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Small Group Functional Fitness Sessions, or 1:1 Personal Training in Kloof. Come for a free trial session. Every session is different, and varied.
As we age, we naturally lose muscle mass and core strength and for runners over 50, that is a problem.
Reduced stability, slower times, more injuries, and a longer recovery after every run.
But you can slow down this process. A consistent core routine rebuilds the deep stabilisers, obliques and hip flexors that keep your running form strong and your body resilient.
These 6 exercises take around 20 minutes, need no equipment, and can be done anywhere. Do them consistently and you’ll feel the difference.
Swipe through for the full workout ➡️
Save this post so you have it ready for your next session.
🏃 V Kicks
🏃 Leg Lowers
🏃 Gravediggers
🏃 Plank Rocks
🏃 ½ Sit Ups
🏃 Crunches
Try this workout this week and and let me know how it went. I’d love to hear from you 👇
17/05/2026
A 5 km trail run/walk to raise funds for SANparks Honorary Rangers. I’d love it if you could join us.
Something most runners don’t think about until it becomes a problem is bone density.
From around 40, women start losing bone mass. That process speeds up around menopause. And while running helps, it isn’t enough on its own and in fact for lighter female runners, the evidence suggests running has less impact on bone density than most of us assume.
Two things that do work are Jumping and Strength Training. And the jumping might surprise you, you don’t need to jump high, you need to jump in multiple directions. Watch the video for the full explanation.
Strength training works in two ways, the load creates compressive force through the bone, and muscles pulling on bone under load stimulates new bone tissue to form. It works from the inside out.
Just two sessions a week, consistent, progressive strength work. It isn’t complicated or hugely time consuming.
So it isn’t only about your muscles or your next race. It’s about staying strong and resilient for the long haul. It’s about keeping that Old Lady out.
If you’re a runner over 50 and strength training isn’t part of your week yet, this is a very important reason to start.
Link in bio if you want to know more.
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Kloof
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