Hey Ageless Runners! Great work hitting the challenging 50-second milestone yesterday on Day 15! Today, we are doing something critical for running resilience: locking in that 50-second baseline. Consistency at this duration means your core stabilization is becoming a reliable, unconscious habit—which is exactly what we need when fatigue sets in during a long run. ✅ TODAY'S MISSION: Day 16 - Hold Time: 50 seconds (Repeat from yesterday) - Sets: 3 sets - Rest: Rest for 60 seconds between each set. - Focus for Today: Resisting the Hip Drop At this longer duration, many runners start to experience the "Trendelenburg Plank" (where one hip drops or tilts excessively) as the oblique and glute medius fatigue. This mirrors what causes knee and hip pain during running! Mental Cue: Focus 100% on keeping your hips perfectly level. Engage your gluteus medius by trying to pull your ankles toward your elbows (even though your feet don't move). This creates full-body tension. Drop a "DONE" when you've finished, and let us know if you felt stronger today than you did yesterday! 👇

Hey Ageless Runners! We are halfway through the week, and today we continue our streak of 50-second holds. Yesterday we focused on the hips; today, we focus on The Core-Glute Bridge. When you hold a plank for nearly a minute, your body tries to find "shortcuts" to save energy. Usually, that means your core shuts off and your hip flexors take over. We need to stop that to protect your lower back! ✅ TODAY'S MISSION: Day 17 • Hold Time: 50 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Posterior Pelvic Tilt To ensure your abs are doing the work (and not your spine), you need a slight "tuck" of your pelvis. Mental Cue: Imagine you have a tail and you are trying to tuck your tail between your legs. This movement automatically flattens your lower back and forces your deep core and glutes to fire together. If you feel a "burn" in your abs rather than a "pinch" in your back, you’re doing it perfectly! Drop a "DONE" when you’ve finished your 3 sets. Question: On a scale of 1-10, how much harder does the plank feel when you focus on that "tail tuck"? 👇

Good Monday Ageless Runners! Welcome to Week 3! You finished Week 2 strong yesterday by successfully locking in the 45-second hold. We still have new people joining is so that is great to see. The hard work pays off today as we push our core endurance to a new milestone: we break the 50-second barrier! This duration is where your long-run stability is truly forged, preventing that critical late-run form breakdown. ✅ TODAY'S MISSION: Day 15 • Hold Time: 50 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Shoulder Stabilization As the hold gets longer, avoid sinking into your shoulders. This is inefficient and reduces core tension. Mental Cue: Actively push the floor away with your forearms and elbows. Engage your chest muscles as if you are pushing a ball away. This creates a steel bridge from your shoulders to your toes! Drop a "DONE" when you have reached 50 seconds! How does hitting this Week 3 milestone feel? 👇

Hey Ageless Runners! Well done! You've closed out the week with two strong days at 45 seconds. Today is Day 14, the final day of Week 2, and we are cementing the 45-second hold as our new baseline. Next week, we are going to break the 50-second barrier! Make sure you finish today with perfect form. ✅ TODAY'S MISSION: Day 14 • Hold Time: 45 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Breathing When you hit the 30-second mark, you often subconsciously hold your breath. This makes the exercise harder. Mental Cue: Keep breathing calmly and deeply through your nose. A calm breath soothes your nervous system and tells your body the position is manageable, helping you power through those final 15 seconds. Drop a "DONE" when you have completed your three sets! Let us know how your breathing felt today! 👇

Hey Ageless Runners! Happy Saturday! You crushed your rest day yesterday (Day 12), and now it's time for the weekend test—we are making a 5-second jump to challenge your core endurance and stabilize your long run form! ✅ TODAY'S MISSION: Day 13 • Hold Time: 45 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Glute-Core Connection As the time extends, your glutes must work with your core to prevent your lower back from taking over. This relationship is critical for running. Mental Cue: At 30 seconds, imagine you have a ten-euro bill pinched between your butt cheeks, squeeze your glutes so nobody can steal it! This instant tension engages the power muscles that protect your low back. Drop a "DONE" and let us know if you felt that powerful glute-core connection today! 👇