Running after 40

You can keep improving for years after 40, 50 or even 60, especially if you started late; you just need more recovery and more strength work.

• Muscle mass, power and maximum heart rate decline slowly with age; strength training twice a week is the best counter.
• Allow 48 to 72 hours between hard sessions: two hard sessions a week, the rest easy, suits most runners over 50.
• Warm up longer, 10 to 15 minutes, before fast efforts: tendons such as the Achilles need it more.
• Keep some speed: strides and short hill reps maintain power, which fades fastest with age.

Before starting or stepping up intensity after 40, especially with risk factors or symptoms, a medical check-up is wise.