Running our best involves optimizing key characteristics of our physiology, including but not limited to our aerobic conditioning, metabolic efficiency, musculoskeletal strength, and running economy. If, however, we have resigned to a shortened stride, whether consciously or subconsciously, no matter how much volume, lactate threshold work, or speed intervals are in the program, the ceiling stays well below our full potential.

For many seasoned marathoners over 40 years old who run over 7:00 min/mile for a marathon, this
limited flexibility is often prevalent and curtails PR potential. Due to unaddressed hypertension the ease
of hip flexion to 90 degrees, and knee flexion to 140 degrees is simply not there. Tight hamstrings and
tight hip flexors are just not allowing for this degree of motion to be fluid and uninhibited. Given this
limited maximum range of motion, this then lowers the mid-range of motion, and the mid-range of motion is where our running stride during a marathon settles into. Thus, if we improve our maximum range of motion we increase our mid-range of motion, and as a result can now run with a high knee lift without much conscious effort. This higher knee lift then allows for us to reap the benefits of the increased elastic energy as the leg recoils down towards the ground with more force.

Improving flexibility though, even if you are over 70 years old, is still possible! It just takes a
commitment, a dedication for many weeks and months. Ideally this involves:

– 10 minutes of foamroll/pliability work on the restricting muscles, followed by…
– 2 * 20 seconds of a light static stretch, followed by…
– 2* 10 seconds of PNF stretching (proprioceptive neuromuscular facilitation)

If the above is done every day, every week should result in a noticeable difference, and in three weeks, a
notable difference. After those initial three weeks you are then hopefully motivated to keep up with the
work for another six weeks, as it typically takes 8-10 weeks of a dedicated flexibility habit to find the
new and improved you.