It’s painfully obvious by looking at any race results that performance declines with age. But for masters runners, the slowing times present a choice.

Is the glass half empty or half full?

I recently attended a presentation by Dr. Vonda Wright, Director of Performance and Research Initiative for Master Athletes at UPMC Center for Sports Medicine, Pittsburgh. Dr. Wright is an orthopedic surgeon on a mission to maximize fitness and performance in athletes over 40 and improve quality of life for all seniors.

Glass half empty. Runners aren’t immune to the inevitability of aging. As we advance through the age group ranks, we face many factors that conspire to slow performance times.

Vo2max, a measurement of peak oxygen uptake, declines by .5 percent each year beginning at age 35. This decline is due to the fact that older hearts can’t pump as efficiently or as fast. The heart muscle loses cells and stiffens and arteries become less elastic.

Maximum heart rate also declines with age. (Estimate maximum heart rate as 220 minus your age.) Maximum heart rate is a factor that’s impossible to change with training. Older runners are like old engines that can’t reach high rpms.

As with the heart, skeletal muscles also stiffen and lose cells. As reported in Training for Masters Athletes by B. Troop, individual Type II (fast twitch) muscle fibers shrink 30 percent between the ages of 20 and 80 and Muscle fiber numbers themselves also decrease, especially after 50.

Troop attributes slower masters’ performances in part to joint inflexibility. Stiffer connective tissues such as ligaments and tendons translate to shorter strides and greater chance for strains, pulls and overuse injuries.

And injury rates for masters athletes are high. In an average year, 89 percent of masters runners report at least one injury.

Glass half full. Although performance decline is inevitable, running may be the magic elixir, the secret ingredient in the recipe for a long and productive life.

It’s called sedentary death syndrome and it’s as dismal as its name implies. Over 33 chronic diseases and disorders, including obesity and type 2 diabetes, are included in this group of conditions which lead to diminished quality of life and to early demise.

The good news is that only 30 percent of these conditions of aging are based on genetics and all of these can be positively affected by as little as 30 minutes of brisk daily exercise.

In a survey by the Arthritis Foundation, 64 percent of masters athletes felt an average of 11 years younger than their chronological age and 40 percent lived a more healthy and active lifestyle than they did in their 20’s.

Masters athletes face the inevitable decrease in Vo2max and maximal heart rate, but statistically, running performance at all distances declines only two percent annually until age 75. The key is to train smarter to remain injury free.

While young runners can run through pain, older runners learn to baby their joints, muscles and tendons. Runners who used to lace up the shoes and hit the road must now pay attention to pre-race warm-ups and post race stretching.

A 2011 study by Dr. Wright discovered that high level exercise prevented loss of muscle mass commonly seen in the general aging population. Runners into their 70’s, especially those who included strength training to their training regimen, had basically the same muscle composition as those in their 40’s.

Runners also have a leg up on osteoporosis, a debilitating condition in the senior population. In a survey of participants in the 2005 National Senior Games, Dr. Wright discovered that most of the participants, no matter their age, showed normal bone density. As Dr. Wright says, for good bone health, you have to “bash your bones” with a weight bearing activity such as running.

Dr. Wright’s latest study shows that running is good for your aging brain as well as your body. Exercise has been shown to increase brain size, a factor associated with cognitive impairment, dementia and Alzheimer disease. Studies have also shown that physically fit older adults perform better at cognitive tasks with those with the highest activity levels demonstrating a 20 percent lower risk of cognitive impairment.

The benefits of running with age are numerous. As Dr. Wright says in her book Fitness After 40, “No matter what your age of ability level, you were designed to move, and it is never too late to start.”

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. Post run coffee and snacks. 724-898-2525 or shoes@runpa.com

Saturdays, 8 a.m.: Big Beaver Big Dawgs Winter Training Runs, Beaver. Group of all ages and abilities running various distances. Starts at Second Avenue near Fire Station. http://bbbigdawgs.weebly.com

Tuesdays, 6:30 p.m.: Elite Runners Group Run, Robinson Township. Weekly three mile fun run for all abilities. www.eliterunners.com

Wednesdays, 6 p.m.: Elite Runners Group Run, Monroeville. Weekly four to five mile group run for all abilities. www.eliterunners.com

Wednesdays, 7 p.m.: MoJo Sports Group Run, Seven Fields. Run three to seven miles with friends. 724-772-2808

Saturday, 9 a.m.: March Mad Dash, North Park. Choice of 5K, 5 Mile or 10 Mile distances beginning at North Park Boat House. 412-585-2361 or sandy_mcknight@hotmail.com

Saturday, 9:30 a.m.: NBARC St. Patrick’s Day 5K, New Brighton. Starts at Big Rock Park. 724-495-9417 or hilfinger@newbrightonborough.org

Saturday, 10 a.m.: NEADS Canines for Combat Veterans 5K Run/ Walk, Rochester. Run through Brady’s Run Park. darrionclouse@comcast.net

