Episode 33 - The Older You Get, the More Expensive an Injury Becomes
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Episode 33 - The Older You Get, the More Expensive an Injury Becomes
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Episode 33 explores running injuries through a simple risk-management lens: Risk = Probability × Impact. The central idea is that ageing does not automatically make runners fragile or guarantee a higher injury risk, but the consequences of a significant injury can become more costly because rebuilding lost strength, fitness, tendon capacity and race-specific durability may take longer and disrupt a larger proportion of our training.
The episode argues that our risk appetite should evolve with age. Rather than becoming overly cautious, masters runners should become more selective about which risks are worth taking. Hard training, long runs, strength work, hills and race-specific stress still matter but unnecessary risks such as aggressive progression, excessive racing, poor recovery or ignoring persistent niggles offer little return.
The key message is simple: protecting consistency is itself a performance strategy. Train hard where the adaptation justifies the risk, reduce avoidable injury risk, and spend your “risk budget” wisely.
Key references:
Mckendry J, et al. (2018). Muscle morphology and performance in master athletes: A systematic review and meta-analyses. Ageing Research Reviews.
Delabastita T, Bogaerts S, Vanwanseele B. (2018). Age-Related Changes in Achilles Tendon Stiffness and Impact on Functional Activities: A Systematic Review and Meta-Analysis. Journal of Aging and Physical Activity.
Svensson RB, et al. (2016). Effect of aging and exercise on the tendon. Journal of Applied Physiology.
McCrum C, et al. (2018). Alterations in Leg Extensor Muscle-Tendon Unit Biomechanical Properties With Ageing and Mechanical Loading. Frontiers in Physiology.
Jones MD, et al. (2021). Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis. Sports Medicine.
Hayes EJ, et al. (2023). Recovery from Resistance Exercise in Older Adults: A Systematic Scoping Review. Sports Medicine – Open.
Saragiotto BT, et al. (2014). What are the main risk factors for running-related injuries? Sports Medicine.
van Poppel D, et al. (2021). Risk factors for overuse injuries in short- and long-distance running: A systematic review. Journal of Sport and Health Science.