{"id":612544,"date":"2026-09-02T19:18:32","date_gmt":"2026-09-02T19:18:32","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/612544\/"},"modified":"2026-09-02T19:18:32","modified_gmt":"2026-09-02T19:18:32","slug":"jenni-falconer-50-is-training-now-to-stay-strong-at-80-these-are-her-5-go-to-strength-exercises","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/612544\/","title":{"rendered":"Jenni Falconer, 50, is training now to stay strong at 80 \u2013 these are her 5 go-to strength exercises"},"content":{"rendered":"

Broadcaster, The RunPod Run Club<\/a> podcast host and new Runner\u2019s World UK cover star Jenni Falconer<\/a> has learnt a lot about what does \u2013 and doesn\u2019t \u2013 work when it comes to training for the long run.<\/p>\n

She already has plenty of races under her belt \u2013 including an impressive 3:31 marathon \u2013 and, at 50, Jenni has no plans to slow down any time soon.<\/p>\n

That\u2019s where strength training<\/a> comes in.<\/p>\n

\u2018Strength training makes a huge difference, without a doubt. My injuries are all kind of glute-related, so that\u2019s the part I need to work on. I hate training my legs, so that needs a bit of discipline,\u2019 Jenni revealed in her Runner\u2019s World UK<\/a> cover interview.<\/p>\n

But running<\/a> isn\u2019t the only reason Jenni is prioritising strength.<\/p>\n

\u2018The strength work is partly to aid my running and my recovery, but also partly because I\u2019m 50 now, and if I don\u2019t keep up the strength work, when I\u2019m 80 I\u2019m not even going to be able to lower myself on to the loo! Because of being a woman and having that whole hormone change at this age, it\u2019s just so important,\u2019 she told RW.<\/p>\n

There are good reasons to prioritise strength during midlife. \u2018Around the menopause<\/a>, falling oestrogen levels are associated with an acceleration in bone loss. At approximately the same time, we also start to lose muscle mass and strength unless we actively do something to preserve them,\u2019 consultant orthopaedic surgeon George Tselentakis recently told Women\u2019s Health<\/a>.<\/p>\n

\u2018This is why the 40s and 50s are an extremely important time to become more \u2013 not less \u2013 focused on exercise.\u2019<\/p>\n

Indeed, a recent study<\/a> of more than 5,000 women aged 63\u201399 linked greater muscular strength with a significantly lower risk of death. In light of these findings \u2013 and the wider evidence supporting regular strength training for women \u2013 the researchers concluded that \u2018strength and promoting its maintenance are instrumental for optimal ageing\u2019.<\/p>\n

How Jenni Falconer trains at 50<\/p>\n

\u2018Because I\u2019m not currently following a programme, I\u2019ll run my commute, which is eight miles, maybe three times a week. If I can, on one of those days I\u2019ll turn it into more of an interval session<\/a>. I do mix it up. Some days I go on different routes, maybe make it a bit longer, maybe make it a tiny bit shorter,\u2019 Jenni told RW of her current running schedule.<\/p>\n

Earlier this year, Jenni also gave WH an insight into how she fits strength training into her week, often increasing her gym sessions \u2013 which are typically under 60 minutes \u2013 when she isn’t training for a big race.<\/p>\n

\u2018I work out with a fab trainer called Izzy<\/a> [Lukec] who keeps me on track with workouts three times a week. I love going to the gym and having a plan as it gives me more focus when I\u2019m in there,\u2019 Jenni told WH, before sharing her exact upper-body workout<\/a> with us.<\/p>\n

We also know Jenni is a fan of former WH cover star Caroline Idiens and her virtual fitness platform, Caroline\u2019s Circuits<\/a>, incorporating her full-body workouts into her training.<\/p>\n

Jenni Falconer’s 5 strength exercises for runners<\/p>\n

As for how she builds lower-body and core strength specifically \u2013 both of which can support running and overall longevity<\/a> \u2013 Jenni recently shared<\/a> five of the exercises she performs in the gym.<\/p>\n

\u2018After my knee injury this year, building leg strength has become non-negotiable for me. My weakness? Glutes,\u2019 she wrote on Instagram. \u2018Weak glutes = injury waiting to happen \u2013 something I sadly learned the hard way.\u2019<\/p>\n

\u2018These moves are particularly brilliant for runners \u2013 but honestly great for anyone wanting stronger legs and a more resilient body.\u2019<\/p>\n

The format is straightforward: \u201810 reps, 60-90 secs rest, repeat for 3 sets,\u2019 says Jenni.<\/p>\n

1. Lunge with plyometric hop\"Image<\/p>\n

Instagram \/ @jennifalconer<\/p>\n

2. Single-leg bench squat\"Image<\/p>\n

Instagram \/ @jennifalconer<\/p>\n

3. Goblet bench squat\"Image<\/p>\n

Instagram \/ @jennifalconer<\/p>\n

\"Image<\/p>\n

Instagram \/ @jennifalconer<\/p>\n

\"Image<\/p>\n

Instagram \/ @jennifalconer<\/p>\n

For Jenni, then, strength training isn’t simply about becoming a better runner now. It’s part of a longer-term investment in remaining strong, capable and active for decades to come.<\/p>\n

\"jenniSane Seven \/ Runner\u2019s World UK<\/p>\n

Jenni Falconer<\/p>\n

\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n