Quick question folks:
I've come to the conclusion that I need to be working on my core more than I do, which isn't much, as that will help me stave off injury and should generally just make things more awesome. So what's the best thing to do? I was thinking about just using a random core workout I found off YouTube, but I could also try the NHS strength and flex plan with lovely Laura, seeing as Couch to 5k worked out so well.
Any thoughts, pearls of wisdom etc, running friends?
Thanks 
Neil
Can’t really advise other than to say I’ve reached the conclusion this week that I have a grade 1 hamstring injury and from what I’ve read I might have avoided this if I’d done strength and flexibility work. So I would definitely suggest doing something.
I’m currently doing various stretches to ensure my hamstring doesn’t tighten as it heals and then I’m going to try the Strength and Flex podcasts I think.
Thanks Tony, yes I was thinking strength and flex would be good too.
I hope the hamstring injury isn't too serious and will heal with rest, but please do get it checked out by a doctor, eh? Better have them sign you off running for a couple of weeks than have you body sign you off for 6 months!!
Thanks. I don’t think it’s too bad (I ran 10K+ on it on Sunday) but it will get worse if I don’t stop being silly. So no running now until I’m pain free, lots of stretches (following a plan specifically for hamstring injuries) and then doctors / sports therapist if no improvement. 😀
I think it’s come as a timely reminder to take a rest from pushing distance every now and again.
I think it's all too easy to fall into the trap of pushing all the time. I was pushing for distance, then when I hit 10k suddenly my focus was back on 5k pace. Sometimes we just need to take a step back and realise why we enjoy running And obviously, heed your warning if we want to continue running. Thank you - I wish I had your wisdom!!
I’m the one with the injury so not much wisdom here 😀. Bit of hindsight at most 😂
Hi Tony, I had a grade 1/2 Hamstring injury caused by not warming up properly prior to a Parkrun. I opted to go to a Sports Physio who sorted me out in 6 weeks.
Strengthening exercises definitely the way to go 😊
Hope it heals quickly
Thanks Ted. Sports physio is on the list if no better in two weeks after my holiday. Hoping to do some running whilst I’m away but as it’s a cruise and I’ll be restricted to treadmill I won’t be too bothered if I can’t.
If you really think you have a Hamstring injury, then you definitely shouldn’t be running with it til it’s healed properly, could do more bad than good. Not my words, my Physios instructions to me 🤗
I did the NHS strength and flex alongside C25K and have done stamina and strength work ever since.
Part of my routine was originally found on You tube... it is a strength one.. I know it by heart now and use it withing my exercise plan
youtube.com/watch?v=qoxqZXZ...
Thanks Floss, yeah, I think I'll have a crack at strength and flex, and also see what this lass has to say. See, I just *knew* you'd know...
Xxxx
Holy moly those Sumo squats look tricky, but effective. On my 'to do list!
They are absolutely great fun x
These look like great exercises, I do do the latter one every morning before I get out of bed but that’s prob not the best place to do it!! (That’s when I’m not jumping out of bed for a run at daft o’clock!!) I do Pilates at the gym on one of my rest days & swim quite a bit...those sumo squats look hard!!! 🤪 x
They aren't really..I daren't do them st the moment, until I know what's happening with the knee..one sided squats are tricky!! 😉
Oh no, don’t want you wobbling over!! They do look tricky though, I’d try them now but I think everyone here would laugh at me so they’re def something to be done alone!!! Some of the positions Pilates has you in are tricky too but I manage & it def helps with running..I did Pilates in my previous life but they are far more important to me now that I run xx hope you’re ok Floss xx
I also need more core strength as when I go beyond the 8k mark, my back starts to ache. At the moment I’m half-heartedly doing some strength work - mainly legs- in the gym but I’d be interested to know what I should be doing to strengthen my back 🤔
The what? Did you just say the G word??? Nope don't know what one of those is! My body is still in shock from taking up running, I think if I went to the gym it would probably finish me off completely. Getting used to a new routine hasn't been easy.
Seriously though, I'd love to hear how well the gym work pays off, and what you end up doing to strengthen your core. A few months back I didn't even know I had or needed a core, so this is all a bit new still!
