Most runners dream of running a marathon in their lifetime.
Jeannie Rice has not only done that—she’s shattered records while doing it, well into her 70s. At 76 years old, she holds multiple world records from the 1,500m to the marathon, proving that age is no excuse for slowing down.
Rice’s achievements aren’t just about natural talent. A recent scientific study examined her physiology, training, and biomechanics to understand what makes her so exceptional. The findings? She doesn’t just defy expectations—she rewrites them.
Originally from Korea, Rice moved to the U.S. as a young adult and only started running seriously in her mid-30s. What began as a hobby quickly turned into a lifelong passion. Decades later, she’s dominating the masters circuit, consistently setting records and inspiring runners of all ages to keep pushing their limits.
So, what’s the secret behind her success? More importantly, what can the rest of us learn from her training and approach to running? Let’s dive in.
An Unbelievable VO2 Max for Her Age
One of the most eye-popping stats from the study was her VO2 max—47.9 mL/kg/min.
For reference, that’s about what you’d expect in well-trained runners in their 20s and 30s. For most women in their 70s, VO2 max is closer to 20 mL/kg/min, meaning she’s working with nearly double the aerobic power of her peers.
To put it into perspective, her maximum heart rate was measured at 180 beats per minute. For her age, standard formulas would predict a max of around 150 bpm, making her heart rate response more like that of someone in their 30s rather than their 70s. Clearly, she’s defying the usual expectations of aging.
Read More: What Is VO2 Max? The Ultimate Guide to Measuring & Boosting Your Aerobic Power
How Does VO2 Max Affect You?
VO2 max is essentially your engine size—it dictates how much oxygen your body can use during exercise. While it naturally declines with age, this study suggests that the right training can slow down that decline significantly.
All’s this to say: keep working on your aerobic capacity through consistent training, and your endurance potential can stay high, even as you get older.
She Trains Like a High-Volume Marathoner
Think elite runners are the only ones logging serious miles? Think again.
In the six weeks leading up to her world record marathon, she was running an average of 115 km per week (71 miles) and slightly less before the Masters World Championships (84 km per week).
Most of her training—about 90%—was in the moderate intensity zone, with only about 9% in higher-intensity zones and just 1% in all-out efforts.
What We Can Learn:
- Consistency is key. She’s been running for decades, and that long-term commitment to training likely played a major role in her fitness.
- Easy running makes up the bulk of her training. Despite her elite performances, she isn’t hammering every session. Most of her training is in the moderate zone, reinforcing the importance of easy miles.
- High mileage is possible, even as you age. Of course, this isn’t for everyone, but her ability to sustain such a high volume shows that aging runners can still handle serious training loads with the right approach.
Her Running Economy Was… Surprisingly Average
Here’s where things get interesting: despite her incredible VO2 max, her running economy (how efficiently she uses oxygen to maintain a given pace) wasn’t as remarkable. In fact, her efficiency was similar to that of recreational runners rather than world-class marathoners.
Why Might This Be?
- Her short stride length and high step rate. At 1.54 meters tall (5’1”), she takes more steps per minute, which slightly increases the energy cost of running.
- Age-related changes in tendons and muscles. Research suggests that as we age, our tendons become less stiff, leading to less energy return with each stride.
- Training volume vs. biomechanics. While her training gave her a massive aerobic engine, her running mechanics might not be as optimized for efficiency as some younger elites.
So, even if your running economy isn’t perfect, you can still perform at a high level by maximizing other areas like aerobic capacity and pacing strategy.
She’s Rarely Injured—Here’s Why
Incredibly, she’s only had one major running-related injury in her entire career: a metatarsal fracture caused by stepping on a rock. That’s it. Given that injuries tend to increase with age, this is another anomaly.
Her secret? She credits low life stress, a focus on easy running, and avoiding pushing herself to the max in workouts.
What Runners Can Learn:
- 80/20 training works. A large majority of her training is low-intensity, keeping her body in a sustainable training rhythm.
- Recovery matters. She’s likely getting enough sleep, eating well, and keeping stress low—all crucial for staying injury-free.
- Longevity beats intensity. Decades of consistent running, rather than extreme high-intensity training, is what has kept her performing at such a high level.
Could You Replicate Her Success?
Okay, so not everyone is going to break world records at 76. But her training approach offers plenty of lessons:
- Prioritize consistency over time. A long-term approach to training pays off. You don’t need to run 70+ miles per week, but staying active and maintaining aerobic fitness for decades is key.
- Make easy running your foundation. The 80/20 rule (80% easy, 20% hard) is the gold standard for a reason. Don’t feel pressured to run every session hard.
- Work on aerobic endurance. Even if you’re not hitting world-class VO2 max numbers, endurance training can significantly slow the natural decline in aerobic capacity with age.
- Take care of your body. Prioritize recovery, avoid excessive stress, and focus on sustainable training rather than grinding every session.
Jeannie Rice’s achievements aren’t just inspiring—they’re proof that age doesn’t have to be a barrier to high performance. With the right training approach, smart recovery, and a long-term mindset, everyday runners can continue improving well into their later years.
So, if you needed an excuse to keep running for the next few decades, consider this your sign to lace up and hit the road—your best running days might still be ahead of you.
