S3E11: The Older Runner’s Guide to Strength, Speed, and Recovery
transcript
show notes
Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.
In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.
CHAPTERS:
00:00 Welcome and Big Picture
00:57 Aging Realities Without Limits
04:13 Life Bandwidth and Responsibilities
06:48 Training Around Real Schedules
09:56 Hormones and Aging Basics
11:29 Testosterone Decline Explained
16:09 Strength, Speed and Rest
20:32 Supplements and TRT Rules
25:10 Estrogen, Perimenopause and Performance
29:54 Run, Lift and Recover Through Transition
33:58 Strength Training for Bones
35:25 Speed Work for Mitochondria
37:04 Reduce Training Density
37:45 Protein and Carbs Strategy
40:24 Bone Nutrients, Vitamin D and Calcium
43:35 HRT and Anti-Doping Rules
45:20 Desiccation and Hydration
50:47 Warmups, Recovery and PT
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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
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