I borrowed a book from the library - Get Running by Matt Roberts, and the first section gives a whole host of exercise tests to pinpoint any weak areas of your body which need to be worked on.
So I'm down on the floor testing hamstrings, glutes, hips, quads, calves, you name it, I tested it. And I'm amazed that apparently for all of these I'm average or above average.
Then I came to core strength. Into plank position and hold for as long as I can. Less than 60 seconds is classed as poor, over 90 seconds is good. Oh. My. God. I made it to 62 seconds through sheer bloodymindedness, but here we are, 3 days later, and I still can't stretch or twist without my stomach complaining! I foresee lots of planks in the next few weeks 😧
In other news, I'm following a Jeff Galloway plan to improve my pace, and it seems to be working. As you'd expect, it consists of lots of short runs and intervals, so I don't know yet how my new-found speed over short distances will translate into a 5k run, but I hope to squeeze a 5k in next week just to test it out. It's exciting!
(Disclaimer - where I used the phrase "new-found speed", please be aware that "speed" is a relative term. In my case it means I hit the heady heights of a 6.2 minute km. I'm not breaking any records here apart from my own!)
I wish you all happy runs over Christmas 🎅🎅🏃♂️🏃♀️
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Tartancat
Graduate10
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Well done Tartancat on all those exercises you are doing, they will help you further with your running 🏃, before I began C25K I did a lot of the exercises you described in your post, especially the plank exercises, experts say that there isn't any need to go more than 3 minutes for a full or elbow plank, if you wish to do them along with a video on YouTube try
"The Three-Minute Perfect Plank Workout" from Bowflex with Tom Holland.
Thanks AlMorr, I shall look that one up. It was a bit of a shock that I struggled with it. I thought the years of horse riding I've done would have strengthed my core. I dread to think how weak I would be if I didn't ride!
Do you have a horse? We have a horse called Princess that is my daughters. She is mad on riding and I am convinced its made her really strong. She can eat what she wants and doesnt ever put on weight ( shes 14 next week- my daughter not the horse btw).
My core strength was rubbish until I started doing Pilates...but now I can really feel the difference a strong core makes to my running now I actually have some muscle strength there! Good for injury prevention apparently.
Sounds great to have exercises to pin point your weak areas. I shall have to see where my plankabilty lies! I use the plank work out that Amor mentioned, rather than holding the basic plank position. Photo looks lovely. Happy exciting running to you! 🎅🏻🎄😊
The only records to break are your own... even Kipchoge aims for a PB and not a world record... though of course his last PB made them both the same.
Planking is great but at a certain level I’m not sure development continues, sheer bloody mindedness does though. I’m up to 3 minutes... I may be able to go 3:30 but it’s bloody boring so I stop 😂
Thanks TC, your post inspired me to do 3 x 10 squats and 3 x planks ( 2 x 60 seconds and 1 x 90 seconds) before my deep stretch yoga workout this morning! I might be able to manage a one-off 3 minuter but I’ve never tried!
I used to ride a lot too, which I’m sure kept me fitter than I realised, especially in the quads which is what I need now.
I’m cramming extra strength exercises in this week on my rest days because I’m verrrry nervous about my 2.5 up, 2.5 down parkrun on Saturday. Different one to usual so all new to me ..... 😳
I think you're right about riding helping with quads - I don't have a problem with squats, but planks are a different matter. I'm impressed you can hold one for 90 seconds!
And I'm sure you'll be fine on your parkrun. Just call "giddy up" to your lovely dog and maybe she'll help you get up those hills! And if you do have to walk a bit I bet you won't be the only one - 2.5k uphill is a long slog. I look forward to hearing how you got on!
That sounds like a good book, and great re all the areas you are good on... but planks are HARD!!! I have been doing them for a while now and can feel huge differences in my core and stability etc, and I can do 2 minutes at a PUSH. Some tips- I do them while watching tele or something to distract. I also move my body a bit to relax into the position and i deep breathe and count like in yoga which has made a huge difference to me. Well done, and keep us posted on your progress... I think a minute is good btw....
It's an interesting read - loads of exercises in there, and race training plans - I think it's aimed more at people who want to race, whereas I just want to run.
But it has taught me I need to plank, so off I go again!
Wow, I don't think I could do a plank for 60 seconds! Well done you. I am going to look this book up and give serious consideration to buying it or borrowing it from the library! Especially with Christmas coming up and a few c sections under my belt. Thanks!
All these things getting in the way! Nevermind. I checked our library and they have the book so will get it at the weekend and plank my way through Christmas, with a few runs in there too.
I'm getting there Equi! I've been happy plodding along, but this is teaching me that I AM capable of going faster - i just need to put the effort in.
I think because I've been aiming for longer distances I've worried that if I sped up I'd wear myself out too soon, but because this plan is about intervals and shortish runs I've felt able to push myself more.
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Sprint and strength progress.
Speed improvement since starting 18 mths ago - a graph
Another 5k and Not Quite so Messy
The short run each week
Anyone else get quite excited by their long runs?
