08/19/2025
How does aging affect running performance?
Aging is primarily characterized by a loss of muscle mass and a decline in VO2 max.
A loss in muscle mass includes a change in type I (slow) and II (fast) fibers. We tend to lose fast-twitch fibers, leading to a decreased ability to produce maximum force and, therefore, greater effort with each stride.
The amortization phase also tends to slow down. This is the change from eccentric landing to concentric propulsion into our next stride. Ideally, this occurs at the point of maximum vertical ground reaction force. Studies show, particularly after 55 years, the amortization phase occurs later than the time of max vertical ground reaction force, therefore leading to a less efficient pattern.
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. Elite runners consistently show significantly higher VO2 max scores than recreational runners.
“Numerous studies have reported age-related declines in VO2 max due to a decrease in both central and peripheral physiological factors known to mediate VO2max.”
VO2 max declines as we age. A 22-year study of endurance runners examining VO2 max reported a decline between 13-34%, equating to 6-15% per decade. Another study found declines of 1.8%, 2.8%, and 3.7% for runners in their 50s, 60s, and 70s, respectively, indicating a decline with age.
Interestingly enough, the running economy is not affected as we age. This is particularly interesting as it’s a significant determinant of performance for longer races.
