Chapter 1: The Surprising Speed of Octogenarian Runners

It’s astonishing to think that some 80-year-old runners might actually outpace younger individuals, showcasing remarkable fitness levels. The question arises: does maintaining speed beyond the age of fifty contribute to a longer, healthier life?

By Christopher White

In the realm of marathon running, 2024 appeared to hold great promise for those chasing the elusive sub-two-hour goal. With a time of 2:00:35 at the 2023 Chicago Marathon, Kelvin Kiptum seemed poised to achieve this milestone. Possessing both talent and youth at just 23 years old, Kiptum's aspirations were tragically cut short on February 11, 2024, when a car accident claimed both his life and that of his coach. The running community continues to mourn this sudden loss. However, in terms of cardiovascular fitness, Kiptum had an unexpected competitor: an 80-year-old Spanish runner.

Now, don’t misunderstand me; I’m not claiming that Jose Vincente Rioseco Lopez can match Kiptum’s speed. That would be a stretch. In fact, I’m not even certain if Lopez participates in marathons. What’s more likely is that a new, fast West African runner will soon emerge to challenge the two-hour marathon barrier, honoring Kiptum's legacy along the way.

Despite not being as fast as Kiptum, Lopez has achieved astonishing feats for his age. In 2022, at age 80, he set the world record for the M80–84 5000 meters. By employing the World Masters Association (WMA) Age-graded calculator, we can compare their performances. Kiptum’s score stands at 101.96%, while Lopez's is slightly higher at 101.97%. Both scores exceeding 100% indicate that they are both extraordinary athletes, warranting an update to the performance charts.

At 80 years old, Lopez may very well be the fittest runner globally when considering age-relative performance. I can assert this with over 99.99% confidence. If you’re an average 5K runner in your 20s, 30s, or 40s, Lopez likely outperformed you at age 80. To illustrate, a 2023 Healthline article revealed that the average 5K time for 25- to 29-year-old males is 31:09, while for females, it is 36:16. In stark contrast, Lopez completed the 5K in just 20:20, achieving a remarkable 6:31 per mile pace at an age when many are slowing down.

Lopez is not alone in this impressive speed. Canadian Ed Whitlock previously ran a sub-21-minute 5K at age 80 and made headlines at 73 for being the oldest to finish a marathon in under three hours. Emerging talents in their 70s are now poised to break Lopez's record for the 80–84 age group. The trend of senior runners setting records is reshaping our understanding of aging and human potential.

What implications does this hold for us? It offers a ray of hope. We’ve all been inundated with troubling statistics about rising obesity and cancer rates among the youth, often leading to the belief that aging only brings decline. Yet, Lopez and Whitlock challenge this notion. If an 80-year-old can outpace the average runner in their 20s, it indicates that maintaining health as we age is indeed possible. While no one claims that being a fast runner guarantees immortality—Whitlock passed away from prostate cancer at 86—it does seem that speed correlates with a longer health span, as evidenced by Whitlock setting long-distance records at 85.

Is fast running the only path to health in your 80s? Not at all. While it’s one approach, it’s essential to find an activity you enjoy and pursue it competitively. You don’t need to achieve Lopez's speed; simply engaging in running with more intention than casual jogging can be beneficial. Research from a 2017 RunRepeat study highlights that poor health is often associated with decreased running speed. Therefore, if running is your chosen method, aim for more vigorous training rather than simply jogging. This doesn’t necessitate signing up for ultramarathons or marathons. In my book Old Enough To Run Better (available on Amazon), I advocate for focusing on performance goals in shorter races like 5Ks and 10Ks, specifically age-graded performance goals, which differ from standard age-group awards. Achieving an age-graded personal record (PR) is about personal growth and wellness, not just trophies.

You may have heard that speed diminishes first and that racing longer can help avoid confronting this reality. It’s crucial to address this issue promptly—for your health’s sake. Strive to maintain your speed while respecting the limits of safe running. Based on my research, I recommend a training regimen of 20–30 miles per week for those competing in 5K and 10K races. This approach not only offers better health outcomes than simply logging long, slow distances but is also more sustainable over time. It fits better into busy lifestyles and is often more economical when factoring in training and race costs.

So, what speed is necessary to enjoy health benefits? The answer is straightforward: aim to improve upon your last fast run. If you clocked a 29:30 for a 5K six months ago, target a 28:30 in your next race. Achieving this goal requires consistent training within that 20–30 mile weekly framework. Successfully meeting this target can trigger the release of dopamine and serotonin, enhancing your sense of self-efficacy and enjoyment in running, especially if you’re under 34.

For those of us over 50, the calculations become more complex. For instance, at 58, I can run a 5K up to nine seconds slower than I did at 57 and still achieve a better age-relative score. Naturally, I aspire to beat my previous time of 21:23 from last year but won’t be overly discouraged if I fall short. Even if I run 21:28 this year, I can still surpass my age-graded mark from last year. At 80, one could potentially run 31 seconds slower than their 79-year-old self and still perform better relative to their age.

It's essential to focus on maintaining or slightly improving our fitness as we grow older. Age-graded scores are a valuable tool for measurement. Though we may never reach Lopez's impressive score above 100%, striving for improvement is key. Aiming for scores in the 60%-75% range can still yield age-group wins at local races. However, this pursuit is not solely about trophies; it’s about setting new personal benchmarks for fitness. This might look like increasing your score from 52.00% to 51.85%, turning health and wellness into an engaging challenge.

If you’re curious about your age-graded score from a recent race, visit www.howardgrubb.co.uk/athletics/wmalookup15.html. For example, if the WMA Age-graded calculator indicates a score of 65.45%, aim to surpass this each year. This year, 65.49% might correspond to a 24:00 5K; next year it could be 24:11, and so forth. This goal is more realistic than attempting to achieve a static time, such as 24:00, each year as you age. Aging runners who rigidly cling to past time benchmarks often set themselves up for disappointment and may ultimately abandon running altogether. This cycle can lead to the realization that even 100-year-old runners can be faster and fitter than you.

Chapter 2: Speed and Longevity

In the video "Why Runners In 1974 Were Better," we explore the evolution of running and how past athletes set the stage for today’s standards.

"Can I Beat The World's Fastest Old People?" delves into the incredible feats of senior runners and what they reveal about aging and athleticism.