80-year-old Natalie Grabow becomes oldest woman to finish Ironman World Championship: Started triathlons only in her 60s

Natalie Grabow from New Jersey won the Ironman World Championship in Kona, becoming the oldest woman to ever do it, proving that age is truly just a number!

Natalie Grabow has redefined what it means to age gracefully. At 80, she has become the oldest woman ever to finish the grueling Ironman World Championship in Kona, Hawaii. This is a feat that prove strength and determination have no age limit. The American athlete completed the 3.8 km swim, 180 km bike ride, and 42 km run in 16 hours, 45 minutes, and 26 seconds, securing her victory in the F80–84 division. What makes it even more inspiring? Grabow only discovered triathlon in her 60s, after a lifetime of running. “All of us in sport are competitive and want to do well, but it's the journey that matters,” she said, according to Reuters.

Natalie Grabow, an 80-year-old woman, became the oldest woman to finish the Ironman World Championship. (Ironman)

Natalie Grabow’s journey: From runner to Ironman champion

Grabow's journey to Kona was not an overnight success. A lifelong runner, she turned to triathlon in her early 60s after injuries forced her to change direction. Determined to stay active, she learned to swim, took on her first Ironman, and even finished third in her age group at the 2006 Ironman World Championship. Since then, she has been unstoppable, with only the pandemic briefly halting her streak.

Her consistent dedication paid off. She has won every race she has entered since 2022. Even after finishing second in Kona that year - a result that almost made her quit - she came back stronger, claiming her world title this year. Grabow surpassed the record of Ironman Hall of Famer Cherie Gruenfeld, who completed Kona at age 78.

Resilience, discipline, and pure passion

Her coach, Michelle Lake, describes her as "resilient" and "disciplined," two qualities that define her success. "She's competitive. She doesn’t just race against her peers – she studies the men in her age group and finds ways to beat them," Lake said. Despite searing Hawaiian heat and intense humidity that challenged even elite athletes, Grabow stayed focused and finished smiling, proving that passion can conquer pain.

Kona 2025 crowned 13 age-group female champions that day, but Grabow's triumph stood apart. Her unwavering dedication, steady routine, and infectious positivity captured hearts across the globe.

Natalie Grabow’s routine

For Grabow, training is not a burden, it is a way of life. "She doesn’t miss workouts," her coach has been quoted as saying. "Her training volume is high for her age. She loves long bike rides, mobility routines, and even when I suggest rest, she keeps moving."

This year, she added one-on-one strength sessions and introduced mobility exercises to enhance her flexibility. She even invested in a pair of "fast shoes", her playful nickname for super shoes designed to improve running efficiency. Her balance of discipline and enthusiasm keeps her feeling youthful and motivated. "Watching her passion and dedication is inspiring," Lake added.

How to stay fit and healthy in your 70s and beyond?

"Age is just a number and the new 70s are looking fitter, stronger, and sharper than ever, participating in fitness events such as Hyrox and Ironman," Celebrity fitness trainer Bhavna Harchandrai tells Health Shots. Follow these daily habits to stay fit:

• Be active: Walk, stretch, or dance, but just do not stay still. Even a 20-minute stroll after meals boosts circulation and lifts mood.
• Add some muscle: Strength training twice a week helps maintain bone strength and balance. Chair squats, dumbbells, or resistance bands are great options.
• Eat for energy: Load up on colourful fruits, veggies, lentils, eggs, and fish. Older adults often miss thirst cues, so sip water regularly. Include supplements, which boost energy and longevity after consulting your doctor.
• Keep your mind in motion: Read, solve puzzles, or play games. Mahjong or cards with friends can sharpen focus and brighten your mood.
• Nature therapy: A little sunlight each morning can do wonders for your bones and mind.
• Sleep and smile: Aim for 7–8 hours of sleep and laughter every day, and try to sleep by 10:30 pm and start your day early.
• Stay on top of your health: Regular check-ups for heart, sugar, bones, and blood pressure are vital. Keep a home ECG or BP monitor for easy tracking.

Nutrition tips for healthy ageing

According to culinary nutritionist and wellness coach Eshanka Wahi, "As you age, your metabolism slows, and your nutritional needs change; therefore, diet becomes the foundation of healthy ageing." Follow these tips:

• Include whole grains like brown rice, quinoa, and oats for energy.
• Add lean proteins like eggs, fish, lentils, and tofu to maintain muscle.
• Incorporate healthy fats from nuts, avocados, and olive oil for heart and brain health.
• Eat antioxidant-rich foods such as berries, carrots, spinach, and tomatoes to combat inflammation.
• Support bone health with leafy greens, dairy, and sunlight.
• Stay hydrated with 6–8 glasses of water, herbal teas, and soups.
• Limit sugar and processed foods, which raise the risk of diabetes and heart disease.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor for any questions about a medical condition.)