Coming back strong…🏃‍♀️💪🏃‍♀️

[MissUnderstanding]

Morning all! The sky was pretty dramatic during last night’s walk. Things are looking up!

Yesterday was a session with the physio who was really pleased with the way things have been going. I had some grumbling pain in my hip after pushing things on the dance floor with friends over the weekend. That counts as a workout, right? Apparently the fact that the pain was there rather than in my knees is progress! I’ve swum twice without pain. I’ve done two no-impact Zumba classes without pain. I’ve run three times, with one 4.5km thirty minute run…without pain! That seemed totally unimaginable when the injury struck. He was so pleased with me that he didn’t even need to do any sports massage (the best reward I could have imagined!).

Instead, most of the time was spent in the gym and chatting about what’s next. Some slightly adapted physio exercises for progression. Lots of core stability work. Most important of all…hit the gym! We had a really interesting chat about the importance of strength work, I’ve always known that it should be done to support running but since I’ve been working out at home, I’ve perhaps been a little easy on myself and haven’t had access to the heavier weights you’d find in a gym. The squat rack isn’t exactly my happy place but it looks like I’ll be spending a fair bit of time there building up the weight and number of reps. Getting the runs in will be important but it’s much more important to get the strength sessions in right now so I’ll be dropping a run each week in favour of a gym session. I’m not sure that’s my natural happy place but it’s what’s needed. Interestingly, he’s suggested that every winter when the runs cut short and turn to ticking over mode could be a good time to really ramp up the strength training ready for spring. I’ve worked with a PT before and I know my form is good. I’m a little nervous about going back to the weights section of the gym alone for the first time in literally years but I’m sure once that first time is done, it’ll be fine.

So three weeks of homework and a review. Weird to be focussing on weights and not runs, although I will still be building up the running slowly. We’ll see how that goes! It’s great to have a plan and to feel like things are improving.

[Oldlady64 Graduate10]

That’s really great progress, so quickly too. May it continue!

[MissUnderstanding Administrator Graduate10 in reply to Oldlady64]

Thank you! It’s cheered me up no end to see things improving xx

[AlMorr Ambassador Graduate10]

Wonderful progress for you MissUnderstanding, onwards and upwards, that's a lovely photo of the sky, those cloud patterns are caused by very strong winds in the atmosphere around 33,000 feet.

[MissUnderstanding Administrator Graduate10 in reply to AlMorr]

Thank you Alan! It was so dramatic. I don’t know much about clouds-appreciate the information about what causes them. Looking at the sky like that made me wish I was better at art. It would have made a lovely painting!

[cheekychipmunks Graduate10]

Oooo good news all round MU! Great progress, and you’ve made me feel VERY guilty as I never do strength training at all. I know I should, but I don’t enjoy it, and the key to me sticking with something is enjoyment. But you’ve made me think twice …. only thinking, mind you. No doing just yet! 😅

Enjoy your comeback. 😀

[Cmoi Graduate10 in reply to cheekychipmunks]

If it makes you feel any better cheekychipmunks I've never done any strength training in my life. Actually I've never been to a gym. I am essentially a lazy cow.

[cheekychipmunks Graduate10 in reply to Cmoi]

😂😂

[MissUnderstanding Administrator Graduate10 in reply to Cmoi]

Your hills sound like they are strength training enough! More than enough!! I don’t think anyone could reasonably accuse you of laziness with all your amazing elevation gain!! Xx

[MissUnderstanding Administrator Graduate10 in reply to cheekychipmunks]

Oh no! Please don’t feel guilty-not at all what I intended! It’s really hard to fit everything in, especially when it’s something you don’t particularly enjoy. I’ll be trying to find as many ways to find the weights sessions fun as possible so they don’t feel too much like a chore. If if keeps me running, it’ll be worth it! Xx

[cheekychipmunks Graduate10 in reply to MissUnderstanding]

Oh please don’t worry MissUnderstanding , I was in no way blaming you for my guilt! I’ve always known it’s important to strength train if you want to progress, but seriously I CBA and I’m perfectly happy with how I run. Hey, at least I can say I love intervals nowadays. They used to be the work of the devil in my eyes. 😅

[MissUnderstanding Administrator Graduate10 in reply to cheekychipmunks]

I’m the same! Absolutely love an interval run now. That’s massively down to the NRC app. That feeling of “this is horrible but I love it” is such a good one!! 😂😂

[cheekychipmunks Graduate10 in reply to MissUnderstanding]

Totally agree, which is why I’m happy to stand on my soapbox and crow about NRC as well as C25K!

