Photo: Staying fit to keep up with my daughter who is 40 years younger. Big Sandy Opening trailhead after a 7 day 50 mile back pack in the Wind River Range, Wyoming. 2023.
The title of the article in the Washington Post caught my eye: At 77, she’s as fit as a 25-year-old. What her body tells us about aging. The article is about Jeannie Rice who has broken world women’s running records in the 75-79 age group for every distance and, at times, beaten the fastest men in that age group. Rice is an American citizen born in South Korea. She stands 5 feet 2 inches tall and weighs 95 pounds. Her primary competition distances were 5 km to marathon, with a particular focus on marathon races. She started running at the age of 35 and won six gold medals in the 2024 World Master Track and Field championships, racing from the 800 m to the half marathon. Think of that… six gold medals from short to long distance against the best in the world. Remarkable.
In this article I will detail the results of a study from a recent study of Rice in the Journal of Applied Physiology. I will summarize the findings showing what sets her apart. Finally, I offer Rice’s and my thoughts on what really matters about staying fit as we age.
An Athlete above the Pack
In the study mentioned above, Jeannie Rice was found to have the highest VO2 max recorded in a female over age 75. Moreover, the recorded VO2 max would place her in the 90th percentile of 20- to 29-yr-old females. The VO2 max combined with a high fractional utilization may be the primary physiological characteristic explaining her success across a wide range of running distances. Fractional utilization of VO2max refers to the percentage of your maximum oxygen consumption (VO2max) that you can sustainably utilize during exercise, specifically at your functional threshold power (FTP). It represents how efficiently your body is using its aerobic capacity at a given intensity.
Rice’s high relative VO2 max may be explained by her low body fat percentage and in particular the very high maximum heart rate of 180 beats per min. Her maximum is considerably higher than predicted for her age using the Tanaka equation of 155 beats per min and higher compared with untrained age-matched women of 135 beats per min.
Also significant is that Rice has had only one running related injury in her 36 year running career. Her resilience to injuries is in line with other world-class master athletes and reinforces the importance of approaches that reduce injury risk in aging athletes to optimize health and performance. Rice attributed her injury resilience to low life stress levels, and performing most of her runs at an easy pace, with the three interval sessions per week usually not performed to the maximum effort (although she would go to very hard effort during these sessions).
What Really Matters
I am not famous nor am I a world-class athlete. I have kept myself healthy and fit despite a number of severe injuries. Now in my 70’s I still climb rock, ice and mountains; backcountry ski and paraglide; and race bicycles. I have learned a number of lessons along the way. I am inspired by stories of senior athletes and the accomplishments of athletes such as Jeannie Rice.
Here are some lessons learned, in no particular order of importance, along with links to previous articles I have written about each lesson. What really matters is not how long we live, but how we live our life.
Intensity and Consistency in Training
Intensity matters. The body adapts to being pushed hard. While Rice performs most of her runs at an easy pace, she does three interval sessions per week usually not performed to the maximum effort (although she would go to very hard effort during these sessions).
When the Nordic skiing season ends, I start hiking. As soon as the roads clear, I’m cycling. I strength train and climb in the gym year round. I add intensity on a weekly basis and cycle intensity over longer periods. It’s a lifestyle. Consistency matters. Here are links to two articles I have written about Intensity and interval training.
High Intensity Interval Training: A Fitness Regimen for all Ages and Abilities
Interval Training: Live Longer, Live Healthier
Recovery
Rice balances training and recovery. Her lack of overuse injuries suggests this balance, which has allowed her to maintain high mileage consistently over years. As I age, I can train hard, but I need more recovery between workouts. I also need recovery weeks of less stressful training which allows my body to heal and prepare for the next hard cycle.
Recovery: The 50+ Athletes Secret Weapon
Strength Training
Rice does strength training with light weights three times per week. Consistency in strength training corrects muscle imbalances and prevents injury. Sport specific strength training may enhance performance. Strength training increases in importance with age. I do hard to moderate strength training at least once a week.
A Purposeful Life: Training for Sport, Adventure and Life
Healthy Diet
Rice shuns fried foods and sweets and eats lots of salads, fresh vegetables, rice, fish and nuts. This kind of diet will naturally lead to a lean body mass. It’s not easy, but discipline and consistency will get you there. I eat okay, but not great. I do train to be metabolically efficient which has kept my body fat percentage at 15 percent.
Passion and Purpose
Rice loves running and being an example for younger athletes and aspiring older runners. Rice says, “I feel as young as when I was 50, and I’d like to be doing this well into my 80s. That’s my personal goal.”
I have written about the Japanese concept of Ikigai that translates to “a reason for being” or “a sense of purpose”. It’s not a single event or achievement, but rather a continuous sense of purpose and fulfillment that motivates one to live a long and happy life.
Live Better Longer: Learn Something New
Connectivity and Community
Rice has a rich social life and loves going out to dance. Having a social network is one of the keys to healthy aging. The importance of having a social network is detailed in the book Blue Zones.
Turning 70: Reflections on the Blue Zones
Attitude
Rice is grateful for her gift and happy with her life. Having a good attitude requires seeing the glass as half full rather than half empty. Life can be difficult and your path requires both the good and bad.
Resilience: Learned from Adversity
Conclusion
It is a pleasure to read about Jeannie Rice and to write this article. I am truly blessed to have this opportunity. Thank you for reading.
Photo: The pot of gold is where you are. Carrie Markusen by Lonesome Lake in the Cirque of the Towers, Wind River Range, Wyoming 2023.
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