Runstrong

Runstrong Small Group Functional Fitness Sessions, or 1:1 Personal Training in Kloof. Come for a free trial session. Every session is different, and varied.

Mostly we use a circuit type format – the idea is that everyone can work within their own fitness level. We focus on strength training. The classes are small for personal attention. The sessions are at the Kloof Country Club Cricket Field.
8 am & 5:15 pm (Mon & Wed)
5 am & 8 am on Fridays.

02/06/2026

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 👇

19/05/2026

🔸LOWER BODY WORKOUT 🔸

Strengthening the Glutes, Quads, and Hamstrings in this workout.

You’ll need a mat, and some suitable weight dumbbells, and some yoga blocks or small step. Aim for 12 reps of each exercise. Repeat the circuit for 3 rounds.

⚙️ Reverse Lunge - R
⚙️ Reverse Lunge - L
⚙️ Heel elevated Squat
⚙️ Staggered Squat - R
⚙️ Staggered Squat - L
⚙️ Lateral Lunge - R
⚙️ Lateral Lunge - L
⚙️ Single Leg Glute Bridge - R
⚙️ Single Leg Glute Bridge - L
⚙️ Hamstring Bridges

This is what you need to do consistently week in and week out to maintain your muscle mass over the age of 50 and to keep running strong💪
If you’re looking for a well planned progressive program, have a look at
https://runstrongover50.co.za/

A 5 km trail run/walk to raise funds for SANparks Honorary Rangers. I’d love it if you could join us.
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.

Eight weeks to Comrades and I am running to raise funds for the SANParks Honorary Rangers.These are the people who volun...
21/04/2026

Eight weeks to Comrades and I am running to raise funds for the SANParks Honorary Rangers.

These are the people who voluntarily help protect and sustain our South African National Parks. They contribute to conservation work that needs to be done in our parks in so many different ways, including anti poaching and rebuilding flood damaged reserves. They need all the support they can get for what they do.

If you are as passionate about our National Parks as I am, here is a chance to contribute. Every donation will go directly to conservation efforts.
If you’d like to support my you can donate here:

https://charity.comrades.com/donations/new?athlete_charity_event_slug=comrades-marathon-2026-lauren-calenborne-south-african-parks-honorary-rangers

The link is also in my bio. Every little bit is so appreciated.

Thank you

I soo enjoyed the Two Oceans Ultra last weekend for so many reasons. The route is so beautiful, the weather was perfect,...
20/04/2026

I soo enjoyed the Two Oceans Ultra last weekend for so many reasons.

The route is so beautiful, the weather was perfect, I felt comfortable and strong the whole way round, I saw my son and his girlfriend twice on the route, I ran briefly with other running friends, the race was so well organised.

I was reminded why I love being a part of these events.

The last few races I’ve done have been so hard and not much fun. So this was a huge relief. It was my slowest Two Oceans so far but definitely one of the better ones.

Now the focus turns to Comrades which is in 8 weeks time. And when I run that I will be raising funds for SANParks Honorary Rangers. If you’d like to donate, here is the link https://charity.comrades.com/donations/new?athlete_charity_event_slug=comrades-marathon-2026-lauren-calenborne-south-african-parks-honorary-rangers

Three sleeps until Two Oceans 56 km! This will be my fifth time on this route. My first was in 1994 as a 20 year old stu...
08/04/2026

Three sleeps until Two Oceans 56 km!

This will be my fifth time on this route. My first was in 1994 as a 20 year old student, we piled into a university bus from Pietermaritzburg and headed to Cape Town. I had absolutely no idea what I was getting myself into. It was my first ultra.

My last one was 2008. And now, after a 17 year gap, I’m coming back.

This time I’m not racing it. Comrades is ten weeks away and that’s the one I’m building towards and the one I’m running for SANParks Honorary Rangers. So Two Oceans will be a very long, very beautiful training run.

I also had flu last week, which made the decision to just enjoy it slightly easier.
Seventeen years older, a bit wiser, and really excited.

Have you ever gone back to a race after a long gap? I’d love to hear about it. 👇

07/04/2026

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.

If you’ve been running consistently, but still it doesn’t feel right and there are always aches and pains involved, it m...
31/03/2026

If you’ve been running consistently, but still it doesn’t feel right and there are always aches and pains involved, it might just be time to look at how you’re training.
The first quarter is done so it’s a good time to reassess.
Two strength sessions a week and a running plan that fits your life. I’d love to help you.
There’s a link in my bio if you want to take a look, or send me a message.

17/03/2026

If you’re a runner over 50 and you’re only running you’re leaving some of your performance behind.

Here are 6 exercises I use with every runner I work with. They target the muscles that matter most for running and they can be done at home with just a set of dumbbells.

1️⃣ Renegade Rows — upper back & core
2️⃣ Single Leg Chair Stand Up — quad strength & balance
3️⃣ Curtsey Lunges — glutes & hip stability
4️⃣ Skull Crushers — triceps & arm drive
5️⃣ Hamstring Lifts — posterior chain power
6️⃣ Pivots (Side Plank Leg Lifts) — lateral core & stability

3 rounds of 12–15 reps each. That’s it.

Consistency with these exercises will make you a stronger, more resilient runner and keep you running for decades to come. 🧡

Save this post and try it this week 💾

Are you currently doing any strength work alongside your running? YES or NO 👇

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