The world would have you believe that as you get older everything is going to be more difficult, especially your running. Don't let others convince you that when it comes to your running and lung power, you'll struggle as you age. No matter how old you are, if you do the right training, and are patient, you should have no difficulty with achieving good lung power and breathing when you run.
Age Concessions
As you age, the one concession you may have to concede to is more time needed to rest and recuperate. Dr. Tim Noakes' book, "Lore of Running" points out that the one thing he came to understand as an older runner was that he was no longer able to train with the same intensity. He notes that distinguished running author, Dr. George Sheehan, ran his fastest-ever marathon at age 62 on three 10-mile runs a week. No mention is made of any difficulty with the older runner's breathing.
Age-Related Lung Power
Unless you have health issues with your lungs and breathing, then there really is no reason you should have breathing problems as an older runner. At any age, your body has the astounding capacity to adapt to higher stresses and demands. Dr. Noakes does, however, point out that healthy, but inactive people can experience up to 9 percent decline per decade in their maximum oxygen uptake, or VO2 max. He also states that evidence suggests a lifelong commitment to vigorous exercise can reduce age-related decrease in VO2 max.
Related Lung Power Factors
There may be other contributing factors that could possibly affect an older runner's lung power. Dr. Noakes says that as you age your maximum heart rate decreases, which reduces your maximum cardiac output. This decrease can then cause a reduction in the amount of oxygen you can take in. Also as an older runner you may experience loss of muscle mass, which limits your muscle contractions and can lead to a lower VO2 max.
Do the Right Training
Performing the correct training to maintain and increase your breathing power as a runner will always help. Dr. George Sheehan suggests in his book, "Running to Win," that you raise the bar with the intensity of your running. He says performing 200, 400, 800 and 1,600 meter repeats on the track or road will not only increase your leg speed and stamina, but will result in a greater VO2 max. Older runner or not, anyone who performs these speed workouts will find breathing to be much easier during regular daily training runs. As an older runner, you may need more rest after these workouts.
Breathing Technique
Many people, no matter their age, say, "I just can't seem to get my breathing right when I run." You may be thinking too much about it, but "Lore of Running" says that the one breathing technique that can help any runner is "belly breathing" or breathing from the diaphragm. This leads to a more controlled state of breathing, doesn't tax your chest muscles, and reduces the chance of getting a side stitch. So whether you are an older runner or not, not over thinking your breathing style, and breathing from your "belly" can help.
References
- "Lore of Running": Dr. Tim Noakes; 1991
- "Running To Win"; Dr. George Sheehan; 1992
