KEY Insights for Runners as They Age: Matt's Research on Masters Runners

Our very own Matt Klein is approaching the finish line on his dissertation research on masters runners. On this episode he and Nathan break down his findings! Matt's research takes a look at biomechanical changes in masters runners and the prevalence of Achilles and calf injuries. Matt explains the methodology of his two studies and what conclusions can be drawn from them. They also explore how the average runner can maximize their longevity and performance as they age.
Chapters
0:00 - Intro
1:42 - The Subjective: what are your long-term running goals?
5:22 - An overview of Matt's research
12:07 - Looking at strength measures and submaximal running mechanics in masters runners
17:08 - Why is there little difference in strength measures?
23:30 - Researching at single leg horizontal hop mechanics in masters runners
29:28 - The conclusions to be drawn from the studies
32:23 - How to address power changes as you age
36:20 - Practical advice for runners as they age
43:15 - Wrap-up
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[@DoctorsofRunning]

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[@jameswestmoreland9717]

Makes sense that propulsion phase would contribute to Achilles tendonopathy.

[@scotthilton5406]

I didn't start running until I was 49. I am 51 now and loving running. Appreciate you guys and your videos.

[@LifeBeautifulMess]

As a 49 year old runner, I just transitioned from the treadmill to outside a year ago. I've run on the treadmill for about 5 years, usually 3 days a week 7-9 miles with never any injury or ever being overly tired. Running outside I have constant shin splits and occasional knee, back and planter issues. I have upped the miles this year and raced 3 half marathons and started training for the full in Sept. I say all this with the focus on rest and recovery. At my age taking a day off when running over 6 miles is imperative and kept me from injury that would prevent me from running. I'm able to average an 8 minute mile through 15 miles only running 3 days a week, with the occasional 4th short run.

[@jonathanwendel7480]

Terrific episode, and thanks. As a 69 year old runner still running marathons after all of these decades, I am struck by how we lump everyone over, say, the age of 40, into one category, "master's runners". This seems wholly inadequate to me! My concerns and capabilities and practices at the age of 40 are quite different than when I hit 50, 60, and now a few months shy of 70. So we need more categories! I am sure that I have had all of the canonical running injuries over the years, and have learned most of the lessons the hard way. With age comes wisdom, it seems, if only slowly. With respect to aging and performance, I am witnessing first-hand the slow but steady decrease in stride length, speed, and rate of recovery with age. I have also become religious about strength training, spinal flexibility, core strength, and pay constant attention to form during the run. I will never run through pain any more! My protection against achilles tendinopathy includings calf and foot strength training three times/week. Anyway, thanks again for taking the time to share all of your expertise!

[@briansterling6998]

As a masters runner struggling with Achilles tendonopathy, I feel like this episode and research is perfect for me. The idea of having a library of progressions we should be able to do at different ages sounds awesome!

[@GerardDypiangco]

As a masters runners, I enjoyed hearing about Matt's research. Congratulations!

[@lisabedford1819]

I'm from South Africa really enjoying listening to your podcasts, I'm 49 and been running with a club for a year now and loving it. I pronate and currently using New Balance 860 v13 and needing to get new shoes soon. I run 3 to 4 times a week and do 10km races around once or twice a month,doing the Knysna half marathon in June so building up to that.

[@mikelongboat6211]

Thank you Matt for what you’re doing for us master runners❤

[@thomasfaust9703]

Masters runner with Achilles tendinopathy here, very much enjoy your content and especially Matt’s research (also Congratulations Matt). Just now remembering that we used to do more jumping work in my group fitness classes and I now realize how important that is - thank you for that

[@karlbratby4349]

sorry to hear your issues with AT, suffering myself in the past with femoral Neuropathy, patella tendinopathy along with ITB issues. S+C has been a master stroke for me, I now attend the gym at least 3 times a week rather than just the one previous, and I always do a short S+C set routine before every run, which acts as a great pre-activation. I used to get looked at in the gym for my hoping-on-one-leg routine, even got asked why but the jumping rope and hoping one leg on a matt and the movement routine to the beat of music has been huge in my foot, ankle, and achilles, soleus etc. some other in the gym have tried my routine and give up realising how hard it is. It is the small things, the small exercises we add into the routine that make the difference. another is standing on one leg slightly bent to engage quad and soleus and passing a 10kg kettle bell around the waist 20 times and changing direction, awesome for the micro muscles... OH and do it all without shoes as has a huge extra benefit to the tiny muscles, tendons,ligaments in feet when you fight for balance... good luck budd with fixing the issues. 53 here and never been fitter, leaner etc.

