Forget the rocking chair, cane, and slow shuffle. Today’s grandmas and grandpas are lacing up sneakers and chasing finish lines.
Ecris Williams, 86, has been running competitively for more than 65 years—and she’s not slowing down anytime soon. This remarkable Reston resident racks up about 40 5K races a year.
I’m always the oldest runner,” she says. “When you reach my age, you do it day by day.”
Williams, born and raised in Berlin, Germany, has struggled over the decades with health challenges including a congenital heart defect, lupus, Hashimoto’s disease, and a pinched nerve, but maintains a “never quit” mentality.
“My mantra is mind over matter,” she says. “If I ever wake up without pain, I know I’m dead.”
Married with two daughters, the great-grandmother, who’s dubbed herself “the mean old German Lady,” follows a strict regimen six days a week, alternating between deep-water running in a pool, weightlifting, and road running. She also instructs aqua fitness classes at Worldgate Athletic Club in Herndon. When it comes to exercise, she cuts to the chase.
“You’ve got to start before retirement,” Williams says. “Take every day as a gift.” She encourages people to be mindful about their overall lifestyle choices, noting that what you invest in your health and wellbeing—whether physical, mental, or emotional—directly affects your quality of life.
Williams may be on the extreme end of senior fitness, but others her age are also accepting the challenge. Sophie DeHenzel works primarily with older clients as an in-home personal trainer with DeHenzel Training Systems in Loudoun County.
“There has been a huge swing in seniors training,” DeHenzel says, noting her business addresses specifics that older clients encounter. “As we age, we lose bone density; the stronger your bones are, the less likely you are to break something. A broken bone as we get older can really be debilitating.”
Cardio output is another key factor in maintaining mobility. DeHenzel’s services are enlisted when seniors set goals, like walking a mile, planning an international trip, or even playing with grandkids.
“If we have somebody committed and consistent, which is the key, we see progress,” she says. “Seniors are the most rewarding group of people to work with because we get the chance to improve their quality of life.”
Rod Hupp, 72, is no stranger to fitness—the retired IT project manager has been athletically active his entire life. He has competed in the Northern Virginia Senior Olympics (NVSO) for the past three years, collectively racking up 41 medals.
“That’s just the kind of competitor I am—I definitely am a very multi-talented athlete from way back,” says the Falls Church resident, calling himself a “Jack of all athletic trades.”
The former George Mason University college wrestler heard about NVSO a few years back and took the plunge, competing in a myriad of competitions, from diving to long jump, discus to basketball free throws. Hupp is one of more than 1,000 senior adults over 50 who participated in the annual event, with 76 events over 16 days at 27 locations across Northern Virginia. He notes that the eldest NVSO competitor clocked in at 101 years young.
“There’s a big section of competitions if you’re a swimmer, and there’s track and field—all these other sports—biking and running,” Hupp notes. “There should be something that everybody can enjoy doing, compete in, and get a medal.”
A competitor at heart, Hupp held his own eight-sport “Geezer Olympics” in his backyard with his peers a few years back. He continues to stay fit by hiking, taking water Zumba classes, playing pickleball and disc golf, and doing regular gym workouts.
“I think that’s one of my keys to success—I keep moving, trying different fun things,” Hupp says. “I realized that if you stay fit, then you can do anything you want to do.”
Join the Club!
Many of Virginia’s running clubs emphasize community over competition, offering varied paces and supportive environments for all ages, where everyone—from beginners to masters level—can find their stride.
Northern Virginia
D.C. Road Runners Club (DCRRC) Arlington/Washington, D.C., suburbs
Fairfax Area Runners (FAR) Fairfax
Northern Virginia Running Club Arlington
Reston Runners Reston
Virginia Happy Trails Running Club (VHTRC) Great Falls, trail locations statewide
Central Virginia
Charlottesville Area Trail Runners (CAT) Charlottesville
Charlottesville Track Club Charlottesville
Lynchburg Road Runners Club Lynchburg
Richmond Road Runners Club + sub-groups Richmond
Sports Backers Marathon Training Teams Richmond
Tri‑Cities Road Runners Hopewell/Petersburg area
Eastern Virginia
North End Run Club (NERC) Virginia Beach
Ocean View Run Club Norfolk
Run 757 Norfolk
Snail’s Pace Run Club Norfolk
Tidewater Striders Virginia Beach and Hampton Roads
Southwest Virginia
Blacksburg Striders Blacksburg
C&C Runners Roanoke Valley
Christiansburg Run Club Christiansburg
New River Valley Trail Runners Giles County area
Star City Striders Roanoke
Shenandoah Valley
Shenandoah Valley Runners (SVR) Winchester/Valley region
Shenandoah Valley Track Club (SVTC) Harrisonburg area
This article originally appeared in the December 2025 issue.
