If you were competing in a road rally in a classic car, you could compete on the same course with late model vehicles and finish well, but you'd take extra care with the machine that has 40 more years on it.

Same thing applies to runners.

What you could "get away with" as a younger runner isn't the same as you pass the half century mark. Those of us who are over 50 have to take additional precautions to continue enjoying running. Senior runners have a narrower margin between health and health problems. Paying attention to body signals and needs can protect that margin.

Even though physical exercise can increase muscle strength in adults by 30 to 40 percent, overall strength declines with advancing years. A 60-year-old will have significantly diminished muscle strength in comparison to a much younger runner. Flexibility plays an even greater role in the senior runner.

Soft tissues like muscles, tendons, and ligaments take a bit more care. For example, it takes longer to warm up, recovery from speed work and races can take more time, and injuries can take longer to heal. Being sluggish or lethargic may be a sign of not getting enough rest. Localized soreness may be the advance sign of a potential overuse injury or weakness that needs attention through massage and strengthening. "Dead" legs may indicate the need for better cushioned shoes.

Consider examples of two senior runners: Shari is a 60-year-old who has been running 30 to 40 miles a week consistently and participating in 5K and 10K races for years. She has been doing good things for her cardio-vascular system and building bone density and muscle tone. Another 60-year-old, Mickey, ran in high school and college, has participated in occasional team sports, and wants to begin running again. He's been away from the sport for awhile, so it will be important for him to recognize how his body will react compared to when he was running in his 20s. Like any new runner, he'll need to have a couple pairs of well-fitting running shoes, start out cautiously and build consistency.

Both should pay close attention to the signals their bodies send and they should be able to enjoy the benefits of running for several years.

Another example, my 55-year-old friend, has been consistently running for 23 years. He's still able to put in 60-90 mile training weeks and can finish in the upper percentile of races among much younger runners, but he takes extra precautions compared with two decades ago. He has a leading sports medicine MD for a coach, takes vitamins and a few supplements to offset the effects of training, spends more time warming up on training runs, and makes sure his running shoes have under 500 miles on them. After taking a couple of years off of the CARA circuit competition, his focus is different now. He runs fewer races, is working on form improvement, and regularly takes a nap on the weekend. He has no fear that age will cause a slide from "dude" to "dud."

Runners who have retired have the added benefit of time to enjoy their sport without that pesky job getting in the way. Running provides structure and focus to days that are no longer filled with a job regimen. By focusing on the "reasonable" part of reasonable goals, any runner can develop and continue their running ability and enjoyment. Knowing your vehicle, doing regular maintenance, and having a good mechanic are the right way to stay on the road and maximize your mileage at any age.

STAYING ON THE ROAD

Some basics on injury prevention

* Pay attention to body signals, from lethargy to localized soreness.

* Warm up thoroughly. Follow any workout with a gentle stretching routine to encourage muscles to relax, increase range of motion, and improve circulation to muscle tissue.

* Consider regular attention from certified physical therapist and sports massage experts, not a personal trainer.

* Regularly consult an MD who knows you as an athlete, not as a senior citizen who jogs.

* Run in fresh, cushioned shoes to minimize shock from heel strikes.

* Consider cross training to lessen chances of overuse while keeping conditioning strong.

* Train consistently, and appreciate the opportunity to enjoy running.