As Time Goes By

"As Time Goes By" is probably one of the most beautiful songs ever written. It was the theme song of the classic movie Casablanca. It was also a favorite of my late mother. In sports almost all events involve time, basketball, track, triathlon and swimming just to mention a few. Let's talk how time affects your running. TWENTIES - your running may still be improving but your heart is starting to slow down-by around one beat per year. Your maximum heart rate controls the oxygen pumping around your body. As your age, you will experience less oxygen which slows down your performance. Performance loss is seven percent per decade.

Thirties

I ran my first marathon at age 30 and clocked 4 hours end 20 minutes. Research however points that metabolic rate slows by two percent every decade after 20, that means you need to eat 100 fewer calories daily to maintain your weight. You should also be eating more on fruits and vegetables that will give you the antioxidants your body needs after exercise and ageing process. The number of muscle fibers decreases by 3 to 5 per cent per decade after 30. Cross-training is recommended at this age to maintain muscle strength.

Forties

Your training should be reduced by 25 to 40 percent when you hit 40. Older runners perform better on less training because the margin between optimum training and over training is small thus an injury could happen.

Fifties

You are sure to slow down in your 50s but you need more speed training to keep your knees in good condition. Researchers concluded that the range of motion in knees falls 33 percent from the ages of 35 to 90, but greatest change occur after the age of 50. Fast-twitch muscles are the first to deteriorate; therefore it's recommended that you add some fartlek and speed sessions to improve your flexibility. While decline in performance with age in men is linear, some women experience acceleration in menopause that occurs at 50.

Sixties

When you're retired you will have more time for running, but you will also be tempted to train more. Just be careful because soft tissue becomes less elastic as you age and it will take longer to recover from an injury. Again cross training will be a great help. Remember there's nothing to prove that's what I always tell Rening Ylaya who at 70, still takes the challenge of runners young enough to be his grandsons.

Did you know?

World marathon champion Paula Radcliffe (2:15.25) eats an ostrich for lunch, rubs emu oil on her legs and baths in ice.

.Selenium found in tuna, Brazil nuts, eggs and whole grains may protect against arthritis of the knee.

Running sked

EASTER SUNDAY RUN - Congratulations to the organizers of the run held last Sunday at the Plaza Independencia.

MANTAWI 10K RUN - will fire off on May 7, in Mandaue City. Race is organized by the Mandaue Runners Club and starts at the Mandaue City Sports Complex Center.

3RD MOUNTAIN TRAIL RUN - The only one of its kind in the country, fires off on May 28 at Kalunasan near Guadalupe. Registration starts soon at the PSC office at the Cebu City Sports Center.