Saturday, 11 a.m.: Ellport Boro Community Winter Wonderland 5K, Ellwood City. Scenic 5K with lots of post race refreshments, indoor awards ceremony. 724-758-2506 or bonnherb@yahoo.com

Sunday, 9 a.m.: Athletic Trainer Run 5K and 1 Mile, Pittsburgh. Starts at UPMC Sports Medicine Center. 412-432-3770 or sanchioligi@upmc.edu

March 16, 7:30 a.m.: Shamrock Shuffle Half Marathon, Harmony. Challenging course. joella@zoominternet.net

March 16, 9 a.m.: St. Patrick’s Day Distance Festival 10K and 5K, Erie. Starts at Rotary Pavilion. 814-580-8339 or jimlang@bigwhitetrailer.com

March 16, 9 a.m.: Chippewa Township St. Patrick’s Day 5K Run, Beaver Falls. Also two mile walk on rolling course. 724-843-8177 or wissnerc@comcast.net

March 16, 10 a.m.: Shamrock Shuffle 5K, Harmony. Also 1 Mile event at 11:15 A.M. with rolling hills. joella@zoominternet.net

March 16, 10 a.m.: Lucky Leprechaun 5K, Knox. Starts at Keystone High School. 814-229-6112 or coachenator@windstream.net

March 23, 7:30 a.m.: Flight for Air Climb, Pittsburgh. Climb the 897 steps of One Oxford Centre. 412-321-4029 or mmysliwiec@lunginfo.org

March 23, 7:30 a.m.: Lt. JC Stone 50K, North Park. 412-366-8740 or Loudangelo@aol.com

March 23, 10 a.m.: March for the Military 5K, Cranberry Township. 724-591-3261 or ota5k@zoominternet.net

March 24, 10 a.m.: Larry Winschel St. Paddy’s Day Run, South Park. Choice of 4.2 or 2 mile run, 1 mile walk with Greater Pittsburgh Road Runners Club. 412-561-0768

March 30, 10 a.m.: Golden Tide Baseball 5K Run/ Walk, Curwensville. 814-715-2351 or debharzinski@atlanticbb.net

March 30, 8:30 a.m.: Just a Short Run, North Park. Choice of half marathon, 5K, 30K or 8.1 miles. 412-490-0881 or events@eliterunners.com

March 30, 11 a.m.: Cook Forest Half Marathon & 5K, Cooksburg. Scenic run along Clarion River.814-393-2081 or dbevevino@clarion.edu

April 6, 10 a.m.: Prep for Pittsburgh Half Marathon and 5K, Sandy Lake. Run on paved bike path around Lake Wilhelm in Maurice Goddard State Park. 724-301-6775 or outdoors@neo.rr.com.info@mctrails.org

April 6, 10 a.m.: 35th Annual Fool’s Run 10K and 3 Mile Fun Walk, Indiana. First race in Indiana County Triple Crown. 724-349-0501 or jswauger@comcast.net

April 6, 11 a.m.: Thunder Run 5K Run and 2 Mile Walk, Meadville. Out and back in Roche Park. 814-763-4280 or brwilliams@zoominternet.net

Race results

Spring Thaw 20 Mile, February 23: Daniel Spaulding, 1st Overall M, 1:56:46; Nick Edinger, 2nd Overall M, 1:56:46; Mark Hunkele, 1st Masters M, 2:10:59; Jamie Morgenstern, 1st Overall W, 2:21:16; Mark Shipley, 2:25:33; Dan Monhemius, 2:26:22; Thomas Gramc, 2:30:18; Matthew Sudak, 2:30:59; Melissa Shaeffer, 2:36:42; Jeff Simons, 2:40:44; Henry Spreng, 2:44:01; William Huber, 2:47:23; Michael Finikiotis, 2:51:07; Bruce Barnes, 2:59:22; Catherine Hrach, 3:14:07; Jeremy Peffer, 3:17:50; Nancy Thenthongkham, 3:19:29

Spring Thaw 15 Mile, February 23: Rob Hall, 1:37:46; James Wrubel, 1:43:19; Robert DiLoreto II, 1:45:54; Wayne McCracken, 1:49:53; Greg Gaghan, 1:52:45; Christopher Vayansky, 1:54:36; Kevin Boyd, 2:01:03; Sharyl Relic, 2:04:35; John Lemmex, 2:05:06; Heather Hudak, 2:06:03; William Marsh, 2:06:47; Avery Lawson, 2:07:37; Lori McClafferty, 2:11:43; Jim Csonka, 2:12:39; William Osche, 2:12:39; Heather Slater, 2:12:55; Tim Brack, 2:14:04; Steve Swan, 2:14:40; Randy Cole, 2:14:41; Peter Ekstam, 2:14:57; Ron Ripper, 2:15:55; Mark Liti, 2:21:29; Kelley Morrone, 2:21:58; Karl Kao, 2:21:51; Michelle Ellery, 2:23:24; Terry Ann Fuller, 2:27:09; Jim Eirkson, 2:27:39; Don Polito, 2:28:07; Tonia Godown, 2:30:54; Robert Todd, 2:34:04; Sandy Letterle, 2:35:30; Lori Griffith, 2:37:04; Rita Ciccariello, 2:37:19; Heather Oros, 2:38:54; Summer Fowler, 2:38:54; Cassandra Smiley, 2:39:35; Bonnie Case, 2:41:00; Lauren Case, 2:41:00; Amy Leonard, 2:41:43; Carol English, 2:44:26; Aaron Stanley, 2:46:11; Alfred Schnabel, 2:46:25; Maria Cortijo, 2:48:36; Barb Spreng Volek, 3:04:38; Stephanie Neff, 3:18:34; Beth Ann Skinner, 3:19:13

