I began working with a coach at 42, which I hadn’t done since my college running career. I’ve been running almost my entire life, but I didn’t go all in with my training until my 40s. “No matter my age, my objective doesn’t change: to be fit when I approach the starting line,” says Mitchell. Natalie Mitchell, 48, Pacific Palisades, CA Research from the Netherlands suggests that eating 40 grams of protein after a training session can restore muscle faster than if you’d skimped on the protein, and research from Spain shows that adequate vitamin D is associated with improved performance and lower risk of injury. He advises runners to do only two or three high-intensity runs a week. Michael Fredericson, director of sports medicine at the Stanford University School of Medicine. Training smarter instead of harder-that means prioritizing recovery-helps you maintain performance, says Dr. By the time men hit age 40, strength and cardio start to drop by a percent or two per year, according to a study in Sports Medicine. The Experts Say: Reduce intensity and emphasize protein in your 40s to maintain muscle strength and cardiovascular endurance. To make sure I get enough protein, I take collagen, eat boiled eggs, and supplement with whey protein shakes. I always stretch after workouts, and on off days, I’ll soak in hot water with Epsom salt, take vitamin D, and even go get a massage. When I do strength work, I use lighter weights or perform fewer reps, and I prioritize more rest between sets. After a hard 10-mile tempo run, I’ll do 7 miles the next day, or run at 70 percent of my previous pace. On low-intensity days, I drop my effort to 70 percent. I follow every high- intensity day with two low-intensity days, even if I feel great. I still train six days a week, because it’s how I get my thinking in, but if I go hard two days in a row, I’m risking injury. Injuries come from pushing to get better and not being able to recover. But once you’ve built the athleticism you need for your sport, you don’t have to train the same, because you hit a rate of diminishing returns. You’re pushing to get stronger and faster. When you’re a young athlete, you’re still developing. I made my last Olympic team when I was 36 years old. If you take care of your body, you can compete for a long time. Robinson is the head coach of distance track and cross country at Ohio State University.

Forever 5 3 1 training plan