Getting serious aka PT and cross training 😲

[316neil]

Well hello there fellow runner beans 😀

An update from the "me" camp, and apologies for having been absent from here these past couple of weeks, but there's been little of note to post about. And there still isn't really.. but I thought an update was in order.

I've still been struggling with my left leg. I can stretch and stretch and stretch till the cows come home (what does that even mean?), but my left leg, particularly the calf, still keeps tightening. It's maddening. It hurts, and it needs fixing. My mental health is undoubtedly suffering a little because of it. So, enough is enough, a couple of weeks ago I had my first session with a personal trainer. My physio practice which is very good at dealing with sports stuff, happens to offer personal training, so I thought I would give it a shot, as I'd realised that I was in denial about the need for decent cross training. So I've had a couple of sessions, and he's been working helping me with core strength. If I have a strong core, the other muscles won't have to work as hard, and I'll probably hurt less after a run, right? The technicalities are a bit of a mystery to me, as I'm only just developing my understanding of it all, but I think it's a good thing. So right now I have some knee lifts to do which help with my glutes and encourage me not to drop my pelvis on the side I am striding with, because apparently that's a thing.

In fact, I'm struggling generally with good technique I think, and I reckon this is because I didn't pay that much attention (or forgot it) when Jo and Laura told me how to land. I never thought I'd get past wk1 of C25K anyway, so it hardly mattered. Turns out... it does! 🤣

I've also got various other bits and pieces to do, such as half planks and leg lifts etc. All new to me. I thought a half plank was what happened when a scaffolder's board broke in two...

I also finally got my bike fixed at work. I got it a few years back, but didn't ride it much as the brakes didn't really work and the gears didn't really work. Trouble is, I actually work as a web developer at a online cycle retailer, and I didn't realise that not every company sets up the bikes properly before they ship them out. This was a present, so it didn't come through my work, however my friend Dave who is one of the mechanics, kindly fettled it for me, and now it's great.

So today I managed a 20-30 minute workout with all the stuff the PT gave me to do, a bike ride, and then I went straight out on a short run. I feel really positive now! I tell you what though, a half hour cycle ride is a really good warm up for a run.

Right, enough waffle from me. Run safely everyone!

Neil

[AlMorr Ambassador Graduate10]

Good to hear from you again Neil, like the bit about half planks, I do some full planks, not sure what half planks are.

I will start to do a half hour cycle ride then go for a 3K run, that sounds great.

[316neil Graduate10 in reply to AlMorr]

Thank you AlMorr , it's tough being at the start of this journey in core stuff, and I'm in awe that you manage full planks!! How many? For how long??

[AlMorr Ambassador Graduate10 in reply to 316neil]

Hi Neil, there are two YouTube videos that I do planks.

The three minutes perfect workout with Tom Holland (Bowflex.) 3.38

5 Minute workout that replaces high-intensity cardio (11.47) with Brightside.

You could give them a try, might help you to run even faster. 🏃 😊.

[Jogunlikely]

Cycle ride then run.. next you'll be doing Duathlons and Triathlons 😁

A strong core will do wonders in all aspects of life not just running. Keep up the good work 👍

[316neil Graduate10 in reply to Jogunlikely]

Thank you Jogunlikely ! Triathlons? I doubt it, as the last time I swam properly was at school and I was rubbish at it then! I think I would need adult swimming lessons lol

[Hidden in reply to 316neil]

Nothing wrong with adult swimming lessons! I had them when I moved to Australia.. I was swimming in the ocean a lot, and when people started talking about rip currents taking you out into shark infested waters, I thought I'd better learn how to swim properly. I love it now, I didn't have a clue what I was doing, it's a lot easier when you know what you're doing.

[Bluebirdrunner Graduate10]

This all sounds excellent Neil! You will definately benefit from that cross training and glute work...you'll be🎵a rocket man🚀🎵....😊xx

[316neil Graduate10 in reply to Bluebirdrunner]

Hey up Jan, thank you! Yes, the cross training will help, though I have to admit I am aching a little today, I maybe overdid it yesterday, having done another core session just before bed because... why not?! I don't know about being a rocket though, I'd be content with tortoise to be honest...

[Bluebirdrunner Graduate10 in reply to 316neil]

🐢👌😀xxx

[Granspeed Graduate10]

So the PT technical things remain a mystery and I eagerly await reports of what really works, as I am pretty sure “need a stronger core” is a phrase I heard muttered by my chiropractor as she straightened me out a few weeks ago.

Bike riding on the other hand I greet with smiles (as long as there is no fierce wind). But I had never thought of using it as warm up for a run. 🤔 Going to give that a try asap.

Looking forward to further reports & hints! 😄👍 And to your future exploits. 🏃🏻‍♂️💨

[316neil Graduate10 in reply to Granspeed]

Definitely a mystery to me too Granspeed , but I'm picking up that it's quite important. The run I did after the bike ride felt better too. I've heard a few people mention that bike rides are good for cross training, even my PT mentioned it, so I thought it was worth a shot. The key thing is that it's low impact, your feet are not constantly hammering the ground, it's all smooth motion, much kinder on your joints, whilst still building muscle - I think!!

[cheekychipmunks Graduate10]

Oh half planks - the exercise of doom! I do them in yoga when I have to. 😩😩😩

Glad you’re on the way to finding a way to ease your discomfort. Keep running and keep posting Neil. We like hearing from you! 😀

[316neil Graduate10 in reply to cheekychipmunks]

Thanks cheekychipmunks , being totally honest I considered giving up this running lark, is it just too hard? Am I not meant to run? Is running not for me? But a life without running now? That's not an option, so I have one choice. Keep going, keep trying, if I break myself, I'll just keep trying to fix myself. I like this version of me better than the old me!

