Broadcaster, The RunPod Run Club podcast host and new Runner’s World UK cover star Jenni Falconer has learnt a lot about what does – and doesn’t – work when it comes to training for the long run.
She already has plenty of races under her belt – including an impressive 3:31 marathon – and, at 50, Jenni has no plans to slow down any time soon.
That’s where strength training comes in.
‘Strength training makes a huge difference, without a doubt. My injuries are all kind of glute-related, so that’s the part I need to work on. I hate training my legs, so that needs a bit of discipline,’ Jenni revealed in her Runner’s World UK cover interview.
But running isn’t the only reason Jenni is prioritising strength.
‘The strength work is partly to aid my running and my recovery, but also partly because I’m 50 now, and if I don’t keep up the strength work, when I’m 80 I’m 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’s just so important,’ she told RW.
There are good reasons to prioritise strength during midlife. ‘Around the menopause, 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,’ consultant orthopaedic surgeon George Tselentakis recently told Women’s Health.
‘This is why the 40s and 50s are an extremely important time to become more – not less – focused on exercise.’
Indeed, a recent study of more than 5,000 women aged 63–99 linked greater muscular strength with a significantly lower risk of death. In light of these findings – and the wider evidence supporting regular strength training for women – the researchers concluded that ‘strength and promoting its maintenance are instrumental for optimal ageing’.
How Jenni Falconer trains at 50
‘Because I’m not currently following a programme, I’ll run my commute, which is eight miles, maybe three times a week. If I can, on one of those days I’ll turn it into more of an interval session. 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,’ Jenni told RW of her current running schedule.
Earlier this year, Jenni also gave WH an insight into how she fits strength training into her week, often increasing her gym sessions – which are typically under 60 minutes – when she isn’t training for a big race.
‘I work out with a fab trainer called Izzy [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’m in there,’ Jenni told WH, before sharing her exact upper-body workout with us.
We also know Jenni is a fan of former WH cover star Caroline Idiens and her virtual fitness platform, Caroline’s Circuits, incorporating her full-body workouts into her training.
Jenni Falconer’s 5 strength exercises for runners
As for how she builds lower-body and core strength specifically – both of which can support running and overall longevity – Jenni recently shared five of the exercises she performs in the gym.
‘After my knee injury this year, building leg strength has become non-negotiable for me. My weakness? Glutes,’ she wrote on Instagram. ‘Weak glutes = injury waiting to happen – something I sadly learned the hard way.’
‘These moves are particularly brilliant for runners – but honestly great for anyone wanting stronger legs and a more resilient body.’
The format is straightforward: ‘10 reps, 60-90 secs rest, repeat for 3 sets,’ says Jenni.
1. Lunge with plyometric hop
Instagram / @jennifalconer
2. Single-leg bench squat
Instagram / @jennifalconer
3. Goblet bench squat
Instagram / @jennifalconer
Instagram / @jennifalconer
Instagram / @jennifalconer
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.
Sane Seven / Runner’s World UK
Jenni Falconer
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s 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. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s 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. A 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’s always looking for fun new runs and races to do and brunch spots to try.