[@thomasfaust9703]

thank you Karl - I just started up at a new gym and hit the jump rope right away. Appreciate the suggestions, I’m going to incorporate them into my routine. Re: the ITB issues, I struggled with that years ago but finally discovered stretching the IT band at the waist after warming it in a hot tub. After a week of static stretching, my IT band has not given me a moment’s trouble. Hope that helps and good luck!

[@theodorebutryn8832]

Excellent example of how a researcher's knowledge and passion can inspire them to do studies that directly impact the lives of others. I also definitely agree with Matt's definition of "masters runner." Age 40 I was still the same as 30. Age 50? Not so much. Hopefully, by following some of these best practices, the domain of masters running will continue to get more competitive (or to Nathan's point, just fulfilling) because there will be more folks healthy enough to keep going! Awesome episode.

[@mochidomo]

Thanks for sharing Dr. Klein! Excited to run my first half-marathon in October and following your footsteps at APU DPT!

[@largeeddie]

Very interesting! I'm 62 and started running in 1978, currently healthy and doing about 45-50 miles per week. And I have no idea what it would mean for me to be an 82 year old runner. The process of ageing seems to be very different for everyone. But I hope that by keeping my aerobic capacity and endurance up, my body fat down, and maintaining leg strength and bone mass, I'll be more mobile and independent 20 years from now than I would be otherwise. All the best for completing your academic journey, Matt!

[@merlinesque]

Turned 51 last year and set PR’s at 10K, half and full marathon. I credit adding strength training as the difference maker. Twice a week, when I can, usually 30-45 minutes plus a core session. Just at home with dumbbells. This is a great video and sound advice that everyone should take note of.

[@jordanpsaltakis5891]

Enjoyed the conversation as I keep aging and think about different types of injuries

[@ExhaleTraining]

Thank you for an opportunity to win something :-) I am 62, no longer able to run every day, due to injuries. It is good to hear that many people are able to run much longer than before thanks to the knowledge in physical therapy, nutrition and biomechanics of running and anatomical movement, stretching.... People who can afford new shoes every year, massage, eat healthy, get tested, improve their VO2 max have a better chance not only to run better, but to live longer!

[@krisa.1263]

I think strength training is very important. As an injured runner, I am guilty because I don't do a lot of strength work. I know that I need it but I don't know why I don't do it. Great content!

[@minarxpa]

Great episode! As a Masters runner (54 yo) I am very interested in your research. I hope to still be running and with no injuries in 20 years.

[@Sharkster_J]

I’m far from being a master runner, but I still enjoyed learning about how research into running actually occurs and the process of writing a dissertation. Thanks for the content as always!

[@jeffc1421]

Yup, masters runner with Achilles tendonopathy...that's me! My long term running goal is just to be able to run 2-3 times a week in my 60s and 70s. Thanks for sharing this great information!

[@jamesnesmithjr]

I'm going to work on my single-leg hops now!

[@karlbratby4349]

great, it really really helps, I get looked at odd in the gym when at this stage of my leg routine but i don't care as those muscle maniacs could never dream of doing what us runners have to do to make all the muscles, micro muscles, tendons and ligaments in all parts of our legs strong enough to run as we want to. DO it without shoes as well for even greater long term benefits, I do my entire gym workout in just socks!!

[@user-wr1pz2bf4e]

All I want is to keep going. Ran my first half on my 40th birthday. So I sorted of started as a master. Want to continue in good health.

[@ClassicAlex]

Great stuff! I know I want to keep running and moving as long as I possibly can. Looks like I need to do some more jumping and explosive movements alongside strength training.

[@DaveShepherd2020]

Love the DOR info. You guys are the best.

[@BlakeNorthrop376]

Exiting 20s soon! I would love to have the freedom to continue running and stay active, both for leisure and have the ability to remain competitive for my age at races. A bonus would be engaging in more trail running

[@levipatterson3853]

Love learning about the little tweaks to make in running form and training to avoid injury. This channel has helped me bounce back!

