Getting Faster at 40: Strategies for Speed, Strength, and Recovery

Can I Get Faster at 40?

Yes, you absolutely can get faster at 40 and beyond, though the approach requires a strategic understanding of age-related physiological changes and a commitment to smart, progressive training.

The Science of Aging and Speed

While the human body experiences natural physiological shifts with age that can impact peak athletic performance, these changes do not preclude improvements in speed. Understanding these factors is key to effective training:

• Muscle Fiber Type Shifts: There's a natural, gradual decline in the percentage and size of fast-twitch (Type II) muscle fibers, which are primarily responsible for explosive power and speed. This shift favors slower-twitch (Type I) fibers.
• Neuromuscular Efficiency: The nervous system's ability to rapidly recruit motor units and send signals to muscles can slightly decrease with age. This can lead to a reduction in reaction time and the rate of force development (RFD).
• Connective Tissue Changes: Tendons and ligaments can become less elastic and more stiff, potentially reducing power transfer and increasing injury risk if not properly managed.
• Hormonal Changes: Declines in anabolic hormones like testosterone and growth hormone can impact muscle protein synthesis and recovery capacity.
• Recovery Capacity: The body generally takes longer to recover from high-intensity exercise as we age, necessitating careful programming of training volume and intensity.

Despite these changes, the body retains remarkable adaptability. The key is to train smarter, not necessarily harder, by targeting the underlying physiological components of speed.

Yes, You Can Get Faster – Here's How

Improving speed at 40 involves a multi-faceted approach that emphasizes strength, power, technique, and meticulous recovery.

• Prioritize Strength and Power Training:
  • Maximal Strength: Building a strong foundation with exercises like squats, deadlifts, lunges, and overhead presses is crucial. Increased maximal strength provides the base from which power can be generated. Focus on compound movements with progressive overload.
  • Explosive Power (Plyometrics): Incorporate exercises that train the stretch-shortening cycle, such as box jumps, broad jumps, bounds, and medicine ball throws. Start with lower impact variations and gradually progress, prioritizing perfect form to minimize injury risk.
  • Rate of Force Development (RFD): Train your body to produce force quickly. This can include Olympic lifts (cleans, snatches) or their variations (power cleans), kettlebell swings, and ballistic movements.
• Targeted Speed Work:
  • Sprinting Drills: Regular, short bursts of maximal effort sprinting are essential. Think flying 30s (accelerate for 10-20m, then sprint max effort for 30m), hill sprints (reduces impact, increases power demand), or short interval sprints (e.g., 60-100m repeats with full recovery).
  • Form Mechanics: Focus on drills that improve running economy and technique, such as A-skips, B-skips, high knees, butt kicks, and quick foot drills. Good form reduces wasted energy and optimizes propulsion.
  • Resistance Sprints: Using sled pushes/pulls or resistance bands can help develop power in the initial acceleration phase.
• Mobility and Flexibility:
  • Dynamic Warm-ups: Crucial before any speed or power work. Include leg swings, arm circles, torso twists, and walking lunges to prepare muscles and joints.
  • Targeted Stretching: Address specific areas of tightness that can impede speed, such as hip flexors, hamstrings, glutes, and calves. Consider foam rolling to improve tissue quality.
  • Full Range of Motion: Ensure you can move through a full, uninhibited range of motion in key joints (hips, ankles, thoracic spine) to optimize stride length and frequency.
• Nutrition for Performance and Recovery:
  • Adequate Protein: Essential for muscle repair, growth, and adaptation. Aim for 1.6-2.2 grams per kilogram of body weight daily.
  • Complex Carbohydrates: Fuel high-intensity speed work and replenish glycogen stores.
  • Healthy Fats: Support hormone production and reduce inflammation.
  • Hydration: Maintain optimal fluid balance for performance and joint health.
• Optimizing Recovery:
  • Sleep: Non-negotiable. Aim for 7-9 hours of quality sleep per night. This is when the body repairs and adapts.
  • Active Recovery: Light activities like walking, cycling, or swimming on off days can improve blood flow and aid recovery without adding undue stress.
  • Stress Management: Chronic stress elevates cortisol, which can hinder recovery and muscle growth. Incorporate stress-reducing practices like mindfulness or meditation.
  • Listen to Your Body: At 40+, recovery is paramount. Don't push through excessive fatigue or pain. If you feel rundown, take an extra rest day or opt for light activity.

Key Considerations for the Over-40 Athlete

• Individualization: What works for one person may not work for another. Consider your training history, current fitness level, and any pre-existing conditions.
• Consistency Over Intensity (Initially): Build a strong foundation of consistent training before aggressively increasing intensity or volume.
• Professional Guidance: Consider working with a certified strength and conditioning coach or a physical therapist, especially if you're new to speed training or returning after a long break. They can provide personalized programming and ensure proper technique.
• Patience and Mindset: Progress may not be as rapid as it was in your 20s, but it will happen with consistency and dedication. Celebrate small victories and maintain a positive, growth-oriented mindset.

Conclusion: Age is a Factor, Not a Barrier

While age brings certain physiological changes, it is by no means a definitive barrier to improving your speed. By adopting a scientific, structured, and patient approach that prioritizes strength, power, technique, and meticulous recovery, individuals at 40 and beyond can absolutely enhance their speed and enjoy the exhilaration of moving faster. The journey might be different, but the destination of improved performance is well within reach.