Average Running Pace By Age:
The average running speed by age group is different from each individual’s experience. Some individuals have slower running speeds than others. However, the general trend is that the faster runners tend to reach their maximum aerobic capacity earlier while those with lower aerobic capacities are able to maintain them longer.
Therefore, it would seem logical that they will achieve better performances at a younger ages.
Running speed by age is not just a matter of body type or fitness level. There are other factors such as training and nutrition that play a role too. For example, marathoners typically train harder than distance runners because they need to improve endurance at higher distances.
Marathoners also eat more food per day compared to most other athletes. These factors result in greater caloric needs which means that the body is able to burn more calories at any given time.
Athletes of all types tend to peak between the ages of 20 and 30. Those who compete in sports requiring speed (soccer, basketball) usually begin their careers around these same ages. Athletes who participate in endurance events (swimming, hiking, cycling) generally reach their physical limits later than those involved in speed activities.
These athletes tend to peak in their late 20’s or early 30’s.
Your best age group is determined by when you are at your peak performance level and have the lowest chance of injury. The best age to be an athlete is when you are physically fit for your sport. That means you are quick enough for the basketball team but also strong enough to carry the equipment for the track team.
As you age you will experience declines in your abilities to perform certain physical actions. These declines are normal and you should expect a slow but steady drop in speed, endurance, and flexibility as you age. This is especially true if you do not maintain a regular exercise program.
If you don’t take care of your body, then injuries can keep you from competing at your peak level. You can help to prevent injuries by warming up before physical activities, stretching before and after exercising, and taking time for rest and recovery (even the night after a competition). You can help to decrease the chance of overstretching or tearing a muscle by warming up before any physical activity, and taking time for rest and recovery.
Your body may also start changing in other ways as you age. For example, if you are a woman you will begin to go through menopause in which your production of the female hormone estrogen drastically declines. This change affects how you deal with physical activity.
For example, if you are used to running five miles every few days, you may find that your endurance and speed decline. You may find that your speed and endurance decline even more as you enter your 50s and beyond.
The ability to perform at your peak athletic level declines with age for everybody, no matter your fitness level. As you get older you may find that it takes longer to recover from injuries and illnesses. It may also take longer to reach maximum heart rates when exercising.
Another common change is an increase in “bad” cholesterol and a decrease in “good” cholesterol, which puts you at greater risk for heart disease. These changes are normal and happen to everyone as they age.
While your fitness will decline with age, there are plenty of things that you can do to stay fit well into your golden years. One important thing is to find an exercise program that you enjoy. If you don’t enjoy something, then you are less likely to keep it up in the long term.
This is especially true as you get older and have more limited energy.
One great way to keep fit is through swimming. Many seniors find that swimming is a great way to exercise the whole body and work on flexibility as well. Water supports your weight so you will not put undue stress on your joints like you would with activities on land.
Some swimming pools are specifically designed with shallow areas and handrails to make them more accessible for the elderly as well. If you’re up for more of a challenge, try aquatic aerobics. This is a great low-impact workout that will tone your whole body.
Seniors often have busy schedules that do not leave much free time for exercise. If this sounds like you, then consider taking a dance class in your area. Ballroom, Swing, and Salsa are all great choices for any age group.
Not only will you learn a new skill and have fun, but you’ll get a great cardiovascular workout as well!
If you have the luxury of living near a beach, then consider going for a daily walk. The sand is easier on your joints than concrete or asphalt, so your risk of suffering an injury is much lower. In addition, there is no shortage of places to walk along a beach.
You can walk in the morning, late at night, any time of day when you can find the time!
Many elderly people live all by themselves. If this is the case for you or someone you know, consider taking a self-defense class at your local community college or university. Not only will you learn how to defend yourself, but you’ll stay fit and have fun doing it!
The more physically active you are as you get older, the lower your chances are of succumbing to obesity-related illnesses such as heart disease and diabetes. Don’t let old age catch you by surprise; start taking control of your health today!