[@yagurltris]

Awesome episode!!! Thx for the chance!!! 🤩🤞

[@mvanflue4894]

Good stuff, Matt, reinforcing the idea I've had that I need to work in some plyometrics in addition to standard squat/calf raises type strength training. In 20 years (early 60's I'd like to be still running, but just fun and easy stuff in the suburbs or on trails, and the yearly turkey trot. They did you no favors in the thumbnail Matt.

[@lauraslieker2231]

I’m 40 now and hope to keep running ~30-40 miles weekly, so keeping my body healthy and strong. Focusing on reducing injuries

[@markuscg1]

Thanks for the insights. I'm 53 years old and live in the SoCal area. I really wanted to participate in your research but I didn't meet the criteria due to some previous issues in my hip. Glad to see the research is producing some great results.

[@annamartin2309]

Both the podcast and the channel are awesome. I love that we are having important conversations about running!

[@emteevideos]

I've run off and on my entire life. Now that my kids are older, I'm able to put the time and energy to strength train and run on a regular schedule. I look at videos of runners in their 70s, 80s and even 90s and I am inspired to keep running for as long as I can.

[@JamesMarchetti-bk5xn]

Really cool to see that you’re exploring areas of research that are largely untapped. I’m in my early 40s and dread the thought of not being able to exercise and walk to my hearts content into my 60s and 70s like I see so many people struggling. I’ll keep a eye on your research. Keep up the good work!

[@andykung2854]

Truly been enjoying all the podcasts recently. Found you guys for shoe reviews but the topics on these have been interesting and applicable.

[@stevenleung8059]

As a late in life runner, this is great info and things to consider to stay healthy and running for longer!

[@cowladydeland]

I love learning about the science of running. Thanks for the research Matt!

[@lukeobadiah]

This is really helpful. Really interesting to hear how we can prepare ourselves as we age. Thank you for the research that you are doing and also sharing your thoughts. Looking forward to hear more things like this.

[@andrewbeane6015]

Love the content! Running my first half marathon next Sunday, and being a beginner your shows content has been a wonderful resource. Love the analytical and research backed thoughts, opinions and discussion!

[@PeterdeRooij]

Subjective Q: I'm right in Matt's study population, ran Boston last week 🎉 and have Eiger Ultra 100 (k) on my calendar this summer. In 20 years, another Boston and some (different) mountain trail race, no longer caring about time (except cutoffs:-]).

[@andrescastromedero5112]

Thanks to you guys I learn every week new things about running 😃

[@BrittanyMurphy-dh4vr]

Very interested in learning more about power increasing exercises outside or just box jumps or jumping.

[@LS-hz7xe]

Our community recently lost an amazing runner at the age of 86. He inspired so many runners over the years. I need to make some notes if I have any shot of making it that long.

[@DoctorsofRunning]

Sorry to hear.

[@nikkifahey]

Great episodes! Love all your shows

[@jlharing]

Long term goals - stay healthy and continue to enjoy running.

[@amywalworth9068]

Proud to be faster as a master!! Love your channel! I’m in desperate need of new running shoes!!

[@Anddr3w56]

Love the content. I’m 35 just started to enjoy running - goal is to run my first marathon. Little by little. Congrats Matt on your research!

[@aarynryan3780]

I started running in my late 20s and never expected to stick with it. Now I’m weeks away from qualifying as a “masters runner”. Always interested in learning more to stay healthy and keep running.

[@iambrent]

Started running age 35. First marathon age 37, PR every distance from 400 meters to marathon age 38, now 39 and injured. I'd love to keep running as injury free as possible over the next 20 years.

[@user-yv6hk8ff2y]

Thank you so much for this information and your research topic! I am a 54 yr old runner. My goal is to continue daily running and hope to continue gaining strength. I would also like to improve distance running - As I have been a trail runner for several years and have started to do more road running on flat surfaces for further distances - not my favorite - I love technical mountain challenges - racing up hills as fast as possible. Over the years, I feel like I have gained strength and endurance and, in the process, it seems have become less prone to injuries. Thank you for giving encouragement that we just change as we age rather than just declining! So many former runners love to tell me, even randomly as I am running by someone's house, "oh I used to run but had to give up because of knees..." Thankfully, I have not had knee issues but have had ankle problems that have gone away over time. Yes - my hope is strength in the future - I want to continue running as long as I can - hopefully, until very old.

