For many athletes over 50, swimming and cycling performances hold steady — yet running times slide backwards, sometimes dramatically. Why does this happen? And why does it feel harder to arrest the decline despite training just as consistently?
In this article, based on my recent podcast conversation with world-renowned run coach Bobby McGee and strength specialist Matt Pendola, we uncover the physiological, neurological, and cultural reasons behind running’s sharper drop-off with age. (Solutions are coming in part two.)
It’s Neurological First, Physical Second
One of the earliest changes isn’t in the muscles at all — it’s in the brain. As Bobby explains, proprioception (the body’s ability to sense where your limbs are in space) declines with age.
That means your brain becomes less precise at judging how and when your foot should meet the ground. The result?
* Longer ground contact times
* Harder landings
* Less “spring” with each stride
It’s not just about slower running — this same neurological decline explains why older adults are more prone to falls.
Call-out:
Ageing reduces proprioception. Your brain loses accuracy in foot placement, leading to harder landings and slower running.
The Myths That Hold Us Back
Many athletes avoid the very training that could slow decline, because of persistent myths.
Myth vs Fact
* Myth: “Don’t sprint — you’ll tear a muscle.”
Fact: Sprinting (progressively reintroduced) trains speed, reactivity, and coordination.
* Myth: “Plyometrics will wreck your joints.”
Fact: Low-level plyos (like skipping) build spring and protect joints.
* Myth: “Heavy weights will bulk you up.”
Fact: Strength training is essential armour — building resilience, not unnecessary size.
When introduced gradually and with proper guidance, these training modes are not just safe but essential.
Muscle Matters — Especially the Right Kind
From our mid-20s onwards, we lose speed largely because of reduced fast-twitch fibre use. By the time an athlete hits their 50s, years of endurance-only training have left those fibres under-stimulated.
Call-out:
Fast-twitch fibres decline fastest with age — and running depends on them.
Strength training is often viewed as optional “extra” work. In truth, it’s a cornerstone of both performance and longevity. The strongest endurance athletes are also the most resilient — and far less prone to the lower-leg injuries that account for the majority of running breakdowns.
Gender Differences
The decline isn’t exclusive to men. Female athletes experience the same changes, but menopause adds extra challenges: bone density, hormonal shifts, and often under-fuelled training histories.
Call-out:
* Men usually need more mobility
* Women usually need more stability
Matt stresses that nutrition — especially adequate protein — is critical. Many athletes consume less than they realise, leaving them unable to repair the muscle damage that running inevitably causes. For a 50-plus endurance athlete, hitting protein and calorie targets is non-negotiable.
Why Running Declines More Than Swimming or Cycling
Swimming and cycling are supported environments: the water or the bike carries your body, reducing impact. Running, by contrast, is dominated by eccentric contractions — muscles lengthening under load with every stride. That’s far more stressful on connective tissues.
And there’s another layer:
* Swimming is concentric and technique-driven.
* Cycling is also concentric and easy to increase volume in.
* Running demands controlled landings, eccentric strength, stability, and reactivity — qualities that fade fastest without targeted training.
Call-out:
Swimming and cycling build endurance. Running demands durability.
That’s why triathletes often see their run split deteriorate, even while their bike and swim remain solid.
The Take-Home Message
Running decline after 50 isn’t inevitable — but it is different. The key drivers are:
* Neurological changes that reduce reactivity
* Loss of fast-twitch muscle use
* Myths that prevent older athletes from training powerfully
* Gender-specific nutrition and hormonal factors
* The eccentric, high-impact nature of running itself
Next Step: Part 2
In part two, we’ll explore how to fight back — with specific training, strength work, nutrition, and movement strategies to rebuild your armour and keep you Battle Ready for years to come.
Your run doesn’t have to slow down with age. Join the Battle Ready Society — where athletes over 50 learn how to stay strong, fast, and resilient for years to come.
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Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best.
Simon
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