Fast Over 40: How Runners Can Outsmart Aging and Stay Competitive (English Edition) odf de graça baixar
por G.I. Holmes
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Descrição do livro
Getting older doesn’t mean getting slower. It means getting smarter. Fast Over 40: How Runners Can Outsmart Aging and Stay Competitive is the science-backed, experience-driven guide for runners who want to stay competitive, avoid injury, and keep performing at a high level long after most athletes fade away. Whether you're chasing sub-3 marathons, rebuilding lost speed, or simply trying to train effectively with real-life responsibilities, this book shows you exactly how to adapt your training — not lower your expectations. You’ll learn what really changes with age… and how to counter it with smarter intensity, better recovery, strength-focused longevity, and purposeful planning.
Inside, you’ll discover:
✓ How to protect your VO₂max after 40 - Practical, proven ways to slow its decline — and even improve it.
✓ Why your muscles change (and what you can do about it) - Fast vs slow twitch fibres, lifelong adaptation, and how to keep your legs powerful.
✓ The Recovery Revolution - Microloading, smarter periodisation, recovery nutrition, sleep, and stress management.
✓ How to train fast without burning out - Efficient speed sessions, sustainable weekly structure, and the “consistency over hero workouts” formula.
✓ Strength training for lifelong speed - Simple routines that boost performance and prevent injuries.
✓ Real-life case study - Two mid-40s runners — one sensible, one reckless — showing exactly what works (and what absolutely doesn’t).
✓ Tools for masters runners - Age-graded charts and key terms.
If you want to stay fast, stay healthy, and stay competitive after 40, this book is your blueprint.
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