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I Ran

Can 15 minutes twice a week really make a difference to your running after 60? In this midweek episode, I share the simple at-home strength routine I believe played a major role in helping me run a 19:19 5K parkrun personal best at age 61. No gym membership. No fancy machines. Just dumbbells, resistance bands, a Swiss ball, a step — and for the most important part, a towel and a tennis ball. We dive into why foot core strength is one of the most overlooked performance enhancers for masters runners, how stronger feet improve running economy and stability, and why this small, consistent investment of time can reduce injury risk and help you stay competitive well into your 40s, 50s, 60s and beyond. I also explain how this 15-minute routine fits alongside running-specific strength work, and why building a stronger foundation may be the key to unlocking faster times without increasing mileage. Plus, don’t miss next week’s episode where I share exactly how I improved my HRV from unbalanced and low to steady and rising — using practical, sustainable strategies. If you’re a masters runner who wants to run strong, stay injury-free, and keep improving with age, this episode is for you.    • Strength - Foot core routine