Runstrong

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, 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 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. 👇

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.

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 👇

As we age, there’s a simple rule: Use it or Lose it!

If we want to keep running well we need to maintain our muscle mass to support us. Strength Training does this, and helps protect our joints, and helps with our bone density.
It helps to reduce injuries, and maintains stability.

Just two to three effective strength sessions a week will make a huge difference.

Getting stronger is the best thing you can do to keep enjoying your running.

Do you include Strength Training in your weekly routine?

Saturday’s marathon really tested me.

It wasn’t the result I was hoping for, but I’m grateful that I got to run a race I’ve wanted to do for years. And finish it.

I’m happy to have qualified for Two Oceans and Comrades.

Now it’s time to recover and get ready for the next goal💪

🍑GLUTE WORKOUT 🍑

Strengthening your glutes can only improve your running performance.

Also weak glutes can cause compensations and mis alignments of your hips, knees, ankles and feet while running. So don’t take a chance, here’s a good little workout to do. Or add to your current strength training regime.

50 seconds of work, 10 seconds rest.
Repeat 3 or 4 times

▪ Bent Knee Glute Bridges
▪ Straight Knee Glute Bridges
▪ Sumo Squats
▪ Hip Thrusts
▪ Plank + leg lifts
▪ Donkey Raises - L
▪ Donkey Raises - R

runnersover

STRONGER FOR OCEANS STARTS TOMORROW

If you’re running Two Oceans and you know you need Strength Training in your preparation. Here it is.

This is a 6 week strength program designed for runners over 50.

Two focused strength sessions a week.
Progression through the 6 weeks.
Supports your running training, prepares you for the up and down hills.
Can be done at home or gym.
Flexibility with days to do the sessions.

If you’d like to join the program, DM me ‘Oceans ‘ and I’ll send you the details.