He he same! Speed interval training is definitely helping and I can only do that on a treadmill. Also resorting the treadmill work in the heat! Roll on autumn 😂
I'm still embarassed by my one treadmill experience at Runners Need. I just could not for the life of me work out how to stay put in the middle of the thing, without sliding off the back or slamming into the front. I gave up in the end... still, I need new trainers, so I guess I'll have to give it a shot...
That made me LOL 😂
Hey Neil. I do weights and boxing 🥊 (pad work not real boxing!!) Also doing the plank is great for building your core. As part of the weights you can do lunges/squats. Both great for core with or without weights.
Really interested in this post, I haven't really done anything other than a bit of static cycling and rowing in the gym when stuck in hotel for work for a couple of weeks, touch wood had no injuries to date, but prevention is better than cure right, will certainly be looking at the NHS podcasts mentioned above
Avoid sit-ups, do planks.
Also, don't underestimate the power of the glute – weak glutes can cause all manner of gripes and injuries in runners. I have been injury / niggle free since strengthening my arse. Donkey kicks FTW!
Sadie-runs xxx
For the first time since I started running in March my glutes are really letting me know they are there today. I don’t think I did anything different on my run yesterday.
I have been doing donkey kicks / fire hydrants / bridges to help strengthen my glutes, and I can really feel it now! I feel more stable when I run, and no more hip niggles like I used to get.
Wow, clearly I have a lot to learn! And I thought planks were things you used when constructing floors, or erecting scaffolding. Fire hydrants? Bridges? Seriously, Google is going to get a severe quizzing when I get home!!
😂😂😂
I know Hidden ...Sadie is talking a different language here!! What’s she on about??!! 😂😂😂
Sadie-runs ...sounds like some kind of weird 70’s dance like the YMCA!!! You need to post a video, that would make my day 😉 xxx
😂 Well, I am a child of the ‘70s, after all! Hope you had a lovely birthday, dear MC? 😘🎈😘
Oh yes!!
I had a lovely birthday thank you, DaddyCav snook a bottle of champers in with our picnic so there we all are, in the middle of the Dordogne when he pops the cork, it echoed all around us!! It was fab!! Thank you xx
Oh how lovely! You deserve champers on your birthday, lovely lady. Sounds like a great day you had. xxx
To be honest when you start to look at what you should exercise for running it quickly becomes everything, so an all round workout probably is the best place to start lol.
I do lots of crunches on the crunch machine in the gym and have started doing anti rotation presses on the cable machine for core support as I hear this is good for runners. I also do stuff for the back with the lat pulldown machine, and the seated low row(weight machine) and pull(weight machine).
You do really want to exercise the legs as well though with calf raises, adductor and abductor exercises, leg press and or squats and lunges and hamstring and quad specific things like leg curls and extensions.
Maybe we all need to butter up rignold to do us an all round runners regimen that can be done with free weights/ resistance bands/ body weight etc so it can be tackled in the garden.
Most of that went right over my head Mike 😳
KISS, keep it simple stupid.... I just do Cardio at the gym, mostly Elliptical and Hill Walking on the Treadmill, everything else re strength training I do at home watching YouTube vids 😊
I treated myself to dumbell weights and a Swiss ball.
I hope you don't do what I find laughable and infuriating in equal measure. ie set the treadmill at a sharp incline and then hold onto the rail and lean back while walking so you are perpendicular to the belt so in effect doing nothing.
I think the inpenetrability(is that a word) of the gym and it's unique language significantly deters people from actually trying stuff, me included. There are things in my gym I am just scared to go near lol.
I have the incline set at 13deg and walk at 5kph WITHOUT holding on......except to check my HR.
I’m not even sure my gym has the equipment you’re referring to, it’s a small village gym but I do have access to a larger one in Witney....I’ll have to check it out 😊
Tell me Mike, were you into gym workouts prior to running? I know I wasn’t 😱
I never really did anything and as a consequence was overweight and unfit. I did c25k nearly 3 years back for stoptober(yeah I smoked as well) and completed it, but xmas came and I had started going to the gym as well so the runnning stopped and I did the gym for about 3 months. The gym was like an undiscovered country, but not a pleasant one as it's quite a shock to the system. Sadly that didn't stick so i rebooted both last year after losing some weight first, have managed to run for 9mths and gym for 8 I think so still all quite alien but becoming habit.
