Your 30s are not a time of decline.
I didn’t run in my 20s, my main form of cardio was dancing until 3am. Back then, I was more into gym sessions and group classes, and honestly I exercised more to look good than to feel good and that’s already a big difference.
Now in my 30s, running is part of my physical activity and sanity strategy. I have noticed some things shift with age and some stay the same.
👟20s vs. 30s: The Fun (and Slightly Painful) Truth
| In Your 20s | In Your 30s |
|---|---|
| Lazy to stretch | Stretching is sacred |
| Training to look good | Training to feel good (and look good) |
| Feeling guilty on rest days | Fully celebrating rest days |
| Constantly changing goals | Signed up for a race and enjoying the process |
| Wore any shoes | Researched arch support and read reviews |
| Pre-run drink: Coffee | Pre-run drink: Magnesium |
🧠 What Science Says About Running and Age
One study shows that as we age, our VO2 max (the maximum amount of oxygen your body can use during exercise) starts to decline, thats why training might feel… exhausted. The good news? You can’t control time but you can build habits to keep you moving and help you preserve your aerobic capacity, so not too bad!
(Source: Betik & Hepple, 2008)
A study on people in their mid 30s found that those who were regularly active in their 30s have more value on things like mental wellbeing, enjoyment and personal growth. People that stays inactive are more likely to say their motivation was meeting others expectations like a recommendation from a doctor or a partner.
(Source: Aaltonen et al., 2015)
We normally assume that physical activity naturally declines as we get older, but one U.S study found that at the age of 20, physical activity starts increasing and continues gradually through the 30s before tapering off in later adult life. Shockingly, teens at age 19 had physical levels similar to people in their 60s.
(Source: Varma et al., 2018)
One thing I definitely didn’t do in my 20s? Stretch.
Here’s my quick 5-minute routine I’ve been using during my 10K training.
So no, your 30s are not a time of decline.
They are actually a sweet sport to move more with purpose, might not be more about training harder but smarter.
✍️ How has your relationship with running or exercise changed with age? What motivates you Running?
