As we age and our time becomes consumed
with work, family, and other interests, we find ourselves feeling the pinch when it comes to running
and training. Often it’s the first thing to be sacrificed or be cut back. This need not be the case--you can still improve your race times in distances up to a half-marathon by running less mileage if you have a reasonable conditioning background,
or have been running for several years.

In Running Research News volume 24 issue 2 we outlined a basic strength-training program to get you started with weights. As a beginner, your
greatest progress occurs with a simple linear progressive resistance program (e.g., 3 sets of 8-12 reps and then add weight as you gain strength).
However, as you continue the progressive resistance program for a long period of time you’ll find that your body adapts and your rate of improvement will diminished and eventual plateau.
Moreover, your improvement will stop or even regress if you don’t vary your exercises, repetitions, overload and recovery. The typical beginning
runner’s response to this slowdown in improvement is to try harder by lifting more sets and/or heavier weights. Your body’s reaction to
this will be illness or injury from overtraining.
Thus a vicious cycle is perpetuated.