1) Keep Running - "improves blood pressure. You're less likely to get varicose veins." Bones become stronger and denser. Runners suffer fewer disabilities, are seven times less likely to require knee replacement, suffer less cancer and are half as likely to die early.
2) Maintain your stride - Drills (bounding, skipping, high knees, butt kicks), Hill repeats (stairs)
3) Run Hard - "it is well known that to stay young, intensity of exercise is more important than volume." Speed training presents a classic case of "use it or lose it"
4) Train heavy - resistance training increases both short and long term endurance. "squats, lunges,
5) Rewire your system - regain balance, add resistance training, side legs lifts, (strengthen opposing muscles) and change speeds "on hills(stairs)"
6) Stay healthy - "slower is faster" - pushing too hard too fast leads to injury, illness, burnout. "stay flexible" - "make peace with down time" - recover
7) Recover, recover, recover - replace muscle glycogen in the first 15 minutes of the workout. Sleep 7 - 9 hours. Easy workouts between hard workouts. Stress Less! ...more reading, writing, painting, dancing, gardening and sex.
8) Embrace change - try another sport. crosstrain
9) Eat to run - "need carbohydrates", fruits and vegetables, WATER
10) Keep it fun - :)