51. Train to the max
How much oxygen your body can take in and use per minute, per kg of your body weight – aka your VO2 max – is a key measure of aerobic fitness; it’s routinely monitored in elite athletes. But you don’t have to be an elite to get yours measured in the lab and benefit from precision training based on your results. “It doesn’t matter what level you are, the test is tailored to you as an individual,” says Vincent Christan, head physiologist at the Nuffield Health Sports Performance Lab in London (nuffieldhealth.com). “Your results help to identify your strengths and weaknesses, from which an effective training programme can be created.”

A VO2-max test demands your all – sport science labs traditionally placed mattresses against the wall behind treadmills to cushion the blow for those flying off the back. At Nuffield, a harness suspended from the ceiling sweeps you off your feet if you lose control. Your dignity may suffer a little.

52. Sweat, the details
If your post-run aroma is a source of concern, clean up your diet. In a study published in Evolution and Human Behaviour, women judged clean-eating men (lots of fruit and veg) to have the most aromatic sweat, using adjectives such as ‘floral’, ‘fruity’ and ‘sweet’ to describe the scent. Oddly, eating fat, meat, eggs and tofu also produced pleasant-smelling perspiration. The bad news? Stinky sweat came from consuming carbs.

53. Love the journey
To boost long-term motivation and gain maximum enjoyment in your running life, remember that running is about more than just results, says Clint Wells, the top masters finisher at last April’s Boston Marathon (he clocked 2:24.55). “Enjoy the build-up to a marathon. Join a group, and make it social,” says Wells.

54. Passive gains
Some news on the debate over passive vs active rest in interval sessions: a study in the Journal of Strength and Conditioning Research found that in a session consisting of 10 sets of 20m sprints, passive recovery (walking back to the start position and standing still until the next sprint) between efforts led to significantly faster splits, lower perceived exertion, less blood-lactate accumulation and lower post-workout heart rate than active recovery (jogging between sprints). For short, sharp speedwork at least, then, it seems total rest is best.

64. The Immortality Workout
New research suggests it may be possible stop the clock on age-related muscle decline. The study, in Medicine & Science In Sports & Exercise, put older men (aged 65-83) through a 12-week weight-training programme of leg presses and leg extensions; it found this increased their muscle fibre size and capillary networks to a level matching that of younger men.

65. For your shins
Take these steps from podiatrist Dr Stephen Pribut to keep shin splints at bay:
– Limit running on concrete
– Don’t overstride (aim for 160-190 steps per minute)
– Stretch your calves and your hamstrings post-run

66. Climb it, change
Running up stairs is a great way to build strength and endurance. The plyometric motion works the same muscles as lunges and squats, and targets the gluteus medius. A study in the British Journal of Sports Medicine found that short bouts of stair climbing five days a week for eight weeks improved VO2 max by 17 per cent.

Try this stair-running session from Paul Romeo, who oversees stadium-step workouts as a coach for Koko FitClub (kokofitclub.com). After a warm-up, run up a set of stairs five to 10 times at 80 per cent effort. Walk down between reps, and rest at the bottom if you’re still out of breath.

68. Healthy start
We’re often told that breakfast is good for our waistlines, but a recent study published in the Journal of the Academy of Nutrition and Dietetics found overall daily kilojoule intake was very similar for consistent breakfast eaters and consistent skippers. However, the breakfasters had higher overall diet quality and greater intake of whole grains, fruit, fibre, calcium, potassium and folate.

69. Train nine days a week
US elite Meb Keflezighi ran in his fourth Olympics last year, aged 41, and his longevity is no fluke. He has made adjustments to his training over the years. Before his 2014 Boston Marathon win, for example, he switched from a seven-day training cycle to a nine-day schedule to ensure recovery between hard workouts.

The cycle involves three target sessions – an interval workout, tempo run, and long run – each followed by two days of recovery, says Scott Douglas, co-author (with Keflezighi) of Meb for Mortals (R319, exclusivebooks.co.za). And if Meb doesn’t feel good after two easy days, he’ll take another. “The point isn’t that nine is better than seven,” says Douglas. “It’s that you should be flexible.”
This approach isn’t exclusively for older runners: Keflezighi got the idea from Paula Radcliffe, who used an eight-day ‘week’ in her heyday.

Of course, seven-day cycles suit non-professionals, so you could try thinking in two-week cycles instead, aiming for five hard days in every 14.

70. Side on
Looking to shed kilograms? Order the chips. In a study reported in the Journal of the American College of Nutrition, subjects rated a meal eaten with chips as more satisfying and filling than one eaten with a side dish of either baked potato, mashed potatoes, potato wedges or pasta – despite the overall kilojoule content of the meals being identical. Which means adding chips may subtract kilojoules later in the day.

