VO2 MAX is considered to be the gold standard when it comes to assessing your aerobic fitness. It represents the maximum amount of oxygen your body can use during intense exercise. While some of your VO₂ max is dictated by your genes- thanks, Mom and Dad runners can increase theirs through the right training. But what is the best form of training to boost your VO2 max? That's what a recent study* set out to establish. It found that when participants completed 4x4 minutes of high-intensity exercise at 95% of their maximum heart rate with three-minute active breaks between repeats - it was particularly beneficial. Runners who followed this type of training over an eight-week period enjoyed bigger bumps to VO2 max and an improved 3K time-trial performance, compared with those who followed sessions of either 8x20 seconds or 10x30 seconds of all-out running.
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Running Economy 
Ageing runners, do you want the good news or the bad news? The good news: running economy improves with experience (hurrah!), so after your many years of service, you might be a more efficient mover. The bad news: it worsens with age.&nbsp;What can you do about this lamentable catch-22? Strength train. Studies have shown the benefits strength training has on running economy and bone strength.&nbsp;Now is the time to start adding weighted squats, lunges and calf raises into your routine, along with the classic core exercises such as planks and bridges. Take that, father time.
40% Researchers* found that just three to four one-minute bouts of vigorous exercise every day is linked with up to a 40% reduction in premature death.
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Hop To It 
If you're curious about plyometrics but don't know where to start, try the Rudiment Hop Series, as recommended by fitness coach Jason Hettler. Aim for 20 contacts per double-leg movement (small jumps) and 10 on each leg per single-leg movement (small hops).

Take It To The Max

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Runner's World SA

LONGOVERDUE PRAISE FOR THE RUNNING SINGLET

RISE OF THE 'ILLEGAL RUNNING SHOES

CRACKING THE SLEEP CODE

THE SECRET TO SPEED IS IN YOUP BLOOD

THE MIND OF MASSYN

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How To Start A Run When You Don't Feel Like It

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is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 88 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 88 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.