As my recovery seems like it's going to continue to follow the pattern of 2 steps forward 1 step back, I need to be positive and proactive.... my plan (I need a plan) is to really up my strengthening work so when I am fully recovered I'll be a stronger runner. I can't do the 30 day yoga plans at the moment (which is making me very sad 😥) as anything that stretches my calf muscle, such as downward facing dog, is a big no no.
So... tell me, what's your best / favourite / most rewarding / most productive strengthening exercises.. I plan to create a programme, initially maybe 5/6 weeks, and would love to hear your suggestions.
😊
Ps, found this stone on the beach this morning...
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Mum22boys
Graduate10
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What a beautiful find!! 🥰 Mum22boys my humble little philosophy for everything is that everything we go through we grow through. You’re just in training for your best run yet!! 😉😁
I only do a 5 minute HIIT routine daily to get myself ready for the day, so I’ll leave the much more experienced to advise. But I’m cheering you on!! We’ve got JOG to get to!! 🤗❤️
Lucy Wyndham-Read on YouTube Mum22boys!! She has many on there and always shows a low and high intensity version too, which is perfect for trying out a few to see which you prefer. You’re well on your way Mum22boys!!
Yes Mum22boys!! Less than 700 for me too!! We’re doing alright!! Come on...we’ll be having champagne celebrations next year!! And we’re both going to be feeling stronger & fitter for it too!! Nothing happens before the right time!! We can do this!! 🤝🤗❤️
I have the FitOn app. There must be hundreds of different classes on there to try ranging from 5 minutes upwards and varying intensity. It may be worth a try. The app is free.
The FitON app looks great, but do you play it over the small screen on your phone? I guess with more modern phones and modern screen you can screen cast it, but not sure?
Yoga 🤔 yes, I've stopped yoga as it overstretched things. Since I've given up yoga, apart from a few moves which I was advised to do by my physio, my hops are less achy and I feel stronger.
If it helps, I do some Qigong (like tai chi) for about 20 minutes to gently warm up, then on to a number of James Dunne's exercises from YouTube.
He is well respected and has specific strengthening plans for runners. It has made such a big difference. Started using his exercises whilst I was injured and haven't stopped. He has alternative exercises for people like me with dodgy knees, but I feel I turned a corner in terms of strength through following his plans.
I'm just really missing the yoga, I always felt about 6 inches taller after a session! I've heard of Qigong but never looked in to it before so will do. I've watched quite a few James Dunne videos so actually need to get on with some. Thank you 😊
Oooooh. A plan me hearties!! I think squats are the future. On non-run days I like to do 13 about 4 or 5 times a day. I also do calf raises on the stairs often too, almost every time I go up them at home.
There are some good dynamic stretches that are out there which I do from time to time. I don't seem to get on with Yoga though. Good luck, little and often and kaboooooooom 💥 you'll be back!
Got to love a good plan 😁 I do a couple of variations of single leg squats for my lefr glute weakness and to build up hip stability, wonder if I need to look at some variations.
Have you tried any of the resistance band exercises on the running channel?
Ooooh. I use them yes! I forgot 🙈 I use these and do the exercises footballers do. See...you're ace. You've got all the right things and you'll definitely be back soon 😊
Single leg squats! 😱 You’re way ahead of me , 🤗 so well done! Onwards we all go at different levels. Thanks for this post, really useful even for someone like me at a much earlier stage of fitness! 💪
Hi, Mum22boys, I couldn't do regular yoga either at the start of my injuries, but linda9389 put me on to hurt foot yoga with Caroline Jordan and I found Pilates with Kim Saha (for those in a boot) both of which avoid any weight bearing on an injured foot or ankle. I alternated these and did them alongside my physio strenghening exercises.
I will try and paste the links below...
Getting stronger has worked for me, these workouts concentrate on core and legs without impact. I wasn't as keen on the chair workout with Caroline Jordan it is quite full on arm work.
Good luck with your continuing recovery, it can take a while but you will get over it.
This is great thank you, you mentioned them before so they were on my radar but haven't followed anything through yet so they're definitely going on my list 😊
In the Strength & Flex forum there is a pinned post for workouts for runners on the IC. So it might be useful to trawl thru the replies. healthunlocked.com/strength...
Every time I have tried to work out my own recovery exercises I have made things worse. Every time I have been to the physio I have been given a specific rehab plan and emerged stronger! Some of it is so counter intuitive, knee injury requiring hip strengthening exercises for example, until the physio explains how it all works. 🙂
Oops! 😂 By the time I've done my 1h 15 mins rehab plus 20 min pre run stuff I am about shattered! I exercise for longer than I run most weeks! Getting old!
I found ask doctor joe on youtube was good on rehab ideas for calf muscles. She gave various exercises which increased in intensity as the calf heals. If it is still painful to stretch perhaps RICE is still needed.
Thanks Steady_Stevve , calf muscle is fine, it's my achilles I've got an issue with so need to strengthen my calf muscles for that. Was hoping to do some more general strength work while running is limited 🤞 got to help in the long run. I'll have a look at your suggestion though to see what she suggests, thanks 😊
I do Tai Chi. It's a great way of staying supple and strong without feeling like it's an effort. As most of it is done with bent knees without strain you may be able to manage it and it's good for your head too.
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