As you exercise, blood flows throughout your body, cleaning out all the junk that builds up in your vital organs and brain. In addition to keeping you young, exercise also increases your overall mood and makes you feel happier. Getting regular exercise can even help treat symptoms of depression or other mental illnesses.
But how much exercise do you actually need?
The answer is, it depends on your age and current weight. If you are a currently healthy adult (if you have any major illnesses, talk to your doctor before starting a new exercise routine), the American Heart Association recommends that you do moderate exercise for a minimum of 30 minutes 5 days a week. This can be broken up into shorter periods of exercise throughout the day. For example, you could do 15 minutes in the morning, 15 minutes at lunch time, and 10 minutes in the evening.
It is best to break up your exercise throughout the day rather than do it all at once for several reasons. First, it helps to keep you from getting over-tired and sore, which can keep you from exercising at all. Second, when you work out for a long time in a row, your body goes into oxygen debt and you need to rest before exercising again or you will end up hurting yourself.
Finally, it is just more enjoyable to break up the monotony of exercise, rather than have to spend 30 minutes doing it all at once.
The American Heart Association also recommends that moderate exercise be broken up into three parts. The first part should be something like walking or slow jogging (where you can still hold a conversation). The second part should be something more active such as running or swimming.
The third part should be something even more active such as jogging or fast swimming. This way, you are giving your body time to rest in between more strenuous activities.
Remember, taking up exercise is a decision that could very likely alter the quality of the remaining years of your life. Don’t overdo it; listen to your body. If you start to feel pain while exercising, stop immediately and rest.
Never exercise with any sort of injury; it can lead to permanent damage. If you have been sedentary for some time (a year or more), do not start by running a mile. Start slow, and work your way up to more strenuous activities over a couple of weeks.
Even if you are in great shape and think you can handle more, don’t push yourself too hard. It’s better to spend a little more time exercising than it is to end up with physical problems because you were too stubborn to stop. Remember, the goal is to have fun and feel good, not to injure yourself.
Q: You’ve been invited to dinner at a friend’s house. It’s the night before, and you haven’t been grocery shopping in a while, so you need to go out to the store. You’ve only got your bicycle, so you can’t really buy too much food.
The host has already told you that you’re allowed to bring anything you want, “as long as it’s vegetarian.”
What do you bring?
Q: You are at a concert for your favorite band. It’s been a great show so far, but now the main act is about to perform their newest hit song. The singer steps to the microphone…and begins to rap. You:
A. are horrified and immediately get up to leave.
B. don’t know whether to laugh or cry, so you boo instead.
C. cheer along with everyone else.
D. feel a need to call into work the next day and request “Nothing’s Shocking” on the radio.
E. C and D.
F. A, B, and C.
G. are unfamiliar with this scenario.
Q: You are on your way to the family reunion when you run out of gas! After walking a few miles, you come across a mansion where the owner tells you he will give you a ride into town if you can answer a riddle. “You got here alive, that’s the first step,” he begins…
What do you ask him to help you solve his riddle?
Q: You are in a dark, underground cave with a guide who carries a lantern. You come to a crossroads and the guide tells you that he must leave you here. He goes on to say that the cave leads in two directions, but he does not know which way leads out. He tells you that one of the paths is always icy. Which path does he advise you to take?
Sources & references used in this article:
Broken down by work and sex: How our health declines by A Case, AS Deaton – Analyses in the Economics of Aging, 2005 – nber.org
How many steps/day are enough? for children and adolescents by …, Y Hatano, DR Lubans, TS Olds, A Raustorp… – International Journal of …, 2011 – Springer
The rise of Viagra: How the little blue pill changed sex in America by M Loe – 2004 – books.google.com
Injuries to runners: a study of entrants to a 10,000 meter race by SJ Jacobs, BL Berson – The American Journal of Sports …, 1986 – journals.sagepub.com
The validity of a one-mile walk test for high school age individuals by PJ McSwegin, SA Plowman, GM Wolff… – … in Physical Education …, 1998 – Taylor & Francis
The mating mind: How sexual choice shaped the evolution of human nature by G Miller – 2011 – books.google.com