Runner's World (UK) - - Coach/ training -

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.


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.

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