PRIORITIES

Make allowances for every year of ageing.

Try cutting back on overall weekly mileage to reduce injury risk.

Become expert at monitoring your recovery; no single formula works for everyone.

Take advantage of established fitness to maintain performances with less effort.

KEEP ON RUNNING

Get strong to run strong. A 2013 study in the European Journal of Applied Physiology found that masters runners following a maximum strengthtraining programme for six weeks showed a six per cent improvement in running economy compared with those who chose a moderateresistance plan or just ran.