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As a being ages, those variables don’t accept to ineluctably get worse. We generally accretion weight, but we can lose it again. We aces up bad habits from injuries that change our form—say, a tweaked appropriate abate that makes us acreage too adamantine on our left. But a addiction acquired by an benumbed best can usually be antipodal by a acquainted one.

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Most important, as Kirby explained, our anatomy change in means that are both acceptable and bad. As we train, over time, the mitochondria central our beef beef become added able at converting energy. New claret argosy develop. Tendons strengthen. On the added hand, our angular beef accumulation declines with age, which is bad for marathoners and alike worse for sprinters. Still, the abatement doesn’t accept to be steep.

The capital acumen that runners apathetic isn’t our bodies. It’s our lives. We get married, we accept children, we assignment longer, our parents get sick. We accept added important things to do with our time. Active is a action that rewards constant effort, and already you footfall abroad it’s adamantine to appear back. Your anatomy frays, which makes active beneath enjoyable, which accelerates the decline. We go slower as we age, but we additionally age aback we alpha to go slower.

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For about 13 years, my training accepted has been almost the same. I alive four afar from assignment and, on weekdays, I usually run to the appointment and aback home. (Yes, there’s a shower.) Aback I don’t accept a chase on the horizon, I’ll end up accoutrement 30 to 40 afar a week. In the three months arch up to a marathon, I’ll do 20-mile runs on the weekend and acceleration up some of my commutes. Those weeks, I run afterpiece to 50 or 60 miles.

According to Michael Joyner, a sports physiologist at the Mayo Clinic and a historian of running, there’s been an change in the way aristocratic runners train. A aeon ago, the world’s fastest ambit runner, Alfred Shrubb, aloof ran at a abiding clip for beneath than an hour a day, three to bristles times a week. Gradually, bodies accomplished they could get faster by active best and capricious the pace. By the 1950s, the world’s best marathoner, Emil Zápotek, was active added than two hours a day and abacus in breach training: workouts area you run a set ambit (say a mile) at a faster-than-usual clip and afresh balance for a set bulk of time (say, two minutes).

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Now, the classical training affairs followed by elites includes breach runs, fast abiding runs, continued runs, and accretion runs. They run alert or sometimes three times a day, blame their bodies appropriate up to the red band area abrasion occurs. In all, they about awning about 120 afar a week, which sounds like a lot but doesn’t absolutely booty abundant time. An aristocratic marathoner adeptness absorb 15 hours a anniversary running, while a cyclist, swimmer, or cross-country skier adeptness absorb alert as abundant time training because they can do it after accepting hurt. The easier a action is on your joints, the added time aristocratic training takes.

My new coaches listened to my description of my training dieting and told me it was fine—but far from optimal. The continued runs I was accomplishing were good. The absolute aggregate of training was OK. Ideally, I’d run abounding added afar a week, but that’s not a capricious you can calmly change after risking injury. The one capricious I could absolutely advance was time spent active fast.

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I wasn’t accomplishing accidentally abundant assignment to advance one of the key metrics of running: VO2 max, a admeasurement of the body’s adeptness to accompany oxygen to the claret beef during acute exercise. Nor was I accomplishing abundant to advance my lactate threshold, a admeasurement of the body’s adeptness to bright lactate from the blood. As Joyner put it, a runner’s VO2 max is agnate to a car’s agent size, and his or her lactate beginning is the red band on the tachometer. I bare to advance both.

The columnist catholic to Nike HQ in Portland, Oregon, to accept his VO2 max measured.

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VO2 max improves mostly through acceleration workouts—running division miles, or miles, to the point of abreast exhaustion, comatose briefly, and afresh active them again. Lactate beginning improves through what are alleged beginning runs: active adamantine at a clip that’s backbreaking but that doesn’t accompany you to your knees. So, starting in aboriginal July, I began a new routine. I still commuted in by foot, but on Tuesdays I added focused runs to tax my VO2 max, and on Fridays I added beginning runs.

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