COACH’S CORNER - Aging and the Ultra Athlete by Isobel Tait

As ultra runners, we’re accustomed to facing challenges head-on, pushing our limits, and redefining what’s possible. But there’s one opponent we all face eventually: time itself. In this article, I’ll explore the impact of aging on ultra athletes, debunk some myths, and provide strategies to help you continue thriving in the sport you love.

The Ultra Advantage of Age

First, let’s celebrate some good news: ultra running is a sport where age often brings advantages. Many ultra runners find their peak performance in their 40s and remain highly competitive well into their 50s and beyond. Why? Experience, mental toughness, and efficient pacing often compensate for any age-related physical declines. The ultra distance seems to level the playing field, allowing older athletes to shine.

Understanding the Physical Changes

As we age, our bodies undergo certain changes:

• Decreased Muscle Mass and Strength: Starting in our 30s, we lose about 3-5% of muscle mass per decade.
• Reduced VO2 Max: Our maximum oxygen uptake decreases by about 10% per decade after age 30.
• Slower Recovery Times: Our bodies take longer to bounce back from hard efforts.
• Decreased Flexibility: Joints and muscles may become less flexible over time.
• Hormonal Changes: Decreases in growth hormone and testosterone can affect muscle mass and recovery.

However, these changes don't spell the end of your ultra career. Far from it! With the right approach, you can mitigate many of these effects and continue to perform at a high level.

Adaptation Strategies for the Older Ultra Runner

• Strength Training: Regular strength work becomes crucial as we age. It helps maintain muscle mass, supports bone density, and can improve running economy. Focus on compound movements like squats, deadlifts, and lunges, as well as core work.
• Recovery Focus: Listen to your body and allow for longer recovery periods between hard efforts and races. This might mean reducing your racing schedule or incorporating more easy days into your training.
• Cross-Training: Include low-impact activities like swimming, cycling, or elliptical training. These help maintain cardiovascular fitness while reducing the stress on your joints.
• Nutrition: As we age, our nutritional needs change. Focus on anti-inflammatory foods, ensure adequate protein intake to support muscle maintenance, and consider supplements like Vitamin D and Omega-3s (always consult with your doctor first).
• Flexibility and Mobility Work: Regular stretching, yoga, or mobility exercises can help maintain flexibility and reduce injury risk.
• Sleep: Prioritise sleep as a key component of your training. Quality sleep is crucial for recovery and performance.

Racing Strategies for Older Ultra Athletes

• Smart Pacing: Use your experience to pace more effectively, especially in the early stages of a race. Starting conservatively can pay big dividends in the later kilometres.
• Technique: Focus on efficient running form to reduce energy expenditure. Consider working with a coach to refine your technique.
• Equipment: Invest in shoes and gear that provide extra support and comfort. As we age, we might need more cushioning or support (I know I do!!).
• Mental Game: Leverage your mental toughness and race experience - often your biggest assets in ultras. Use visualisation techniques and positive self-talk.
• Nutrition Strategy: Experiment with different fuelling strategies. Some older athletes find they need to adjust their in-race nutrition as their digestion changes.
• Heat Management: As we age, our bodies may become less efficient at regulating temperature. Be extra vigilant about hydration and cooling strategies in hot races.

Inspiring Examples

Remember, age is just a number in ultra running. Take inspiration from these remarkable athletes:

• Bernd Heinrich set an age-group record in a 24-hour race at 72, covering 251kms.
• Gunhild Swanson became the oldest finisher of the Western States 100 at 70, crossing the line with just 6 seconds to spare before the 30-hour cutoff.
• Wally Hesseltine finished the Western States 100 at 73, proving that septuagenarians can tackle one of the toughest 100-milers. At age 80 in 2023, Hesseltine finished the Tunnel Hill 100-mile run in 26 hours and 22 minutes.
• Jeannie Rice set the world record for the women's 70+ half marathon at 1:37:07 in 2019.

Embracing the Journey

Getting older doesn't mean the end of your ultra running journey - it's simply a new chapter. By adapting your training, focusing on recovery, and leveraging your experience, you can continue to challenge yourself and achieve remarkable feats in the ultra world.

Remember, ultra running is about more than just speed or distance. It's about the journey, the community, and the personal growth we experience along the way. As we age, we have the opportunity to mentor younger runners, share our experiences, and continue to push the boundaries of what's possible.

So lace up those shoes, hit the trails, and keep pushing those limits. Age may change how we approach ultra running, but it doesn't diminish our passion for the sport or our ability to achieve amazing things. Here's to many more kilometres on the trail, no matter what the calendar says!