A good amount of running advice says to run at 180 steps per minute, as that is what elite runners typically run at.

I have experimented with this pace over the years, but only occassionally.

However, I have noticed it’s a bit more useful with age. Your reaction time slows with age. So sometimes on a run, I will time myself to run at 180 steps per minute. It seems to make my running more fluid, and so I’ll do it for a few minutes or so to get a better feel for things.

Therefore, I’d say it’s a good tool to use, but it’s probably not something that you need to rigorously adhere to.

Here’s a good video on running technique by Steve Magness.

And a different perspective by Matt Fitzgerald.

Social media is distorting people’s view of the aging process. It takes a small sliver of older adults who are fit and broadcasts their success. It makes it seem like the norm when it is not.

Diet and exercise is not all there is to aging. Other components are genetics and plain luck. Somehow those latter two rarely get mentioned.

Here’s an interesting thought experiment: these fit, older people - notice there is no social media attention when they die. About 150,000 people die every day, and some portion of those people must be fit. Yet I never read anything about fit people dying. It makes it seem like it isn’t happening (that these fit people are somehow avoiding death), yet obviously in reality it is.

Another way to say it: the algorithm only cares about you if you are fit and performing for the camera. If you die, oh well, the algorithm will just find another older fit person to take your place. You simply get erased.

I think this is a terrible way to view aging. Aging involves decay and loss of capability. People deserve compassion during this process. Real aging doesn’t make for good tv, but it is an inevitable part of life.

I read lots of proclamations online that if you don’t lift weights as you age, you will become frail, get dementia, etc. All of that is bullshit.

It’s more correct to say that some type of muscular exertion is necessary as you age, but it does not have to be weight training. There are many examples of people staying in shape through different paths.

What happens is that someone who has a propensity for lifting weights does that as they age and gets good results. And then they assume that because it worked for them, it will work for others. That is not the case.

We all have different abilities and preferences. For example, it’s been quite hot the last week when I’ve been running. But if you give me a choice - would I rather go run outside in 95 degrees or lift weights in an air-conditioned gym - it’s not even close. I’ll be out running.

But I’m aware others have different preferences. And that’s how it goes as you age - you have to follow your own physical inclinations and do what you enjoy.

I see much more writing about the dangers of screen time and phones, but very little change in actual behavior. At some point, awareness of a problem is not enough - action is needed.

Going outside into green space is a first step. Just a few minutes can reset your perspective.

See you out there.

I think one of the more subtle aspects of running is upper body posture. In her wonderful book, 8 Steps to a Pain-Free Back, Esther Gokhale discusses the concept of the inner corset.

The inner corset consists of the abdominal muscles that keep the back from arching too much. In running, there can be a tendency for the back to arch and the bottom of the rib cage to flare out.

When running, if the back arches too much then the weight of the head gets behind the hips. This slows things down and makes running less efficient.

With the inner corset engaged, the upper body is more vertical in posture and that makes for more efficient running.

Whenever my running form feels off, I try to focus on running in its simplest form. In my view, running is essentially hip extension.

The only way to move forward in running is by applying force to the ground. Therefore, the body needs to apply a force vector directed down and back. This comes from hip extension.

Hip extension is simply the thigh bone moving backwards. After your leg cycles forward, you direct the thigh bone down and back. That’s the main running motion.

Everything else - posture, foot landing, etc. - are all things that either follow hip extension or allow hip extension to take place.

For example, if you are bent over at the waist, it’s going to be hard to allow your thigh to come forward and then travel down and generate force. Improving your posture in this case is a means to an end: it allows your thigh to travel forward properly, which then allows you to rotate it back and generate force.

Yesterday’s run was probably the best of the year. It was one of those days when all the factors lined up. The park was empty after a rain, and it was a perfect 70 degrees.

My running felt smooth and free. Have to enjoy days like that!

Absolutely, here.

Articles here and here.