走っても伸びない人へ｜中高年ランナーが見落としている6つの原因
ゆるラン研究所
31,707 views
If you're not seeing improvement despite running and running, age isn't the only reason.
Based on the training of a 73-year-old who ran a full marathon in 2 hours and 54 minutes, and 10 research studies, we'll look at six common causes that middle-aged and older runners often overlook.
Check each point to see if any apply to your training 🏃
▼ Table of Contents
00:00 Opening
01:34 Ch.1 Running at the same "slightly tough" pace every time
03:28 Ch.2 Drastically increasing distance on good weeks
05:10 Ch.3 Taking the same number of recovery days as in your 20s
06:52 Ch.4 Running only, without strength training
08:30 Ch.5 Cutting back on sleep for training
09:57 Ch.6 Consuming the same amount of protein as when you were younger
11:40 Ch.7 Even avoiding these six things doesn't eliminate the effects of age
12:50 Ending There's more than one reason why you're not getting faster
▼ Related Videos
後半に失速するのは、あなたのせいじゃない｜サブ5からサブ4.5へ、1km42秒の本当の壁
10月は仕上げの月｜夏にタイムが落ちたのは、あなたのせいではない
▼ Main References
・Muñoz I, Seiler S, et al. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform 2014;9(2):265-272
・Nielsen RO, et al. Excessive progression in weekly running distance and risk of running-related injuries. J Orthop Sports Phys Ther 2014;44(10):739-747
・Fell J, et al. Performance during consecutive days of laboratory time-trials in young and veteran cyclists. J Sports Med Phys Fitness 2006
・Borges N, et al. Age-related changes in performance and recovery kinetics in masters athletes: a narrative review. J Aging Phys Act 2016
・Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care 2004;7(4):405-410
・Llanos-Lagos C, et al. The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance. Sports Med 2024;54(7):1801-1833
• Craven J, et al. Effects of acute sleep loss on physical performance: a systematic and meta-analytical review. Sports Med 2022;52:2669-2690
• Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci 2015;70(1):57-62
• Tanaka H, Seals DR. Endurance exercise performance in Masters athletes. J Physiol 2008;586:55-63
▼ Related tags
#runningbutnotimproving #marathontraining #citizenrunner #runnersin40s #runnersin50s #strengthtraining #YuruRunLab
▼ Membership Information
For those who want to "apply more concrete methods to their own training."
In member-only videos, we delve into one theme in detail, down to the design stage.
・Each video provides one ready-to-use design, such as a pace chart or weekly plan.
・Request-based sessions created from members' concerns and comments.
Join here:
@yururun-lab-0610
―――――――――――
Run at a relaxed pace and keep going with enjoyment.
The "Yuru Run Lab" shares tips for beginners to enjoy running for a long time.
Please support us by subscribing and liking!
@yururun-lab
1 Comments
走っても伸びない人へ｜中高年ランナーが見落としている6つの原因
ゆるラン研究所
31,707 views
If you're not seeing improvement despite running and running, age isn't the only reason.
Based on the training of a 73-year-old who ran a full marathon in 2 hours and 54 minutes, and 10 research studies, we'll look at six common causes that middle-aged and older runners often overlook.
Check each point to see if any apply to your training 🏃
▼ Table of Contents
00:00 Opening
01:34 Ch.1 Running at the same "slightly tough" pace every time
03:28 Ch.2 Drastically increasing distance on good weeks
05:10 Ch.3 Taking the same number of recovery days as in your 20s
06:52 Ch.4 Running only, without strength training
08:30 Ch.5 Cutting back on sleep for training
09:57 Ch.6 Consuming the same amount of protein as when you were younger
11:40 Ch.7 Even avoiding these six things doesn't eliminate the effects of age
12:50 Ending There's more than one reason why you're not getting faster
▼ Related Videos
後半に失速するのは、あなたのせいじゃない｜サブ5からサブ4.5へ、1km42秒の本当の壁
10月は仕上げの月｜夏にタイムが落ちたのは、あなたのせいではない
▼ Main References
・Muñoz I, Seiler S, et al. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform 2014;9(2):265-272
・Nielsen RO, et al. Excessive progression in weekly running distance and risk of running-related injuries. J Orthop Sports Phys Ther 2014;44(10):739-747
・Fell J, et al. Performance during consecutive days of laboratory time-trials in young and veteran cyclists. J Sports Med Phys Fitness 2006
・Borges N, et al. Age-related changes in performance and recovery kinetics in masters athletes: a narrative review. J Aging Phys Act 2016
・Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care 2004;7(4):405-410
・Llanos-Lagos C, et al. The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance. Sports Med 2024;54(7):1801-1833
• Craven J, et al. Effects of acute sleep loss on physical performance: a systematic and meta-analytical review. Sports Med 2022;52:2669-2690
• Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci 2015;70(1):57-62
• Tanaka H, Seals DR. Endurance exercise performance in Masters athletes. J Physiol 2008;586:55-63
▼ Related tags
#runningbutnotimproving #marathontraining #citizenrunner #runnersin40s #runnersin50s #strengthtraining #YuruRunLab
▼ Membership Information
For those who want to "apply more concrete methods to their own training."
In member-only videos, we delve into one theme in detail, down to the design stage.
・Each video provides one ready-to-use design, such as a pace chart or weekly plan.
・Request-based sessions created from members' concerns and comments.
Join here:
@yururun-lab-0610
―――――――――――
Run at a relaxed pace and keep going with enjoyment.
The "Yuru Run Lab" shares tips for beginners to enjoy running for a long time.
Please support us by subscribing and liking!
@yururun-lab