JuJu's Plan and Strength Work

[CatsRun]

Hi.

I'm on Week 2 of JuJu's 10 plan and am wondering about strength exercises on the rest days. I already do a few exercises such as squats, glute bridges, bear planks and side planks, plus other glute exercises (dog weeing - sorry don't know technical term!).

When I ran yesterday (5.5k) , the very upper part of my quad was aching, or rather, where the quad seems to join the very top of the thigh bone. Is there an exercise I can do to strengthen this area?

Thanks

[PhoenixRise Graduate10]

Hi CatsRun 🐈 🏃‍♀️

Congratulations on starting JuJu’s 10K Plan - it really is Magic! 🪄

It sounds like this may be your hip flexor 🤔 which may be tight from the running and your additional strength exercises. You can find some gentle stretches online to release them.

For strengthening - look for lower ab exercises like leg raises.

Ex dancer tips 😉

[CatsRun in reply to PhoenixRise]

Thanks for the tips. I think it is hip flexor and I have started doing some gentle stretches. I think one of the issues is that I sit a lot during my day. Although I get up as often as I can do/remember, sometimes I find that hip flexor has got into spasm. I will try to remember to make hip flexor stretches part of my daily routine and not just as part of cool down routines.

[Grannyhugs Graduate10]

Well done for starting this plan, its really great. Make sure as well as your strength training you are stretching. Here are some runner related stretches.nhs.uk/live-well/exercise/h...

Happy running 🤗

[CatsRun in reply to Grannyhugs]

Thanks. Have been using all those stretches since early on in C25K. I think it is my hip flexor that is the problem. I have been advised on some gentle stretching exercises and to use an ice pack and to not run for a few days to give it a rest.

[Grannyhugs Graduate10 in reply to CatsRun]

Good luck, hope you find it easing 🤗