Rice, who ran a world record in the marathon in the 75-79 age group last year, has an incredibly high V02 max.

“Challenging your body to run at a faster pace is going to call on more muscle fibers,” says Stowe. In this case, you’re ...

Find a local hill or set a treadmill to an incline of at least six. Run 30 seconds hard, at eight to nine, on a scale of one to 10. Recover for 60 to 90 seconds. This usually equates to just walking ...