The 4 Training Shifts That Make You Faster After 40
From Dr. Sandesh Pandit · 16:30
Show by Sandesh Pandit
The training habit quietly holding back most runners over 40 is not speed or distance, it is sameness. Logging the same comfortable miles at the same effort feels productive, yet it keeps the body stuck in a “gray zone” that never forces real improvement. This episode lays out a practical, research backed playbook for getting faster after 40 by running less but training smarter. It follows the story of a 46 year old runner who broke a three year plateau after cutting her running volume, and the result is genuinely surprising. Along the way, it covers the overlooked exercises that protect the body while chasing new speed. If your times have stalled and you have started to accept “this is just my speed now,” this one is worth a listen.Key TakeawaysWhy the moderate “gray zone” stalls progress and how polarized training fixes itOne weekly hard session: Norwegian 4x4 intervals, 400 meter repeats, or hill repeatsStrength training as a speed tool, plus why women over 40 may gain the most from itShort plyometric drills that teach muscles and tendons to work like a springThe three minute Nordic hamstring curl that may cut hamstring injury risk by up to 70%When to get a cardiovascular check before adding high intensity workA real 10K turnaround of over four minutes, and a simple four shift recap to start Monday----------------------------👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/👟 Free Running Shoe Guide: https://modernrunnershoes.com/----------------------------Follow Me On:📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1
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