We catch up with Jenni Falconer – runner, broadcaster and founder of Kollo Health – to talk strength training, recovery, and the routine she swears by to support her running

For a long time, running was the only ‘workout’ I did. Like a lot of runners, I figured the miles were enough. If I was training consistently and getting the runs in, that ticked the box.

But over nearly 30 years of running – and especially now, at 50 – I’ve learned that mileage alone isn’t enough. Niggles hang around longer, recovery takes more work, and I’ve felt moments in races where I wasn’t as strong as I wanted to be. That’s when it clicked. Strength training isn’t optional if I want to keep running the way I love, for as long as I want to.

Jenni Falconer’s go-to gym routine

Strength training has become a big priority for me. This isn’t a quick bodyweight circuit I fit in at home (which does of course have its time and place!). I follow a proper structured gym programme, put together by my PT Izzy. I train up to three times a week alongside my three runs, with sessions split across upper body push/pull, legs and abs, and arms and abs. Each session is 30-60 minutes.

I log every session, track the weights, and now aim and push for progression each time, the same way I’d approach a training block for a race. At the moment, I’m working with weights and progressive overload – building on the numbers each session to session, not just going through the motions. Right now that means things like leg press, building up through a working set, banded glute bridges, chest press, pull downs, and rows, plus dumbbell work for arms.

Why strength training works for Jenni

The goal for me is toning and strength, not bulk. I want visible definition through my arms, back, core and legs. I’m not shy about admitting I’d love to finally be rid of ‘bingo wings’, as well as to feel confident and strong.

But just as important is what it does for my running. Stronger glutes and legs mean more stability on hills and through longer distances, and knee and ankle strength I can rely on mile after mile. Trust me when I say I’ve had enough injuries to know this is now key.

Jenni’s strength training advice

If you don’t do a lot of strength training yet as a runner, I get it.  Juggling work, family and running already feels like enough. But doing strength work doesn’t need to mean hours in a gym. Even a couple of proper sessions a week, done consistently and with intent, make a real difference.

For me, strength training has become as non-negotiable as the runs themselves. It’s part of how I’m training toward the Royal Parks Half this October, and part of how I plan to keep running strong for years to come.