[SueAppleRun Graduate10 60minGraduate]

What good progress you are making, strength is really important and hopefully you will soon be back doing longer runs

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

Thank you so much for this! I’m hoping to pick up the magic plan (probably time based this time) to get me ready for a 10k in June. I’m really looking forward to that and getting the longer runs started again, xx

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

Here's hoping you continue to progress well xx

[Irishprincess Graduate10]

That all sounds very promising! You’ve clearly worked hard and been patient and running with no pain is your reward 🙂

I aim to do a bit of strength training with weights almost every day not only because it is good for our running but also because I think it is so important to have a strong, resilient body as we age.

You are much younger than me and I was only playing around with weights at your age but I think that is why the habit is now instilled and I take them much more seriously now 💪

Keep at it. They really do pay enormous dividends.

[MissUnderstanding Administrator Graduate10 in reply to Irishprincess]

Thank you! I’ve tried really hard to follow the advice. Surprisingly difficult to remember to do the physio exercises. It’s so nice to be cleared to run again!

I used to do a lot of weights at my old gym before moving and fell out of the habit. I used to really enjoy it and it’s quite exciting to pick it up again (literally!!). Hopefully the weights section won’t be too scary! Xx

[Oldfloss Administrator Graduate10]

This is a GREAT post...super progress and so richly deserved... You have had a tough time!!! Getting the strength work in is so important... well done you.... ON you GO ! xxx

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

Thank you so much! It’s so encouraging to see things improving! Long may that continue!!! Xx

[Instructor57 Graduate10]

Brilliant!So good to hear of your progress!

And that following physio advice and the gym work is paying of !

We know it makes sense.

Well done 👍 xx

[MissUnderstanding Administrator Graduate10 in reply to Instructor57]

Thank you! Wishing us both successful recoveries with as few horrendous sports massages as possible!!! Xx

[Instructor57 Graduate10 in reply to MissUnderstanding]

🤞🤞 x

[SkiMonday Graduate10]

Great that you've getting better!

The idea of focussing on gym work over the winter definitely sounds good. It's something that's been sadly lacking in my training.

[MissUnderstanding Administrator Graduate10 in reply to SkiMonday]

It’s so hard to do it all! Physio guy suggested having a big push now until my 10k in June and then just keep it ticking over.

How are you doing? Hope things are moving in the right direction xx

[Cmoi Graduate10]

As you know I'm super-chuffed that things are going better for you MissUnderstanding - you so deserve success! xx

[MissUnderstanding Administrator Graduate10 in reply to Cmoi]

Thank you so much! All the support has been so much appreciated ❤️xx

[Cowladyrunning Graduate10]

That sounds an amazing plan! So glad you're improving fast and good luck with the weights now 💪😊

[Dendev75 Graduate10]

Things are on the up for you now MU. I think strength training is important to avoid injury but also to help protect our bodies as we age. I know I need to do more of it and am guilty of going for a run instead of a weights session.

Great progress for you and you’ll be soon doing your 10k again.

[MissUnderstanding Administrator Graduate10 in reply to Dendev75]

I think most of us prefer to run that get the weights out! I think this reset will be really good for me-hopefully a few others might join in too. That’s what I love about this place! Thanks so much for the support x

[Cookscat 60minGraduate]

What a fantastic photo , on the other hand I don’t do any strength training , I tore my Achilles jumping a steam on a hike a few years ago but fully recovered with physio and strengthening exercises , I can easily run 30mins after doing the C25K , I realise I should be doing strength exercises after reading all the posts . CC 🐈

[MissUnderstanding Administrator Graduate10 in reply to Cookscat]

Physios are such amazing people to work with! Sorry about the injury-that much have been awful. So glad you’re recovered now!

