Most aging runners worry about their knees, but it turns out that there’s another key joint you should be focusing on
found that ankle forces declined steadily during a single hard 10-kilometre run, forcing the knees and hips to take on more work and making the runners less and less efficient. Interestingly, this pattern was most pronounced in slower runners. The fastest runners in the study were better able to keep generating force with their ankles even as they fatigued.
Working with 26 runners with an average age of 51, Ms. Kearns compared three strength-training approaches., focusing on exercises such as front squats and heel raises with heavy weights that they lifted for four sets of up to eight reps each.explosive “plyometric” exercisesThe third group used lighter weights for single sets of 15 to 20 repetitions to focus on strength endurance, and also included plyometrics.
This latter finding suggests that there’s more going on in the ankles than just how hard they press into the ground. The calf muscles connect to the Achilles tendon, Dr. Paquette points out, which stretches like an elastic band to store and then return energy with each step. In addition to strengthening muscles, resistance training – and heavy weights in particular – are thought to increase the stiffness of tendons, allowing them to store even more energy as they’re stretched.
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