Spring Thaw 10 Mile, February 23: James Gordish, 1st Overall M, 57:43; Daniel Spaulding, 2nd Overall M, 58:29; Nick Edinger,3rd Overall M, 58:29; Sarah Gill, 3rd 25-29 W, 1:12:54; Holly Bauer, 3rd 35-39 W, 1:14:48; Sharyl Relic, 1st 50-54 W, 1:19:44; Hannah Kemper, 1st 19 & Under W, 1:29:55; Patricia Neubert, 1st 60-64 W, 1:30:21; Caroline Case, 3rd 19 & Under W, 1:31:50; Terry Ann Fuller, 3rd 55-59 W, 1:36:31; Tom Murray, 2nd 70+ M, 1:45:04; Matt Manna, 1:06:51; David Rod Vest, 1:07:12; Holly Thomas, 1:07:42 Chris Boyd, 1:11:50; Nicholas Scutella, 1:12:50; Barry Mittermeier, 1:14:25; Dean Rippee, 1:15:20; Joel Schaeffer, 1:17:50; Kate Stuart, 1:17:51; Jeff Hans, 1:20:06; Mark Pekich, 1:20:49; Cynthia Lewis, 1:25:21; Mark Breedlove, 1:25:31; Erin Jeuther, 1:26:33; Carrie Smith, 1:27:20; Micci Hutterer, 1:28:19; Kristen Krause, 1:28:39; Randy Cole, 1:29:09; Jennifer McKnabb, 1:30:38; Bill Daly, 1:31:25; Jeffrey Kopinski, 1:31:29; Kathie Blinn, 1:32:21; Roger Hyde, 1:32:38; Mark Herrman, 1:32:41; John Sklarsky, 1:32:47; Michael Bruno, 1:33:05; Kimberly Barker, 1:33:06; Erin Sullivan, 1:33:22; Jill Todd, 1:33:25; Mike Hucko, 1:34:06; Carol Esola, 1:36:03; Rachel Rutkowski, 1:36:11; David Edwards, 1:36:43; Allison Casoli, 1:37:23; Joan Schilling, 1:37:45; Tony Chan, 1:38:27; Melissa Jungling, 1:38:28; Emily Todd, 1:39:26; Scott Dorn, 1:39:31; Ted Kinney, 1:39:47; Joseph French, 1:40:00; Liz DeMoss, 1:41:53; Sherrie Mazurek, 1:42:53; Andrea Ward, 1:42:57; Angela Rothbauer, 1:44:20; Renee Good, 1:45:06; Sarah Boyles, 1:45:50; Susie Landry, 1:45:50; Robyn Stewart, 1:45:56; Jamie Harkins, 1:48:23; Joni Tierney, 1:48:46; Emily Gold, 1:49:53; Laura Augustine, 1:54:59; Linda Ryan, 1:58:33; Nicole Synkar, 2:02:51

Brave American 5K, March 2: John Yankello, 1st Overall M, 15:55; Lucie Kubinski, 1st Overall W, 19:29; Mark Shipley, 2nd 35-39 M, 18:40; Bob Dummer, 3rd 25-29 M, 19:39; Renee Goodman, 2nd 45-49 W, 24:32; Karen Steffanina, 3rd 55-59 W, 31:27; Zak Sutter, 19:45; Mitch Radella, 20:50; Tom Minnock, 23:41; Roger Hyde, 24:18; Karl Hart, 24:18; Mark Courtney, 24:40; Brian Reuss, 26:00; Bill Daly, 26:03; Greta Wicks, 26:31; Nick Jackson, 27:03; Lori Griffith, 27:06; John Francis, 31:06; Joan Doerr, 32:07; Brianna Phares, 32:16; Carl McKinney, 32:29; Lindsey Hayes, 33:08; Bethany Sauers, 33:10; Laura Sauers, 33:10; Kristi Hayes, 33:11; Beth Daly, 33:14; Rebecca Wearing, 34:58; Nichole Fromlak, 36:23; Sally Krznaric, 37:11; Lori Kasarko, 38:00; Robert Muhl, 38:01; Julia Stephenson, 39:44; Renee Hayes, 40:10; Lorrie Kalkbrenner, 41:54; Sara Forsythe, 42:04; Lindsay Sutter, 42:04; Barbara Haas, 50:59

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., 41Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle