A growing body of research suggests running at an older age can help preserve fitness, support brain health, strengthen bones and maintain independence, provided training is managed properly.
The trend is showing up across the sport, from local 5km parkruns to major marathons and some of the country’s toughest ultra-distance races.
Analysis of the 2025 Sydney Marathon found nearly 6000 finishers were aged 50 and over, making up about 18 per cent of the field. Among them, 249 runners were in their 70s and five were aged 80-plus.
At parkrun, research has found the average Australian participant is about 40, while one Albert Melbourne event recorded more than 90 finishers aged 60 and over.
Studies have linked aerobic exercise in older adults to improved brain health, better memory and lower rates of bone loss. Research on older adults has shown aerobic exercise can increase brain volume and improve memory, while long-term physical activity has also been associated with lower rates of bone loss.
A 2019 review on master runners found regular training can help older athletes preserve performance and function far better than inactivity, even as the body adapts to age. It also helps explain why many runners later in life remain competitive in endurance events, where pacing and efficiency become increasingly important.
Research into injury prevention supports the need for careful training. A major systematic review and meta-analysis published in the British Journal of Sports Medicine found strength training reduced sports injuries by nearly one-third and cut overuse injuries by almost half.
That is particularly important for older runners, whose tendons, ligaments and joints adapt more slowly than cardiovascular fitness.
Australia has long had prominent examples of endurance success later in life, including Cliff Young, who famously won the Sydney to Melbourne Ultramarathon at 61, and Shirley Young, who started ultra-running in her early 60s and later held numerous Australian and world age-group records.
Research also suggests ultra-running may favour older athletes even more than shorter race formats. A 2014 paper in the journal Clinics found runners in their 40s dominated ultra-marathons from 50 miles to 3100 miles, with peak performance generally shifting older as race distances increased.
In some of the longest events, the upper age of peak performance reached about 45 for men and about 51 for women.
