Hi everyone and welcome to week 6 of the 10 is the Magic Number 10k plan. So how are you all doing? How are you finding the runs as they get longer?
So this weeks runs are:
4K
5k
9k
I need to apologise, I did not do a video as intended today or yesturday as it was too wet to keep my phone out for any length of time ( it’s not waterproof). So this is an older one but in the same woods!!
This week I talk about strength and core work. I have never found this very easy but as the years have gone on I do a lot more now thanks to my dear friend Rignold who gave me training plans and made me do it. I am still not great and I am hit and miss but I will list the things I have found most helpful. The pic is from my wall and I think the best exercises to start with from nothing. The Strength and Flex podcasts are also supposed to be good ( I have to confess I haven’t done them).
What I do:
Squats
Burpees ( these are the dogs **** and will make your running better in every way.
Balance. This is über important and one of the things my osteopath got me doing after my many injuries. Yoga is best for this, and I am a recent convert but one legged squats, standing on one leg, one leg and twist round are all good.
Plank.... great for core, build it up if you’ve never done before.
Upper body also important. Some of you know I have been training since Jan to do a pull up. I’m close but not there yet!! There is so much I could suggest on this but loads on the internet.
I could go on and on but I think just doing something and build up is the best way....
Great tips on strength and core work. Had the strength and flex podcasts downloaded for months but not got further than first five mins. Laura thinks I’m going to go out walking whilst rolling my shoulders and other moves?
Will try the exercises in the photo and see if I can develop a bit of core strength.
Thanks for this Ju x Your input on this really helps me....
I am a quite fanatical about my strength and stamina work... especially after so long on the IC!
Did my repeat week and it should have been the 2nd 8K today.. but things conspired against me today....and I only did 7K... ( it was fast one, (for me) ...I have had extra runs this week so will move on if that is okay?
Yes that sounds a very good plan, and that strength work will make all the difference as you progress with the mileage...
I'm planning a 9.5km this week in my tortoise like way. Lovely autumn weather and I'm hoping to run the 10km race course on Wednesday evening and lob off .5km I'm as fanatical as OldFloss about my stretching, strengthening, rolling. There are not enough hours in the day!
Hi ju-ju, I’ve decided not to rearrange my runs this week so I can continue doing yogalates and Pilates classes on rest days. W5 started with a PB parkrun and a gentle 4k this morning. I will endeavour to do the 8k without the short walk this week.
Hi, thanks very much for this info and the video very useful and I will start doing some strength work. I really enjoyed the 8k the second time round and am hopeful again that I can do this. Happy running everyone 😊👍🏻🏃♀️🏃🏻♂️🏃🏾♀️🏃🏾♂️🌞
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