Maybe your running prime isn’t behind you. Maybe it’s just changing.

For years, we’ve been told that getting older means getting slower.

And, physiologically, there’s some truth in that. As we age, factors such as maximal aerobic capacity, muscle mass and power tend to decline. That can make short, fast running increasingly challenging.

But here's the interesting bit:

The longer the distance, the less straightforward the relationship between age and performance becomes.

Research looking at ultramarathon performance has found that the age of the fastest runners tends to increase as race distance gets longer. In one large study comparing 50km, 100km, 200km and 1,000km races, the fastest 1,000km runners were considerably older than the fastest 100km runners.

Another study looking at more than 370,000 100km ultramarathon finishes found peak performance, when all finishers were considered, occurred around 40–44 in women and 45–49 in men.

Why? - Because endurance isn't just about how fast you can run. It's about how well you can manage the effort.

• Experience.

• Pacing.

• Fuelling.

• Knowing when to push and when to back off.

• Managing discomfort.

• Mental toughness.

• Reading your body.

• Making good decisions when you're tired.

And those are skills that can become better with years of training and racing.

I've experienced this myself.

Seven years ago, I was running half marathons around 1:40 and marathons around 3:30.

Yesterday, I ran the Nottingham Robin Hood Half Marathon in 1:56.

The last time I ran it, in 2018, I ran 1:42.

And my first attempt, back in 2015 at the age of 40, was also 1:56.

So, yes, I'm slower than I was seven years ago.

And I'm perfectly okay with that.

Because here's the bit that's changed.

When I train specifically to run fast—particularly when I'm pushing the pace in half marathon or marathon training—I'm much more prone to recurring hamstring and glute niggles.

But when I'm training for ultras, something interesting happens.

I don't get them.

My pace is slower. I walk the hills. I vary the intensity. I'm not constantly trying to hold a particular pace per mile. And that means less repetitive high-impact loading and less time asking my body to operate close to its speed limit.

Instead I'm moving for hours or even days...

• Sometimes running. Sometimes walking.

• Climbing. Descending.

• Eating. Drinking.

• Thinking.

• Looking at the view.

• Sometimes I even take a selfie!

• And enjoying myself.

I've discovered that I'm pretty good at it too.

I've completed 100 miles in under 24 hours, run the Marathon des Sables and taken on plenty of other long-distance adventures.

So while I still absolutely love the thrill of a road marathon and the challenge of chasing a time, I'm increasingly drawn towards fast-packing, trail running and longer adventures.

And I think that's an important lesson for runners as we get older.

You don't necessarily have to stop challenging yourself

You might just need to change the challenge.

• Perhaps your 10K PB isn't going to keep falling forever.

• Perhaps your marathon pace will gradually change.

But that doesn't mean your endurance journey has to shrink. It could actually get bigger.

• Your first ultra.

• A 50K.

• A mountain race.

• A 100-miler.

• A multi-day adventure.

• Or simply heading out onto the trails for a full day and seeing where your legs can take you.

The science certainly doesn't suggest that ageing suddenly makes us better ultrarunners—the research is observational, and individual physiology, training history and experience all matter. But it does challenge the idea that endurance performance has one universal age-related trajectory. Longer-distance events appear to give older athletes more opportunity to use qualities that aren't captured by a 5K or half-marathon PB.

And perhaps that's something worth embracing.

Getting older doesn't have to mean doing less

It might mean becoming a different kind of athlete.

• One who knows their body better.

• One who understands pacing.

• One who knows how to fuel.

• One who can stay calm when things get tough.

• And one who is increasingly interested in where the trail goes rather than how quickly they can get there.

So, what adventure could be next?

If you've spent years chasing PBs, perhaps it's time to think beyond the stopwatch.

Train for distance. Build your endurance. Get stronger. Learn how to fuel. And go and explore.

Because your fastest days might eventually be behind you.

But your best adventures don't have to be.

Want help preparing for your next marathon, ultra or endurance adventure?

I provide personalised endurance coaching covering running, strength, fuelling, race strategy and the practical stuff that helps you arrive at the start line prepared—and enjoy the journey along the way.

Your next adventure could be further than you think.