Preserving Fast-Twitch Muscle Fibers: The Key to Functional AgingMG 3804

Walking or Running: Which Is Better for Aging Well?

If your goal is to stay strong, independent, and active in your later years, you might be wondering — is walking enough, or should you be doing something more?

Let’s break it down:

Walking mainly uses type I (slow-twitch) muscle fibers — great for endurance.

Running taps into type II (fast-twitch) fibers — critical for power, balance, and quick reactions.

So, which is better for aging well?
The answer: Running — or at least, exercises that mimic it.

Here’s why: As we get older, we naturally hold on to our type I muscle fibers, but we lose type II fibers unless we actively work to keep them. These fast-twitch fibers are the ones that help us get up from a chair, catch ourselves if we trip, and climb stairs with confidence. They’re essential for maintaining independence.

But you don’t need to hit the pavement just yet.
You can start right at home with a simple power-building routine that mimics the action of running:

Try This: Fast Knee Marches (Running in Place)

Please do not attempt if you are in pain or have medical contraindications to exercise.

Start with a kitchen counter nearby for support.

Stand tall, lightly holding the counter with both hands.
March in place, bringing one knee up at a time.
Start slow, then increase your speed over time.
As you improve:
Hold on with just one hand.
Turn sideways to the counter and keep going.
Eventually, try no hands, swinging your arms like you’re running.
Do:

30 seconds as fast as you can safely go
Rest between sets
Complete 3 sets, 3 times per week
This simple routine targets fast-twitch fibers that we tend to lose with age — but we can regain them with consistent effort.

For those interested in a more comprehensive program, I’ve created a video course called “The Core-7.” In this course, I’ll guide you through the top seven fast-twitch exercises in detail. To learn more, visit thegaitwaygroup.com

Erik Lehane, a dedicated physical therapist with expertise in preventive care, is the visionary founder behind The Gaitway Group (thegaitwaygroup.com). Through this venture, he empowers active seniors with the knowledge and tools to “add life to their years.” For inquiries, contact Erik at erik@eriklehane.com.