There are probably more than seven, but I’ll go with what I Just found in this great post from strengthrunning.com. I know the post is from 2011 but it still has some great advice for all you runners out there.
One of the more important comments is that it takes a long time for runners to achieve their peak performance. I would agree… he says 2 years or more. I would think that if you are in your 40’s or 50’s you should expect even LONGER to achieve your peak. Most of us are very impatient and want to see results immediately. Unfortunately, the first results most of us see are the wrong kind…. pain, injuries, and lack of improvement. All because we humans as a species are too impatient.
Second most important comment, in my view, is that “runners don’t just run.” That is, if you want to be a good runner you need to do more than just run. Do those plyo’s, the core work, the weight lifting for strength and the dynamic stretching for flexibility. I, as most runners will do, discovered the hard way when my inflexibility and lack of muscular balance caused lower back spasms. Several years and lots of P.T. later it is gone and I am doing all the above to keep it gone.
By the way, the picture is me running the mile indoors on the banked track at the NYC Armory a few years back. They run open adult-only races in the winter and it is a great venue. Go try it sometime!