Hey everyone and welcome to you today's episode of the Run to the Top Act to Keep Daily Podcast. I am your host, Hayyman, one of the coaches

here at Rana's Connect. It's great to talk to you guys today's

today's podcast is all about some training tweaks that Masters Runners can make to

optimize their performance and their health going forward. Obviously as we get older we likely need to

make a few changes not just optimize current performance and health but to promote healthy aging going

forward and the fact that you're listening to this means you're probably a runner

which is great of course you're enhancing your cardiovascular system

specifically your VOT max which has been associated with increased longevity and

reduce risk of various age-associated diseases But a lot of exercise physiologist and

researchers think that steady running alone isn't enough to optimize your

health going forward. And this is because as we age we actually

begin to lose muscle mass and this can be prevented to some degree by

exercising but endurance running alone is unlikely to have a significant impact on this.

endurance running is actually a catabolic activity which means we can break muscle down

due to it as a fuel source.

So similarly bone mass is also lost as we age which can put us at higher risk of

fractures and low bone density. Women, especially after menopause, are at even greater

risk of osteoprosypsis and fractures with age, which is not something you want. And that is because

the withdrawal of estrogen after the menopause

is cause a lot of decreased bone mass because each gen is needed for optimal bone mass.

So how can we tweak our training plans and our running plans that stay off these age-related changes?

Well firstly, higher intensity exercises in the correct dose such as speed training and strides,

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