A 73-year-old high sprinter shares his secrets and techniques with operating quick

Photo credit: David Albo

From men’s health

I haven’t stopped running since I was a kid, “says Charles Allie, 73, and that might be a mystery as to why he’s running now. Despite falling by the wayside in high school and college, the retired industrial arts teacher and coach who lives in Pittsburgh found real success in his 40s and later. Now he holds several world records in age groups, including 200 meters (24.65) and 400 meters (57.26). He was named USATF Overall Masters Athlete of the Year in 2016, 2018 and 2020.

Either way, it should be much slower than it is – the type of muscle fibers that give you explosive strength tend to get smaller over time. But Allie’s times suggest that his body just doesn’t seem to have gotten into it.

“I was lucky not to have had any major injuries. It may be because of the way I exercise and eat, ”he says. “Breakfast – usually oatmeal, eggs, toast, fruit, orange juice, or green tea – is my most important meal to strengthen my body.” Then there are more homemade meals with natural ingredients for the rest of the day.

Photo credit: Men's Health

Photo credit: Men’s Health

Cardio makes up about 85 percent of his training and includes high-intensity sprinting and a medium distance to recovery. He works on racing skills like starts and staying balanced with stretching and weights – “lighter lifts accelerate faster to improve the muscles I use when sprinting,” he says.

“When I look at my older generation, I find that we will face some life-threatening health problems. As an African American, I understand that we may face even bigger health problems than other people, ”he says. “Some of these health problems can be reduced if we take control of our physical and nutritional health. Eliminate the excuses! I believe the confidence and health benefits gained outweigh the effort it takes to exercise and sweat a little. “

This article originally appeared in the April 2021 issue of Men’s Health.

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