Strength Exercises

[adnewg73]

Ok, so I've completed the C25K and am now looking at doing a 10K race next year (March 2025). I don't do any strength and flex exercises at the moment, but think it's about time I started. I run 3 times a week and swim twice a week. What are the best, simplest exercises I can do (that don't take a lot of time) at home to help with my running. I do have a big exercise gym ball, but really haven't got a clue what are the best exercises to do.

The first 2 parkruns of this year I managed to beat my PB (but not last Saturday, it was far too windy). I would love to be able to run a 10K next year without stopping, and possibly within 1 hour. I'm currently on about 30mins for a 5K.

Any ideas would be gratefully received, on what the best exercises to do are ??

Thanks everyone 👍😀

[MissUnderstanding Administrator Graduate10]

I found this episode of Runner’s World podcast really helpful and is the basis of what I do each week I use the gym but also dumbbells and just my own body weight at home.

play.acast.com/s/the-runner...

This is the article that goes with it…

runnersworld.com/uk/trainin...

I don’t do all of the exercises but I liked the way it broke down what sort of movements you’re aiming to do to target all of the main areas. If that looks a bit scary, you could look at the strength and flex forum for some ideas to help you get started.

healthunlocked.com/strength...

Yoga is a great way to build both strength and flexibility without necessarily feeling like you’re doing a gym type workout. Yoga with Adriene on YouTube is great.

You’ve got a brilliant goal to build to 10k and very achievable. Are you going to follow a specific plan? It’ll be great to follow your journey

[SueAppleRun Graduate10 60minGraduate]

Everything MissUnderstanding suggested. And....squats, 10 in the morning while you brush your teeth then over time to build up to a few of those sets a day, here and there, good for strengthening hips, glutes, quads, knees and calves 😁

[Beachcomber66 Graduate10]

I have two distinct types of exercise; strength exercises and stretch/flexibility exercises. I do the strength exercises first so that my muscles are warmed up before I try stretching. For strength I have done calf raises, crab walk, clams, leg raises lying on my side and of course squats. I do all of those with an exercise band. For stretches, I do hamstring stretch, quad stretch, Gkute stretch and adductor stretch standing. I don’t do all of those every day. Sometimes I need to put in some eccentric heel drops if I get a tight achilles. All of that regime is tailored to my needs; you may have different priorities.The Strength and Flex site will help. I built up to 10k from 5k in about 4 months, by running slowly using the magic plan. Pace came a bit later ; I was 66 at the time though! In short, you need a plan which matches your needs.