“How a Canadian Became the World’s Fastest 70-Year-Old Female Sprinter”:

How a Canadian Became the World’s Fastest 70-Year-Old Female Sprinter

At an age when most people are settling into retirement, Canadian sprinter Karla Del Grande is rewriting the record books and redefining what it means to grow older.

In her early 70s, Del Grande became the fastest woman in the world in her age category, shattering records in the 100m and 200m sprints and becoming a beacon of inspiration for athletes of all ages.

So how does a woman in her 70s become the fastest on the planet?

It turns out the answer is part science, part discipline, and a whole lot of passion.

A Lifelong Love of Running

Karla Del Grande’s journey into athletics didn’t start at 70—it’s the culmination of a life spent moving.

Born in British Columbia and raised in Ontario, she was always active as a child and participated in school track meets.

Though she pursued a career in education, becoming a teacher and school administrator, running remained an integral part of her life.

It wasn’t until her 40s, however, that she began to take competitive masters track seriously.

She entered her first World Masters Athletics competition in the early 2000s, and her times quickly began attracting attention.

Over the decades, she climbed the ranks of her age categories, breaking Canadian and world records along the way.

Training Like a Pro—At 70

To perform at a world-class level, even in the masters category, requires a professional approach to training.

Del Grande follows a rigorous routine that includes sprint drills, weight training, plyometrics, and mobility work.

Her workouts are tailored to maintain speed, strength, and injury prevention—critical factors for older athletes.

She trains under experienced coaches who understand the unique needs of aging athletes.

Recovery, for instance, plays a major role in her training.

While younger sprinters might train hard five or six days a week, Del Grande balances intensity with rest, allowing her body to repair and stay strong.

Nutrition is another pillar of her success.

She maintains a healthy, balanced diet that supports energy levels and muscle maintenance, while also managing the challenges that come with aging, like slower recovery times and increased injury risk.

Breaking Records and Stereotypes

In 2023, at the World Masters Athletics Championships in Finland, Del Grande stunned spectators by running the 100m in 14.00 seconds and the 200m in 29.54 seconds—both times smashing the previous world records in the 70–74 age group.

Those times wouldn’t be out of place for sprinters half her age, and they serve as a testament not only to her physical ability but also to her mental discipline.

Del Grande’s performances are more than just personal victories; they’re powerful statements that challenge how society views aging.

In a world where older women are often sidelined or underestimated, she stands as living proof that athletic excellence has no age limit.

Mind Over Matter

One of the most remarkable aspects of Del Grande’s journey is her mindset.

She approaches competition with the focus of an elite athlete but balances it with humility and perspective.

She understands that she’s racing against the clock and against herself more than anyone else.

In interviews, Del Grande often credits her mental resilience as a key factor in her success.

She sets goals, stays motivated, and doesn’t allow setbacks to derail her.

Injuries, self-doubt, and even the effects of aging are simply obstacles to overcome, not reasons to stop.

“I know I’m not going to run the times I did in my 50s or 60s,” she said in an interview.

“But I can still be the best I can be right now—and that’s what drives me.”

Building a Legacy

Beyond her records and medals, Karla Del Grande is influencing the next generation of athletes—both young and old.

She’s a vocal advocate for masters athletics, encouraging others to remain active and engaged in sport no matter their age.

She regularly speaks at community events and shares her journey through media appearances and social platforms.

Her story resonates especially with women, who often face societal pressure to slow down as they age.

Del Grande’s success proves that aging doesn’t mean giving up—it just means adapting and continuing to pursue excellence in new ways.

Final Thoughts

Karla Del Grande’s rise to become the world’s fastest 70-year-old female sprinter is not a fluke—it’s the result of decades of dedication, a strong work ethic, and an unwavering belief in her own potential.

Her story is not just about speed; it’s about resilience, passion, and the power of possibility.

In a world that often tells older people to take a step back, Karla is still charging forward—one sprint at a time.