Keeping 80% or more of the volume at an easy effort is part of that. I think diet helps, because depending on what you eat, you are could be contributing to more or less inflammation in the body, which both could make injury more likely and recovery slower. I eat whole-food, plant-based.
I expect a good stretching routine would also aid injury prevention, but I've been pretty lousy about that most of the time.
Average heart rate is around 140.
To maintain my fitness, I do a mix of gym strength training, bike riding, and running, which also helps reduce some stress from any one type of training.
* about 4 miles
* I don't run for time, just a trot
* not training for anything
* drink a full glass of water beforehand. If sweaty outside, two glasses
* had some pain in my hips and knees. Switched to a ball-strike rather than a heel-strike. Pain went away. (you can feel the difference in the impact on the knees and hips)
* don't run downhill
* the big toe joint hurts and has gotten large making it hard to find shoes that fit
* don't run when not feeling well, or there's ice
* I feel weird when I can't run for some reason
* It feels good to run, and I like the results
For example, the 1904 Olympic marathon, the organizer believed drinking water was a bad idea while exercising and the winner took a mix of brandy, strychnine and egg whites during the race.
The strychnine man did feel like crap. From https://en.wikipedia.org/wiki/Athletics_at_the_1904_Summer_O...
>Hicks led the race by 1.5 miles (2.4 km), but he had to be restrained from stopping and lying down by his trainers....He continued to battle onwards, hallucinating, and was barely able to walk for most of the course. When he reached the stadium, his support team carried him over the line, holding him in the air while he shuffled his feet as if still running.
I've long suspected there is a range of exertion that is net negative with regard to injury risk. No exercise at all means no exercise related risk. However, I strongly disagree that an extreme amount of exercise is the riskiest. I think the most dangerous level of exertion sits right in the middle somewhere. That special zone where you are grinding down your bones a bit but your hormones and other compensation mechanisms don't react accordingly because you aren't going quite hard enough.
Now, if I had tried to run every one at "race pace", I would likely be trashed or injured by the end from insufficient recovery.
Staying safer and getting the benefits comes down to progressive training (carefully managing volume and intensity), adapting lifestyle/recovery, and getting guidance/support (coaches, clubs, medical help) rather than assuming pros are built differently and amateurs are safe.
“A high-level athlete doesn’t need to see a sports doctor.
[…]
Professional athletes benefit from much better […] medical support than novice or amateur runners”
So, which is it? You might say their “specific programme that includes dietary measures, recovery phases and processes” is medical support but doesn’t involve doctors, but if you do, I think that’s playing with words.
A somewhat recent paper:
Systematic review and meta-analysis of antioxidants with or without exercise training improving muscle condition in older adults
https://pmc.ncbi.nlm.nih.gov/articles/PMC12491480/
Seems to imply that as we get older, antioxidants might help the body recover from exercise. More specifically, antioxidants may help resolve exercise induced inflammation in adults aged over 55 years.
So it seems that, yes, as you get older, its easier for the body to wear down, but this can be mitigated somewhat.
roschdal•1h ago