At 80, Natalie Grabow from the United States has redefined what it means to age actively, becoming the oldest woman to complete the Kona Ironman World Championship in Hawaii on October 11, 2025. Finishing the grueling 140.6-mile triathlon—consisting of a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run—in 16 hours, 45 minutes, and 26 seconds, Grabow set a historic record, inspiring millions to embrace fitness at any age.

Grabow’s journey to this milestone was built over decades of dedication. In an October 15, 2025, interview with Business Insider, she shared that her active lifestyle began in childhood with sports like cheerleading, basketball, football, skiing, and running, followed by 5K and 10K races after retirement. Unable to swim until age 59, she taught herself through books, videos, and classes, eventually progressing from sprint triathlons to the Ironman 70.3 half-distance race. Qualifying for Kona at 61, she returned at 80, showcasing remarkable resilience.

Her training regimen is both disciplined and sustainable. “I prepare for months before the race, working out at the gym for around two hours every day,” Grabow revealed. Remarkably, she relies solely on standard multivitamins, having avoided serious injuries or prescription medications. She credits triathlons for mental and physical benefits, stating, “I am very focused during a race and feel a huge sense of satisfaction when I cross the finish line. Movement is an essential part of life if you want to avoid health problems as you age.”

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Grabow’s diet complements her athletic lifestyle with a practical approach. “I eat a variety of vegetables, meat, and dairy products. I don’t restrict it in any way,” she said, adding, “People are surprised when I tell them that sweets are my favorite. I love dark chocolate especially.” Her balanced, non-restrictive diet fuels her demanding training while allowing indulgences, proving that moderation is key. Note: This article is for informational purposes only and not a substitute for professional medical advice. Consult your doctor before starting any new fitness regimen.

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