.
     
   
   
2. Today:
   
   • A review of my personal experience with being an older runner with age related running injuries.
     
   
   

Running As We Age

1. We get slower
   
   • Our muscle fibres shorten.
     
   
   
2. Recovery Time
   
   • We need more recovery between hard efforts.
     
   
   
3. Injury Probability
   
   • Injury increases with age.
     
   
   

Common Injuries

1. Age Specific Injuries (40+) for Older Runners
   
   • Ostioarthritis
     
   • Plantar Fasciitis
     
   
   

Prevention

1. Stretching
   
2. Good Nutrition (Vegan vs. Non-Vegan)
   
3. Duration Over Speed
   
4. Visit Doctor
   
5. Crosstraining
   
6. Have Fun