Episode 26: Training Recommendations for Older Runners

Tread Lightly Podcast

This episode serves as part two of our discussion on perimenopause and menopause. However, the advice here applies to both male and female runners over age 50.

Discussion points include:

• The importance of consistent resistance training

• Adjustments to your training schedule, such as 10-day training cycles and more frequent cutback weeks

• How to maintain VO2max and speed with age

• Temperature regulation adjustments for older athletes

• The importance of protein for masters athletes

• Why low-carb diets are not the solution for menopausal athletes

• Supplements that may benefit aging athletes

• Setting running goals as an older runner

Further resources:

Protein powder recommendations: https://lauranorrisrunning.com/best-protein-powders-for-runners/

Everything Fat loss by Ben Carpenter: https://amzn.to/3Y8iFwk

Plyometric exercise guide: https://www.runtothefinish.com/beginner-plyometric-exercises/

References

PMID: 31210647

PMID: 33800439

PMID: 28181774

PMID: 34201810

PMID: 30387072

PMID: 22313809

PMID: 25051286

PMID: 28012184

Haff & Triplett, Essentials of strength training and conditioning
Housh, House, & deVries, Applied exercise science and sport physiology