[@bbtrentham]

Timely content for me. Thanks!

[@sportsapologist1171]

Always an interesting podcast. Look forward to using what I learn here to keep running well into the future!

[@georgesierzputowski8256]

Great shoe reviews and always great insights from these guys. Thank you!

[@mpaz288]

Always so helpful!

[@jeffloflin6316]

At 64, even with achilles issues, the last 3 years have been a blast trail running. I started while I having achilles issues. Started 5k and did half marathon 7 months later. The key, my PT is my coach.

[@spencerclason4351]

Great research. Appreciate the fact based perspective!

[@Postal_Pnoy]

Things I wish I knew when I was in my 20s that I do now in my 40s. Train smarter, not harder. Get rest, eat better, strength train the legs.

[@michaellinden9631]

Very important question and thank you for addressing this issue

[@jeremymitchell3606]

Great episode! I hope to continue to improve as I age.

[@arturofernandez9714]

There was some very interesting info in the podcast. Matt pointed out that one of the issues with aging is losing strength/power in your hips and Nathan's last question was interesting as my personal experience has been that running in plated shoes shifts the effort upward with the hips and glutes taking a lot more effort than with regular shoes (less for calves and ankles).

[@heatherwinchell7816]

You said it! Healthy and robust!! I'm not quite a masters runner yet, but I'd still like to chase down some PRs as I reach that status and continue to run happy!

[@Running_eyedoc]

Thx for another great video!

[@dailylife3760]

Great episode!

[@increasingrain]

Loved the research, Matt

[@tgibridays]

Interesting research. I love how y'all kept coming up with new things to research during your conversation. Haha

[@DWNY358]

This was interesting, as I try to figure out why I don't get any injuries. I feel quite blessed as a 64 year old who just completed the London Marathon at 3:32 last Sunday with no aches/pains/niggles of any kind. I haven't had even a minor injury in over 7 years since I began running. I was a cyclist/mtn biker beforehand. This was my 10th marathon and 5th Abbott major - hoping to complete the 6th with Tokyo next year.

[@wfschuch]

41 now been running on and off since 18 in the military. Future goals are just to complete marathons safely. Better times are just a bonus.

[@Ohthehorror87]

Entry! 🎉

[@martyr5101]

Great episode and insights on aging with running. Being in my 20s with only 4 years of running, I still see a lot of progress and new PRs in the next 15 years and hope to make it into the 2:30s for the full. The main goal though is just to still be able to run by then!

[@JohnBirtchetSharpe]

I started running at 50 , I have the same ambition as Matt but a little further down the road (I am 55 now) I will retire at 65 and I want to be a competative national runner by then or at least focus on that in my twilight years (I live in the UK and belong to a masters club) the last 5 years has been focused on longer distance (marathon work) I just BQ's at London with a 3:24:37 so that is my next race and my final goal on the marathon side. overy the next two years I will put to get down as close to 80minutes in the half as I compete in the European superhalf series .. so I love this work/ research that is being done.

[@dallasnord]

Now in my 30s, I want to stay strong enough and healthy enough to continue running daily well into my 50s+. Would also love to be competitive in the marathon.

[@burgdog]

I’ve only been running for a year, so my goal in 20 years is to be a better runner than I am now.

[@mauriciofis]

Great content!

[@michaelr4334]

My long term goal is to be able to maintain comfortable paces in z2 that allows me to sight see when I travel. I love to see new cities on foot.

[@qigong1001]

For decades, track and field athletes have been doing single leg exercises… for good reason. I don’t think this is an age issue and more of a neglect issue. So it’s good you’re bringing this to the forefront for the older athletes. I would start with jump rope both legs(weeks) and then progress to alternate skipping (several more weeks,) then start single leg reps.

[@XCLiptonBriskXC]

Stay physically active, run 10-15miles a week, weight training 2-3times a week

[@tysonstewart1877]

Thanks for the great info! Need to get my 42 year old self back on the roads!

[@toddsholos8629]

I'm just starting to enter the realm of a masters athlete at 42. I'm hoping to be able to sustain a relative level of fitness given my age. I just started to get I to Hyrox and hope to be able to maintain "healthy" running as I continue to age.

[@brian5258]

Love the podcast!

