Running News Daily

Recently, while sifting through some of the excruciatingly detailed performance data he’d collected over decades as a Colorado-based triathlon coach, Alan Couzens noticed a pleasing symmetry. All else being equal, the amount of aerobic fitness his athletes lost by getting a year older was almost identical to the amount they gained by adding an hour per month of training time. Want to freeze the biological clock from one birthday to the next? Find a spare 15 minutes per week and fill it with running.

The long-haul practicality of this approach is debatable: after a decade, that additional training time would total 2.5 hours a week. But the underlying premise of what we might call the Couzens Immortality Quotient taps into a fertile area of debate. How much of the aging process is an inevitable slide into decrepitude, and how much is a result of not getting enough exercise?

That’s the question Johannes Burtscher of the University of Lausanne, along with colleagues in Switzerland and Austria, posed recently in the International Journal of Environmental Research and Public Health. By pooling the results of more than a dozen studies, the group reached an encouraging, quantifiable conclusion: only about half of the fitness losses suffered by endurance athletes as they get older are attributable to the passage of time. The other half can be chalked up to reduced training.

The standard gauge of aerobic fitness is VO2 max, which measures how quickly you’re able to breathe oxygen into your lungs, pump it through your arteries, and use it to help fuel muscle contraction. It’s expressed in milliliters of oxygen per kilogram of body weight per minute, and in young adults it typically hovers somewhere in the forties.

After age 25, it declines by about 10 percent each decade, dropping more quickly in your sixties and seventies. Among endurance athletes, the numbers aren’t so predictable. Some studies find losses of 5 percent per decade; others as much as 46 percent. What accounts for the difference? The extent to which you continue training as you get older. After all, the fitter you are, the more you stand to lose.

The effects of ceasing training entirely seem to be similar in athletes of all ages. Your VO2 max begins to plummet within a few days of stopping exercise, and you might lose as much as 20 percent after 12 weeks. These losses are explained mostly by changes in how much blood your heart can pump with each beat; the good news is that the trend can be reversed fairly quickly when training is resumed. Other age-related changes, such as stiffening arteries, occur more slowly and are harder to undo.

When Burtscher and his colleagues ran the numbers, they found that 54 percent of the variation in fitness loss by male endurance athletes was explained by differences in how much they trained. That number in women was 39 percent, but the scarcity of data for female subjects makes it impossible to tell whether there’s a real physiological difference between the sexes. Overall, the data fits with the observation that athletes who keep training at a fairly constant level over the years lose about 5 percent per decade—half as much as the typical nonathlete.

There are a couple of key questions raised by these findings. The first one: If you miss a year, or a decade, can you get back to where you were? Or is some of that fitness lost forever? There’s no research to suggest a solid answer, according to Grégoire Millet, one of Burtscher’s colleagues at the University of Lausanne. It probably depends to some degree on how much you trained prior to stopping, and for how long. The risk upon resuming would be that your bones and connective tissue are no longer prepared to handle a heavy load, making you more susceptible to injury.

Still, there are some encouraging hints in the literature. In 2020, researchers published lab dataon Tommy Hughes (first photo) an Irish man who’d recently run an eye-popping 2:27 marathon at age 59. Hughes’s VO2 max was 65.4, more than twice what you’d expect from a largely sedentary man his age.

Not surprisingly, Hughes was a former elite marathoner; he competed at the Barcelona Olympics in 1992. But he’d taken a 16-year break from running, starting again at the age of 48. We can’t know for sure if that pause hurt him—if it did, it couldn’t have been by much, given that he currently holds the world marathon record for the 60-to-64 age group, at 2:30:02.

The other question is how to maintain your training level as the years pass. We all have good intentions, but real life rarely resembles the smooth aging curve that results from graphing the average data from large groups of people. Instead, there are plateaus and gentle declines punctuated by steep drops—you break a leg, your first kid is born, you become addicted to social media, and so on. Avoiding periods of rapid decline goes a long way toward slowing the overall slide.

Another superstar case study, this one published in 2022 by a team led by Bas Van Hooren of Maastricht University in the Netherlands, illustrates the benefits of consistency. A 75-year-old middle-distance runner named Hans Smeets (second photo), who holds multiple European and world age-group records, had clocked a VO2 max of 50.5, equal to the highest known measurement for his age. Smeets only began running at 50, further evidence that it’s never too late to start (or start again). And once he’d begun, he kept going. Over the next 25 years, he never missed more than a week of training. Initially, he ran more than 85 miles per week, and at 75 he was still logging as many as 50. He attributed his ability to handle all that mileage without injury to doing most of his runs at, in his words, “an easy pace.”

That, as it turns out, aligns perfectly with Couzens’s view about what’s required for long-term athletic success: lots of low-intensity exercise. To be sure, the idea of adding an hour of training per month every year to ward off the effects of aging sounds suspiciously like an endurance version of the legend of Milo of Croton, the ancient Olympian wrestler said to have lifted a calf over his head every day until it was a full-grown bull. In both cases, each step in the process seems simple, but the result is nonetheless… improbable, let’s call it.

Yet, as an aspiration, or simply as a formulation of what’s possible, the Couzens Immortality Quotient tells us the same thing as the examples of Tommy Hughes and Hans Smeets, and as Johannes Burtscher’s meta-analysis. You don’t train less because you’re getting old; you get old, to a surprising extent, because skipping that long Sunday run with your pals becomes a habit instead of a rare exception. Don’t do it.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.