Sprinting Back to the Track: Prehab for Older Runners. Because We All Know We Should, But Do We?

Neal Clay III "Trey", race day ready at the Arkansas senior game / senior olympics.

As I stood at the starting line of the Senior Games in 2024, at the age of 55, I felt a surge of nostalgia. It had been years since I last sprinted competitively. Back in my glory days playing football for the University of Tennessee, running felt second nature. I thought that returning to track and field would be just as easy. However, reality hit hard once I started running sprints again. My calves and ankles quickly became unbearably sore, a clear reminder that my body had changed since my younger days.

This experience taught me the importance of prehab, particularly for older runners like myself.

The Reality of Running After 50

I dove back into sprinting with high hopes, but instead of flying down the track, I found myself grappling with discomfort. A combination of aging muscles, stiffness, and weak areas made the transition challenging. It was a wake-up call. I couldn't just rely on muscle memory and past experiences. I needed a different approach to prepare my body for the demands of running.

What is Prehab?

Prehab, or preventative rehabilitation, focuses on exercises that improve strength, flexibility, and balance, thus preventing injuries before they occur. For older runners, this approach is crucial. We all know we should be doing it, even if it’s not the most popular concept out there. Taking the time to strengthen our bodies can make a significant difference in performance and longevity in running.

The Importance of Tendon Strengthening

One aspect of prehab that is often undervalued is tendon strengthening. Tendons are responsible for connecting muscles to bones, and they play a vital role in our overall strength and stability, especially as we age. Strengthening these tendons can help prevent common injuries associated with running, such as Achilles tendinopathy or patellar tendinopathy.

Effective Prehab Exercises for Older Runners

Here are some effective exercises, including specific isometric tendon strengthening exercises, that I found beneficial in my training:

1. Calf Raises:

• Purpose: To strengthen calf muscles and improve ankle stability.

• How to Do It: Stand on a step with your heels hanging off, raise your heels high, and lower back down. Perform 3 sets of 10-15 reps.

2. Heel Raises (Isometric):

• Purpose: Strengthens the Achilles tendon.

• How to Do It: Stand on a flat surface. Raise your heels off the ground as high as possible into a calf raise, then hold the position for 15-30 seconds. Repeat for 3 sets.

3. Single-Leg Balance:

• Purpose: To enhance balance and stability, which are critical for running.

• How to Do It: Stand on one foot for 30-90 seconds, then switch to the other foot. To make it more challenging, close your eyes or stand on an unstable surface. (work up to this)

4. Lunges:

• Purpose: To strengthen the legs and core, promoting stability.

• How to Do It: Take a step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Alternate legs for 10-12 reps.

5. Single-Leg Isometric Wall Sit:

• Purpose: Strengthens the patellar tendon.

• How to Do It: Stand with your back against a wall, slide down into a seated position with knees at 90 degrees, and extend one leg straight. Hold for 15-30 seconds, then switch legs. Repeat for 3 sets.

6. Isometric Glute Bridge:

• Purpose: Supports the gluteal tendons and provides pelvic stability.

• How to Do It: Lie on your back with your knees bent. Raise your hips towards the ceiling, squeezing your glutes at the top. Hold for 15-30 seconds before lowering. Perform 3 sets.

7. Isometric Side Leg Raises:

• Purpose: Targets the hip tendons for stability during running.

• How to Do It: Lie on your side with your legs stacked. Lift your top leg and hold it in the air for 15-30 seconds. Lower back down and switch sides. Repeat for 3 sets.

8. Dynamic Warm-Ups:

• Purpose: To prepare the body for running by increasing heart rate and blood flow.

• How to Do It: Incorporate high knees, butt kicks, and leg swings for 5-10 minutes before your running session.

Conclusion

Returning to running at an older age is a rewarding challenge, but it requires a mindful approach. Incorporating prehab exercises into my routine, particularly focusing on tendon strengthening, has not only helped prevent injuries but also improved my overall performance on the track. Every race serves as a reminder of why I love running, and with the right preparation, I can continue to enjoy this passion for years to come.

So, lace up your shoes, embrace the journey, and remember: we all know we should prepare; let’s actually do it!