Sometimes the sky is just so wonderful that all you have to do is hold your phone up and shoot. I love those days! Xx

[Cookscat 60minGraduate in reply to MissUnderstanding]

It’s wasn’t good at that time but did exactly as the physio said , I wish you well in your recovery and keep taking the photos 🐈 xx

[Reggiegirl]

That’s really great news. Research has shown that the best way to stay healthy as we age is to do strength training, especially weights! I’m good at giving advice just not so good at taking it 🫢.

[MissUnderstanding Administrator Graduate10 in reply to Reggiegirl]

Aren’t we all!!! 😂 Thanks so much for your good wishes xx

[Folkylass Graduate10]

Well done you on your brilliant progress MU !👏👏. I have to say I haven’t done many strength exercises although there are plenty of inclines/ hills here so perhaps that counts. However I did find a u tube video yesterday …..coach Parry and 5 strengthening exercises that are the only ones you need apparently…so I think I’ll give them a go😂😂.

Take care MU🥰🌺🌼

[MissUnderstanding Administrator Graduate10 in reply to Folkylass]

Just spotted you hiding at the bottom! Thanks so much for the good wishes-all the support really has kept me going.

Hope you have fun with some strength exercises. Today I went to a Pilates class which has loads of glute work-I will feel that tomorrow!! Also went for a slightly quicker run in the sunshine which really blew the cobwebs away. I was like a tomato when I got back! Such a great feeling.

Hope you’ve had blue skies and smiles today xxx

[Folkylass Graduate10 in reply to MissUnderstanding]

😂😂I’m quite good at hiding sometimes! We had rain in the night but beautiful sunshine today and yes plenty of smiles as I received my running number for my race through the post this morning ….now it’s starting to become very real!😂😂🏃‍♀️.I didn’t get out running this morning. Tomorrow though I’m going to try the strength exercises that I mentioned and then long run on Sunday.

Epsom salts are very good for achey muscles. I used to use Epsom salts all the time especially when I was working in the NHS after a long heavy shift transferring unconscious patients on and off operating tables etc after putting them to sleep.( anaesthetic practitioner in operating theatres).

Hope you enjoyed your run and your Pilates.🥰🥰

[MissUnderstanding Administrator Graduate10 in reply to Folkylass]

Great minds think alike-I bought Epsom salts in B and M Bargains yesterday while I was buying guinea pig sawdust and hay. That shop really does tell you what you need! My knee was a little grumbly yesterday evening-hill plus increased speed might have been pushing a bit far. Next time I’ll plan my route better so it’s one or the other.

A aesthetic practice is an interesting but physical job-totally understandable you’d need those salts!

Have a lovely weekend and hope the weather is smiling on you for your long run. 🏃‍♀️❤️☀️

[Folkylass Graduate10 in reply to MissUnderstanding]

Thanks MU! Hope your weekend is restful too❤️

[CBDB Graduate10]

It sounds like you are on your way!

And would love to hear about your weights session and plan. Might be one for our S&F forum? I’m only doing minimal weights (dumbbells) but hubby is encouraging me to take a higher load. But I’m not sure. I haven’t quite figured out yet when you know how to increase weight.

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

Thank you! One of the best things I did was work with a personal trainer a few years ago who took me into the weights section of the gym. That was about a hundred miles outside my comfort zone but it was great. Learning the right form is much easier with someone there to do little corrections that make a huge difference. I’m quite out of shape in terms of strength but I’ve managed to keep that good form from muscle memory!

Most of the time, I’ve increased weights when someone else has told me to! Thinking about when I’ve decided myself, it’s been when the last few reps of the last set haven’t felt like a real struggle.

My physio has me doing squats using the rack which I’m a bit nervous about doing without someone else with me. Also deadlifts. Lots of other body weight exercises using resistance bands. Monster walks. Bear hold and crawl (which I have no coordination for!). I’ll add in some upper body things I’ve done before. He’s been great and not been too prescriptive other than to increase my squat weights from 30kg to 50kg which seems quite ambitious to me! I remember from before, it’s surprising what progress you can make.

I’ve got a new gym membership which comes with a free induction so will see what else they recommend and build from there.

[CBDB Graduate10 in reply to MissUnderstanding]

that sounds great! Yes, I think I’m not ready yet for that kind of weights lifting. And bear walks are a nightmare for me! 🤣🤣🤣 I’m in awe!!