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As we age, we usually get a bit slower each year. But not Manfred Jauch. The 50-year-old from Uri maintains his already high performance level and would still be competing for victories even in younger age groups, as proven impressively by his victory at the Swiss Championships over 10 km and his Swiss M50 record (31:56) at the Bremgarten Reusslauf.

Goals for 2025

At the moment, I'm focusing on the Masters European Championships in mountain and trail running at the end of May at the foot of Mount Etna (Sicily). I haven’t finalized plans for the second half of the year yet, but possible options include the Masters World Championships in mountain and trail running at the end of August in Val Meduno (Italy) and/or the Masters European Championships in the 10 km or half marathon in mid-October in Madeira.

Training routine

I’ve been a passionate runner since childhood and I really enjoy running and movement in general. Since I love nature and the mountains, I’m active in a variety of sports—running, skiing, cross-country skiing, and mountain biking. I usually run six times a week with one rest day. On top of that, I’ve been cycling several kilometers daily to and from work for years.

My running training includes both flat terrain and trails—on roads, dirt tracks, forest paths, and hiking trails. I rarely run on the track because I don’t enjoy it much, and the one-sided strain isn’t good for me.

Training philosophy

Over the last nine years, I’ve deliberately increased my annual mileage. In 2016, I was running about 2,500 km per year, and now it’s around 4,000 km. Health is the most important thing, so the focus is always on staying healthy and recognizing early signs of potential injury or overtraining.

I almost never train above threshold. However, I do find threshold runs very effective. It's also important that my body is used to running regularly on a daily basis.

Coach

Unlike in my youth, I don’t have a coach. I also don’t have a written training plan. Instead, I know when I want to do specific key workouts in preparation for my next target race. I have two very good running buddies, Andrew Kelly and Stephan Epp (current Swiss M50 marathon champion). We have great conversations about running and also share a solid friendship.

Recovery

Thanks to my many years of running experience, I know what works well for me and what doesn’t. But I’m always learning. If I feel tired nowadays, I train easier—and vice versa.

Job

I’ve been working at the Uri Cantonal Bank for 27 years in a full-time position, responsible for Treasury and Asset and Liability Management (ALM). The Uri Cantonal Bank is a great employer with very flexible working hours and the option to work up to 50% from home.

My strength

I realized early on that I was fast. I definitely inherited my endurance and running talent from my parents—my brother is also a very successful cyclist and mountain biker. My strengths include focus, determination, and the ability to shift into a higher gear on race day.

My weakness

My weakness is that if something doesn’t interest me or I don’t see the point, it’s hard to motivate me. One example is the marathon. I don’t enjoy long runs, so I prefer shorter distances and skip the marathon, even though for many runners it’s considered the ultimate goal.

Up until about a year ago, a weak point health-wise was my Achilles tendon. I eventually found out that I had a muscular imbalance, especially in my calves, hamstrings, and glutes.

Key to success

Success is relative. The key to success is primarily health. Then, a big dose of joy in running. For competitive success, it takes disciplined, regular running with variations in pace—almost always up to threshold, but not above it.

Tips against age-related decline in Performance

To counter age-related performance decline, a good, balanced diet helps—a diet with few processed foods, plenty of protein, minerals, and vitamins. After every run, do some short stretching and strengthening exercises, especially for the core and problem areas like calves, hamstrings, and glutes. Getting enough sleep, proper recovery, and an optimistic outlook on life are also very helpful.

Insider tip

One trick that’s helped me in recent big races is the “mantra-like” repetition of positive thoughts. It keeps your focus positive and in the flow. It's definitely worth trying out. Good luck!