S3E11: The Older Runner’s Guide to Strength, Speed, and Recovery

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 Picture00:57 Aging Realities Without Limits04:13 Life Bandwidth and Responsibilities06:48 Training Around Real Schedules09:56 Hormones and Aging Basics11:29 Testosterone Decline Explained16:09 Strength, Speed and Rest20:32 Supplements and TRT Rules25:10 Estrogen, Perimenopause and Performance29:54 Run, Lift and Recover Through Transition33:58 Strength Training for Bones35:25 Speed Work for Mitochondria37:04 Reduce Training Density37:45 Protein and Carbs Strategy40:24 Bone Nutrients, Vitamin D and Calcium43:35 HRT and Anti-Doping Rules45:20 Desiccation and Hydration50:47 Warmups, Recovery and PTBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB014G1M05I2QO4