[@tomlin4996]

47:30- yes I agree, as we get older, we should train SMARTER, not HARDER! As a runner in my 40s, I will never further improve my VO2 max from my 20s. But I can improve by consistently running injury free and doing strength training. This in turn could improve aerobic capacity and efficiency. Although my fastest 5k days are behind, I can still be competitive in my age group (even overall sometimes) in the half/full marathon. Maybe I, too, will dabble in some ultras like you guys 😉

[@user-qp9tf1dz9m]

To answer subjective: I just want to be able to run without pain and continue to enjoy the sport for life. In it for the long the run pun intended. Sure, it'd be awesome to run a sub 3hr marathon, but I want longevity in the sport more than anything!!!

[@kevincondon224]

Thanks for the info. As a 56-year old runner, I just want to still be able to run in 20+ years.

[@BearInPurls]

I’d like to continue to be running and enjoying my runs. I think I still have room for improving in speed and being more consistent with my running. I’d like to accomplish that in the next 20 years (I am already a Masters Runner - 50+)

[@user-vp9hm6bf6c]

Moment: A force applied at a distance from the object in question, or say a joint.

[@kuriosites]

I'm 51 and I would like to be able to run 40+ miles per week for the next couple of decades. I recently had upped my mileage and I think I went too fast and I have not felt recovered. Now, I'm trying to deload to get back to where I was.

[@kurtbaumgartner8769]

Approaching 50 so just want to be able to enjoy running in 20 years.

[@adamfeerst2575]

I’m 64yo. Did my first race (Bay to Breakers) at 11yo. 20 years is too long a horizon. I think 1-3 years out. My 1 yr goal is to shoot for

[@KeiganCuller]

🤔Thinking more on loss of power contributing to lower leg issues vs lower leg issues contributing to loss of power. Isn’t the fix the same either way? Program more power? Ballistic exercises are discouraging for me not for the jumping, but for the landing. I’m curious if other runners are discouraged from doing more ploys/jumping exercises for the same reasons and what sort of modifications and progressions could be made.

[@morrisrehn4653]

72 year old 6ft 220 lb runner with size 13 flat feet my goal is to drop 20 lbs to run more effectively and faster so after a year of injury plantar fasciitis and radiation treatment for prostate cancer so taking easy runs to let my body recover. May to August build my base then build up September to October for racing 5-10k in November 🤔🤔

[@orbhot]

Interesting episode since I also didn’t start running until my early 40s, but due to a base of MTB and martial arts, I quickly became age group competitive. Should I try hopping when I have some Achilles pain?

[@PeterMerante]

Strength training, especially from knees down!! Lets win this gift card 🤜🤛

[@danielburton6221]

Very intresting

[@user-qp9tf1dz9m]

Huge fan and PROMOTER of this podcast and DOR. Work in physical therapy as PTA. Daddy needs a new pair of shoes!!! Lemme get that $100 RW gift card!!! I want the NB elite v4!!! lol

[@runnin3216]

I've actually hit most my PRs at 40. 5K and longer anyways. I think my goal is to just hang on to my speed as long as possible. After completing marathons in all 50 states, I'm not sure I really want to continue going longer than half marathon any more.

[@adamfeerst2575]

It sounds like your studies compared masters to masters. It would be interesting to see a comparison between masters and non-masters controlling for injury history and age grade ratings.

[@cortneywebb1677]

I hope to just be a healthier version of myself and be able to stay active as my daughter gets older and maybe if we have another kid to be healthy for them as well.

[@skshain]

Was the 100K the Mad City Ultra? we just had the National Championship here yesterday. 10K loops around our arboretum in Madison WI.

[@DoctorsofRunning]

Yes!

[@duplomacette]

I’m on my late 40’s. At this point looking forward I would love to just stay healthy and be able to just get out and run multiple times a week. Speed is not a concern.

[@nate9909]

Doing some world majors in my 40s would be a dream

[@adamlekin2782]

In my 30s now. I hope I can still be running 20-30 years from now. I’d like to keep training and not just be a hobby jogger as I age.

[@jameswestmoreland9717]

Or that runners with more calf strength might be prone to riskier training methods ie hill or speed training leading to Achilles tendonopathy while runners with weaker calves might avoid risky training methods. Maybe more of sports psychology questio.

[@cannibalmanimal2336]

Nobody mentioned how we run. Wouldn’t that be a major causative factor?