Physical endurance and athletic ability are often seen as characteristics that we lose with age. But to what extent is this true? What is the peak performance for a popular marathon or half marathon runner? Could we possibly improve our performance as we get older? And up to what age? Let's see if science can give us some good news and you can still aspire to achieve your best time in a marathon or half marathon.
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GO TO THE RECOMMENDERIt's often thought that endurance decreases as we get older, but science has something to say about it. At what age can you still achieve your best time in a marathon or half marathon? Here's what the studies reveal.
Research from the University of Zaragoza and a study published in PLoS ONE provide us with very interesting evidence: the optimal age to run a marathon is around 30 years old. But the decline in performance after that age is much slower than you might imagine. In a 2018 study, researchers at the University of Zaragoza analysed the marathon times of more than 45,000 runners of different ages and found that, on average, men reach their fastest time at 27 and women at 29. However, it's important to note that these averages don't necessarily apply to all runners, as there are significant individual variations.
In addition, a more recent 2021 study published in the journal PLoS ONE, which analysed the results of more than 2 million marathoners aged 18 to 75 between 2008 and 2018, found that the optimal age to run a marathon for men and women is around 30 years old. But the highlight of this study was that the decline in performance with age is not as fast as one might think. The difference in marathoners' times between the ages of 30 and 50 was only about 10%.
The difference in the times of marathoners between the ages of 30 and 50 was only about 10%.
Other research published in the Journal of Sports Sciences in 2022 shows us that, in the half marathon, you can maintain high performance into your 50s, with minimal differences in finishing time. While the full marathon may seem like an unmanageable colossus to many, the half marathon offers an attractive and accessible alternative. According to this research, half marathon runners reach their peak performance between the ages of 25 and 35. However, the most encouraging aspect of this study is that it reveals that runners can maintain a high half marathon performance into their 50s, suffering only a minimal decrease in finishing time.
Running a marathon or half marathon from the age of 40 onwards
For those over 40, there are several strategies to maximise marathon and half marathon performance.
Strength training: Strengthen your muscles and increase your endurance with regular strength training. Studies show that strength training can compensate for the loss of muscle mass associated with aging, as well as significantly decrease the risk of injury.
Adequate recovery: As we age, our bodies need more time to recover. Be sure to get adequate rest between workouts.
Balanced nutrition: Nutrition plays a crucial role in athletic performance. Consume enough protein to maintain muscle mass, and carbohydrates to maintain energy levels.
Flexibility and balance: Include flexibility and balance exercises in your routine to prevent injuries and improve mobility.
Every runner is unique and athletic performance is a complex web of genetic, nutritional, psychological and rest factors. Don't be discouraged if you are not at the "peak age" suggested by research. Remember: the race is long, and ultimately, it's against yourself.
It's important to tailor your training to your current level, not the level you were at when you were younger or the level you hope to reach. Start with a training volume that you can comfortably handle and gradually increase the volume and intensity over time. There's nothing wrong with starting slow and progressing at your own pace. Consistency is key.
With age, the body becomes more susceptible to injury. Therefore, pay close attention to how your body feels during and after workouts. If you feel pain or discomfort, consider lowering the intensity of your workouts or taking a few days off. Don't ignore pain in an effort to maintain a set training plan.
The mental aspect of training is just as important, if not more so, than the physical. Keep a positive attitude and celebrate your accomplishments, no matter how small. You can also consider mental training techniques, such as visualisation and meditation, which can help you maintain focus and better manage the stress of training and competition.
Last but not least, consider getting a running coach or a personalised training plan. A training plan tailored to your individual needs and abilities can help you achieve significant improvement in your times, as well as help you prevent injuries or other physical problems. At RUNNEA we have individualised training plans at a very affordable price. We combine the knowledge of doctors in physical activity and sport sciences with artificial intelligence to help you become the best version of yourself.
Ultimately, while science shows us the average age to reach the best time in marathons and half marathons, we must remember that age is just a number. With the right approach, the right mindset and an effective training plan, you can continue to improve your performance and better yourself at any age. Remember that ultimately, running is a journey of self-improvement and self-exploration. No matter how fast you run, what matters is that you keep moving forward.
When considering all of the above, it is clear that there is no "expiration date" for reaching your personal best in a marathon or half marathon. Studies show that, although peak performance may be around age 30, runners can remain competitive and improve their times well beyond that age.
Advances in sports training knowledge and sports medicine have enabled many athletes to maintain high levels of performance over several decades. A comprehensive approach to training, including endurance, nutrition, rest, flexibility and balance, as well as a positive mindset, are key factors in maintaining and improving performance over the years.
Beyond statistics and data, the most important thing is that every runner has their own journey. What matters is not how old you are, but how you feel and how much you enjoy the journey.
So, no matter your age, if you dream of crossing the finish line of a marathon or half marathon, don't let anything stop you. You may not have reached your personal best yet.
If you're a veteran of these endurance races, keep going, challenging limits and breaking your own barriers. And if you're new to this world, don't worry about age. Instead, get ready to enjoy one of the most rewarding and transformative experiences imaginable.
Because, in the end, running is a metaphor for life: a race of endurance, not speed. And in this race, every step you take is a victory.
See you at the finish line!
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