All runners have their own current mileage limit, which is dictated by biomechanics, past training, injury history, running shoes, running surface, diet, and various life stressors. Fortunately, your individual mileage limit can increase over time as your bones, muscles, tendons, and ligaments gradually adapt to higher training loads and you learn

Your aerobic system provides about 95 percent of the energy used in a 5K race and over 99 percent of the energy for a half marathon, so developing that system is your highest priority.

The oft-heard advice that you can run as long as the illness is above the chest (i.e., a runny nose) but not below it (congested lungs) provides a good rule of thumb, but always listen to the cues your body is sending you and don’t hesitate to visit your doctor.

A two-week taper provides optimal recovery from training for races of 5K through the half marathon. Reduced training for two weeks allows time for the muscles to fully repair and the body to positively adapt to the stresses of training.

Your nonrunning training should also be pared back during your taper. Strength training and aerobic cross-training can be tapered using similar principles as your running training. You can continue with running drills during your taper and should maintain your normal stretching routine to provide full range of motion on race day.

In addition to the many physiological benefits, tapering also has a positive psychological aspect, often leading to improvements in mood and reduced perception of effort during training. An effective taper should leave you feeling mentally refreshed with increased motivation for the task ahead.

Tapering offers many benefits, which can be summarized as rectifying the accumulated wear and tear of training. The taper period is when your body fully recovers and adapts to training, allowing the full measure of supercompensation to occur.

“I truly believe we need a posse of help as we age,” she says. “So many runners I meet think they can just train through injuries. You can and need to incorporate into your training whatever is necessary to compete at a high level.” In Martin’s case this posse includes a chiropractor, physical therapist, massage therapist, and personal trainer to

Electrolytes support muscle contraction and relaxation (preventing muscle spasms and cramping) and also enhance rehydration.