71. Beat the clock
Don’t panic when you can’t fit a long run into your schedule – scientists at McMaster University, Canada, found three 20-sec all-out sprints led to the same cardiorespiratory benefits as 50 mins of low-intensity exercise. With just three sessions a week, subjects improved oxygen uptake, despite only exercising for one fifth of the time.

72-75. Tame the trail
To move from road running to a trail race, trail-running coach Ellen Miller recommends training off-road at least twice a week to help your body adapt to the uneven surfaces. Miller also offers these pointers on adapting your technique:

– Shorten your stride
– Lift your feet higher
– Pay attention to the ground ahead
– Expect to run slower than you do on the roads

76. Drink to your health
We know it’s good for hearts and soles, but new research from Georgia State University, US, has found red wine can also help your body fight upper respiratory tract infections, thanks again to that magic ingredient, resveratrol.

77…but just the one
More than two units compromises your recovery, according to a study by heart rate-variability experts Firstbeat (firstbeat.com).

78. Hills without spills
If you can’t face a hill session, get on your bike instead. “Pedalling against high resistance will help you power up hills when you run, and the faster cadence of cycling will improve your turnover,” says running coach and spinning instructor Kourtney Thomas. “Substitute a spinning class for a weekly run, but go easy on tired legs the next day.”

79-81. Feat in the crowds
Coach Jenny Hadfield (jennyhadfield.com) advises on how best to navigate a crowded race and ensure a fast, strong finish that leaves you with a smile on your face (or at least, the absence of a grimace):

Go with the flow “Trying to get ahead early by surging and weaving around runners is a big – and common – mistake. It uses up tons of energy, causes physical and mental stress, and drives up your heart rate. The more energy you burn early, the worse you’ll fare in the final kilometres.”

Think inside the box “Most large races have start pens based on estimated finish time, so line up near the front of yours and towards the centre of the road to give yourself room to navigate in either direction. Mass starts are trickier, as it’s hard to know how close to the front you should be – but again, avoid the sides, where you might get boxed in.”

Mind the gap “If you find yourself stuck behind runners going more slowly than you’d like, exercise patience; and if possible, wait for a natural opening. If one doesn’t appear, tap one of the runners on the shoulder and let him/her know you’ll be passing. This minimises energy-sapping weaving, and the risk that you’ll get tripped and fall.”

82-84. Try a steak out!
Good news for those who like a rare (or medium) treat: the conjugated linoleic acid (CLA) in red meat helps you strip fat while also maintaining muscle mass, according to research from the University of Wisconsin, US.

Add garlic and onions: they boost your absorption of the minerals in red meat, such as iron and zinc.

85. Vitamin Bee
Most honey has mild antibiotic qualities, but research shows this can be compromised by contact with saliva or blood. Manuka honey derives its antibacterial activity from a substance called Methylglyoxal (MGO), which retains its qualities in the body. Research at the University of Waikato, New Zealand, found an MGO level of 300mg/kg is key for unlocking the health benefits from Manuka. If you think it’s worth a look, try Tahi Manuka Honey UMF 10+, R750 for 400g, takealot.com.

86…and relax
“Running with tense muscles limits your range of motion and brings on fatigue sooner,” says running coach Victoria Fiddick. “To ‘run relaxed’, stay mindful of moving fluidly. Focus on running with a ‘tall’ posture, a slight forward lean from your ankles, and a relaxed arm swing from low and loose shoulders.”

87-90. Pro active
If you’re looking for the health boost of probiotics, skip the supps. University of Copenhagen research found probiotic supplements had no effect on gut bacteria. Naturally fermented foods have been shown to deliver a probiotic punch that can improve your immune response, hormone regulation and protein absorption.

– Kefir packs triple the beneficial probiotic hit of standard yoghurt.
– Greek yoghurt contains bacteria that could cut your risk of colon cancer, reported a study in the American Journal of Clinical Nutrition.
– Kimchi 100g daily boosts immune system activity by 75 per cent, found research at Pusan National University, South Korea.
– Sauerkraut helps you absorb muscle-repairing nutrients, reports research in the Journal of Science.

91-92. Fuel like a legend

OLD SCHOOL FUEL: Grete Waitz’s PB-Race Steak
On the eve of her first marathon, in 1978, Grete dined on steak, red wine and ice cream, according to her husband, Jack. The next day she won her first of nine New York City marathons; a year later she became the first woman to run the marathon in under 2:30.

Season a fillet steak with salt and pepper and cook over medium-high heat for 4 minutes on each side. Plate up, and cover loosely with foil for 5 minutes. Serve with potatoes or rice, and antioxidant-rich red wine.