[cheekychipmunks Graduate10 in reply to 316neil]

Now that is the attitude of a true runner! Yessss. Good for you! We’ll keep spurring you on top of course! 👊💪🏃

[316neil Graduate10 in reply to cheekychipmunks]

Awww thanks, you're too kind! The encouragement is very much needed and appreciated though x

[Richard7 Graduate10]

Well done Neil, I would have thought working for a cycle firm it would be compulsory to cycle to work 🤭. Glad you got your bike set up correctly and are now enjoying it.

Keep posting about your exercises sounds interesting. I did a load of different ones a while back and gave up as I think I was over doing it causing me a problem with my knee, but need to get back into it again (more gently this time) so it will be interesting to hear the types of exercises 👍

[316neil Graduate10 in reply to Richard7]

Thank you Richard7 , you're always really encouraging to me. I would ride to work... but it's 40 miles, each way, and I'm not sure you're supposed to ride bikes around the M60 You're right though, long overdue this cycling thing. I'll keep posting what I'm doing though, don't worry about that.

[Richard7 Graduate10 in reply to 316neil]

Ok - 40 miles might be a tad too far 😉 will let you off 👍

[316neil Graduate10 in reply to Richard7]

Just a tad 🤣

[Hidden]

It's great when everything just comes together isn't it? Even if only once a week or so Keep going

[316neil Graduate10 in reply to Hidden]

Thank you Hidden , yes it is. As I say, I'm not there yet, but getting back to it. I'm reassured that when everything comes together and I'm nicely warmed up, I can still run at a reasonable pace. I know once I run more regularly again I'll get back to the distances, just being careful at the moment, trying to find the balance between pushing enough and not pushing too hard, if you see what I mean.

[Deals1 Graduate10]

Great Post Neil

I love the 🐮 and plank ref 🤣

Good news on the 🚲. Like Richard7 says I thought would be compulsory too! 😂

Mm... Like u I definitely need to work on strength and core. Did a pilates session last Monday. Ouch my stomach! And when I started this running malarkey I never imagined I'd keep it up... So never really thought about form n stuff.

So well done u.. Sounds like all is working well in a positive way. I'm sure the calf will improve quickly now. Fingers crossed 🤞

Happy n safe running too

[Sadie-runs Graduate10]

Hullo Neil,

Well, this gladdens my heart! The cycling is a fantastic idea, and core strength work too. May I also suggest some glute punishment, too? LOL! I think taking a more holistic approach to running really is the way forward. I mean, everything is interconnected, and of course it makes a lot of sense to strengthen those muscles that will keep you stable during the repetitive motion of running.

Having done C25K and B210K with little or no strength training, it is only now that the penny has dropped with me about the benefits of strength training. I was having lots of niggles after Christmas: sore hip and persistent sore lower back mainly. Then I decided to train for a HM, and got scared! So, for the last 5 weeks I have been attending a slightly more hard core Pilates class, and doing one strength session a week at home, too (planks, dead bugs, squats, clams, bridges, monster walking – you name it, I do it!) I can honestly say that I feel the difference already. No hip pain at all (and that is down to strengthening the glute medius with clams and monster walking, as recommended to me by a physiotherapist), even after my really long runs, and the back pain has gone too. My recovery time after a run has also improved dramatically. Alongside this I have upped my protein a bit. Little tweaks making a lot of difference. I also just feel somehow sturdier when I run.

I am really happy you are taking this approach, I have a gut feeling you are going to see great results from it! All the best, Neil, and do keep us posted.

Sadie-runs xx

[Granspeed Graduate10 in reply to Sadie-runs]

Good grief, what (besides corpse in my conservatory) is a “dead bug”? 😮 I’ve at least heard of the others....

[Sadie-runs Graduate10 in reply to Granspeed]

😂😂😂

It's a fab core strength exercise, I learned it in Pilates:

coachmag.co.uk/abs-workouts...

Enjoy! Ha ha ha!

[316neil Graduate10 in reply to Sadie-runs]

That explains it, I was going to ask too... 🤣 Looks a good one, the whole getting-your-back-flat-on-the-floor thing is something I’m working on at the moment

[Granspeed Graduate10 in reply to Sadie-runs]

Oh. 🤔. Hmmm. One of those that looks ok but.... Thanks for the reference. Don’t know about the enjoyment but I’ll definitely think of you ... 🤣

[316neil Graduate10 in reply to Sadie-runs]

Hi Sadie-runs , yes, the penny is very much dropping, unfortunately with the way my brain works, I seem to have to do things the wrong way before things click and I do things the right way. Believe you me, following your journey is probably the single biggest reason I'm still here and haven't given up!

I haven't a clue about the names for all the exercises, but planks, clams and bridges certainly come into it. The clams are great for teaching me not to drop my hip on the side where I'm striding too, I'm practicing the slight hip movement needed to keep the knees in line vertically. Bridges are a challenge, as when my glutes tire, my hams take over and quickly get tight, but this is why we practice these things and do reps, right?

I can't believe the change in us over the past couple of years, can you Sadie? You keep on going girl, the HM is yours for the taking xxxx

[Sadie-runs Graduate10 in reply to 316neil]

I'm the same though, Neil. I think by avoiding strength training for so long I wasn't really addressing the niggles I was having at all. Stretching is all well and good, but it won't treat the cause. Took me ages to work that one out!

"Bridges are a challenge, as when my glutes tire, my hams take over and quickly get tight, but this is why we practice these things and do reps, right?" Yep! Strengthening the glutes is the key here my friend!

And yes, it is quite phenomenal how we have changed (and seen it in each other, having followed each other right from the early days of C25K!) I have never been more active in my whole life! It feels good.

Sadie-runs xxx