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How much slower do you run as you get older? Exploring age-related running decline

Studies suggest that running performance can decline by approximately 6–9% per decade after age 30, with the rate accelerating after age 70. This means that as you get older, you will run slower, but the rate of decline depends heavily on factors like training, genetics, and overall health. Understanding these variables can help you manage expectations and adapt your training to maintain performance for years to come.