NEW SCHOOL FUEL: ELIUD KIPCHOGE’S PRE-RACE UGALI
Many of today’s top Kenyan athletes, such as Olympic Marathon champion Eliud Kipchoge, fuel themselves with a traditional meal of ugali (a cornmeal-based porridge) paired with eggs or meat, and greens.

Add 150g finely ground cornmeal to 350ml boiling water. Stir until thick, so porridge holds its shape, adding up to 120ml more water, as needed, to moisten the cornmeal without making it soupy. To replicate a full Kenyan meal, serve hot with sautéed kale and stewed mung beans.

93-95. Go nuts for a simple snack upgrade
If you find that you’re peckish between your (invariably healthy) main meals, grab a handful of almonds, as research suggests the fibre in their skins may act as a prebiotic, which will enhance the effect of probiotics (see 87-90).

And that’s not the only reason to choose this particular type of nut: in a study published in the Journal of Nutrition, subjects who ate 35g of almonds per day over 12 weeks lost more total fat and more visceral adipose tissue (belly fat) than those on a diet with the same kilojoules but no almonds. The almond eaters also displayed a significant decrease in diastolic blood pressure.

96. Coach class
You might think that running coaches are just for elite athletes. “Not so,” says coach Jason Fitzgerald (strengthrunning.com). “A coach, whether in person or online, can help you reach goals faster and safer than using a stock plan or winging it by yourself.”

Commonwealth Games marathon bronze medallist and two-time Olympian Liz Yelling (yellingperformance.com) agrees. “A coach not only provides structure, but can tailor the plan towards your goals, maximising training priorities within your lifestyle and helping you better understand your personal responses to training,” she says. The best coaching relationships are two-way: you have someone to listen to you, and get feedback from – something you won’t get from a training journal. You’ll also have someone else to blame when you find yourself wasted after a particularly brutal training session.

97-98. Speed dating
A date with a running buddy is good news for your training and motivation, but what will help you more – running with someone you have to work hard to keep up with, or someone who can’t match your pace? It all depends, says coach Jamie Adcock. “On easy or recovery days, it’s best to run with someone whose company you enjoy, who runs at your comfortable pace or a bit slower,” says Adcock. “Trying to keep up with a faster runner during these runs would defeat their purpose and leave you fatigued, and possibly injured. However, when you’re doing speed workouts or other hard sessions, your faster pal will keep you on pace to hit your targets.”

99. Jog your memory
Train your brain to lock in information with a judiciously timed post-work workout. Research published in the journal Current Biology found that heading out for a run four hours after a learning task increases activity in the hippocampus – not a higher education facility for African wildlife, but a key area of the brain involved in memory.

100. Go sub-30
A foolproof plan to get your parkrun/5-K time under the half-hour mark: “If you’re not running 6km to 8km three to four times a week, build up to that base,” says exercise physiologist and running coach Holly Jamison. “Then add weekly 400m repeats, with a 10-minute jogging warm-up and cooldown, and two minutes of rest between each rep. Aim for 2.14 for 400m, 5.35 min/km pace) to build the speed you’ll need to average 6 min/km for a sub-30. Start with four reps, and add one or two each week to hit eight by the second-to-last week before the 5-K.”

101-103. Ditch the stitch
Three ways to beat one of the banes of our running lives, courtesy of exercise physiologist and running coach Angela Bekkala:

– “Slow down or stop, and breathe slowly and deeply. Press the stitch and/or stretch your arms overhead.”
– “Extend the arm on the same side as your stitch and bend to the opposite side.”
– “Run tall – slumping restricts the diaphragm, the muscle beneath your lungs that helps you breathe.”

104. The long and short
Got a marathon and a 5-K in the diary? Weekly anaerobic threshold (AT) runs will prep you for both, says Rebekah Mayer, national run training manager for Lifetime Run in the US. “These workouts train your body to sustain a hard pace as your muscles learn to quickly metabolise lactic acid – and your mind learns to manage fatigue,” says Mayer. “The pace needs to be hard enough for conversation [more than a few words at a time] to be difficult. A 20-minute run at AT pace, with a five-minute jog before and after, is a solid 5-K or marathon workout.”

105. Celebrate Run-Without-Telling-Anyone-About-It Day
Give all your non-runner friends a break from the tyranny of sharing (be that face-to-face or on social media) on this holiday for runners that, yes, we’ve just invented. Leave your smartphone at home and just run – no selfies, no hashtags, no tweets. Ponder life’s deep questions, such as: if a runner goes for a run, and no-one sees the data, did it still happen?

The answer is ‘yes’. You’ll know.

READ MORE ON: half-marathon marathon training