Strength as a central pillar

Summary: After 50, strength is the main safeguard against performance loss and injury.

Playbook

1. Objective: Preserve muscle mass and functional power.
2. What to do: Include structured strength training.
3. How to do it: Two weekly sessions focused on basic movements and stability.
4. Frequency: Year‑round.
5. Progress indicator: Improved movement economy and body control.
6. Common mistake: Dropping strength work during high aerobic load phases.

Generic mini case: A master runner maintains speed by keeping strength training year‑round.