With regards to machine availability most things are probably better done with free weights, but that can be a bit more intimidating than a machine. But I guess if you can get used to something at home first it is easier to tackle more confidently in the gym. Simplest thing I can think of for the core with a dumbbell is the farmers walk coachmag.co.uk/full-body-ex...
Talking of weights, Aldi were selling them a while back, with a warning on the box saying heavy. That got me thinking... if you're buying weights to train, how are you supposed to lift them out of the shop until you've actually done said training??
You can get them delivered 
Ah... but then I'd have to weight for them. (See what I did there?)
Omg a woman was doing that next to me yesterday. Like what’s the point?!
Do you mean the anti rotation press? You want to keep a solid stable core as your centre for running, it stops your hips dropping and helps balance all the other rotational and impact forces. Most core exercises involve bending like the crunch/situp etc but this helps build the ability to resist torsion which apparently is great for runners.
No, steep incline but holding on to the bar 😂
lol, i can only think that the calorie counter goes faster so there is some weird belief that they are doing something useful? I see lots of gym hacks like this, ie you see people using the leg press machine but they bend about 10cm whereas the machine is designed to allow you to squat so you bum touches your heels, I really don't know what the point is.. they should just get off it and go buy a mars bar so I can get on with my day hehe
😂 quite
I joined gym at plus 60 with trepidation. However, we are grown-ups and can do this stuff Have to say I am loving it 💪. Most of it is away from machines and on the mat, weights included. Plenty of lifting, pulling, curling You learn as you go I noticed that there are mostly older people at the gym so I felt right at home 😁. I took advantage of the free introductory session and then a free One to one sesh with an instructor. Not done any classes yet but plan to I’ve felt much better for it. The PT bloke loves yoga by the way 👍
I'll second that! Come on Rignold , be a good sport!!! 😊
Not sure if your into gyms or you have one close.
I have, walking distance.
Always have done all body work out on 16 resistance machines that work all main muscles individually very low risk.
Free weights are better at your age.
I used to do 5 sets of 25 reps per m/c , at least 2 per week, sometimes 3.
I now do 5 sets x 10 reps but a much higher settings to get the burn.I do groups of 4 m/cs and then 5 mins walking on treadmill just to take a breather from pushing but keep my heart rate up.
Best thing I have seen runners do in our gym are dynamic planks🤔
A weight lifters bar with two discs on either side , like an axle and two wheels. kneel down in front of it and with your hands shoulder width apart push forward until your trunk and arms are parallel with the floor , hold and return.Arms fully extended, eventually perhaps.
Engage your core from the start to do this.
Take it easy with anything you do.
Remember engage your core.They say yoga and Pilates excellent.Never been, the boss does not permit it , only ladies in these parts.🤔🙈😂😂
Go you.💥🏃♂️💥
Sounds a lot like an abs wheel Tbae albeit a homemade version with a weights bar.
Is that what it is Mike.👍
I do not use it yet.
Just about to upgrade our gym with £250,000, perhaps they will get a puca one.
Hope your training all good .
💥🏃♂️💥🔥
They only cost a fiver on amazon 👍
You have so many responses already, but just thought I'd put my twopenneth worth in. Pilates is really good for strengthening the core muscles, but it's an acquired taste - so to speak! Apart from core stability it's really worked well on the quads, hamstrings, abdominals and glutes, balance in general, all over really. Just a thought 🌻
I swore i would never do Pilates as I thought it was too trendy 
But I've started going to a class of 3 with a sports injury physio leading. It is amazing. I am a fan now!
Great, glad you’re enjoying. Can be really strengthening, you’ll certainly know where your core is!!
Yoga and/or Pilates are excellent practices to work on the core.....also good for mind & soul! 😊....Karen
Interesting post, thank you everyone for your useful, and funny replies! 😊 I really need to start doing some core work again. Realfoodieclub did a wonderful set of posts last November which really motivated me but due to injury I have lapsed 😕
I still have them all up on my website, three days, then a day off, start again.
I’m terrible, I have to go to a class, I lapse every time on my own . Now with my new challenge (20 pull ups) I need to go to the gym for Stregnth work. The recommended amount is 2 strength based workouts a week. So I realise I am one short. Time is a factor though. Home exercises are easier to fit in but I need to be watched otherwise, well, you’ll find me on here 😀.
I printed out the exercises and have an internal timer set up so just need to start!!
Thanks for your site link. It's great!
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