Couch to 5K
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Strength and Flex and a few squaats😊

I downloaded the Nhs Strength and Flexibility podcasts ages ago but never tried it.

With my ankle niggle last week, and feeling a bit stiff after yesterday's run I went out into the garden with Laura (yes😄) for a gentle 30 min session.

Walking round the garden in circles and using trees and an improvised bench I really enjoyed it....and yes..there were squats.

I know I'm late starting these but I think it will be helpful...

I know Oldfloss recommends them and look how amazing she is..😊

I'm posting this to make sure I keep it up, there I'm accountable now😆

Happy running and stretching and squatting everyone...

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Okay fellow Jan, I'd parked this one as a thing bendy people do, and I ain't bendy... okay you've bendy shamed me .... is that even a thing? So ho hum, adding bendiness to Runniness (spell checker suggests funniness or runtiness) now. ...

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Ha, no its just gentle movement honestly😄..but I wouldn't move a muscle without some sort of program to follow, and definately feeling better now...

By week 5 I'm sure it will get more bendyfying😆...

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Okay glad you're following a bendy programme. We can sound more like Donald Trump with every made up word. Is bendyfying a combination of bending and terrifying I wonder?

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As Irish John would say Rolf😄😄...

How is London...so busy nowadays..😐

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I think i meant Rofl...rolling on the floor laughing..

Its my age😆x

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It's okay I screw those acronyms up too, I once told a colleague that his American friend was showing affection when signing off as LOL I thought it meant lots of love. That caused quite a lot of the real LOL I can tell you.

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Ha, looking at some of the replies on this thread it sounds like I'm now into S&F...not to be confused with that other acronym😉...

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It always was lots of love...these blooming youngsters changed it 🤣

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Well only got in at 10pm last night and it's quiet as we are in holiday time. But I love the diversity, today I saw a woman dressed in Miss Havisham white faded wedding regalia, walking quite merrily near Belsize Park. Only in London... my first London run on the programme tomorrow. So hoping my time per km improves as it's half the temperature here. I'm not aiming for speed would just like to run marginally faster than a km in 10 minutes.

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Have a good one!

Its R2 of Wk 6 I think? 😊

Go Jan go....

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That is the plan... 👍

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Well done, Jan, it will improve your running.

I have never followed the plan as such, but do incorporate a lot of the exercises into my regime and they definitely work.

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Thanks Tim, not sure I would actually do any squats without Laura egging me on...😆

Hope you're doing ok.xxx

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I didnt take to S & F but i know lots of people do it and find it very beneficial. It just wasnt my thing.

Instead i began yoga and more recently palaties to help core strength...... those squats and bridges get everywhere😀

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just back from my run and it did go well. It was raining, so cool but I ran for a minute extra than Monday, same run and a wee bit quicker in places. ( no nature didnt' call :) )

On my stretches afterwards thought about it a bit more than usual and made sure I kept my support leg facing forwards..(maybe my ankle tweak was down to poor stretching technique)

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Well done you and glad wee was size oriented and not nature oriented....💧💦

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I am impressed! I downloaded the podcasts and did a few in the forest when walking the dog (he kept giving me funny looks when I kept stopping to squat etc!). I just find it so hard to keep it going 😕 BUT I reckon running the B&B is like a S&F programme with all the bending, stretching etc, lifting furniture and turning mattresses is the strength work 😉 best of luck with it keep us posted

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I might give these a go. I have a dodgy left ankle which has come back to bug me. My exercise classes have stopped for the summer and I think the lack of forced real stretching and ankle pain are linked as it hasn't played up while I was doing the classes and running. Strength and Flex might help until the classes start again in Sept.

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There is a Strength and Flex community on here and the video of Laura showing you how to perform the moves is free to look at on itunes.

A park might be the easiest place, but I'm walking round the garden doing it😊..

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How are the exercises going Jan? Are you still going round the garden in circles or progressed to the park? 😉 I am still failing miserably to maintain a routine 😖

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I did week 2 once Sue, but there are a couple of things I couldn't do with my shoulder being frozen and I really need railings...😆

Not giving up on it though, I will try to get back to it, you know what its like..

My running distance however is going very nicely.

How are you doing..must be busy at this time of year and hard to get time to yourself.x

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Yes, VERY busy! I am managing to run with the dog 3 or 4 times a week but only short ones, due to time constraints and feeling exhausted!

Apparently there is a focus on core strength starting next week in the Bridge to 10 k forum (according to realfoodieclub). I hope that will be an incentive to do core exercises more regularly!

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Ah well, short runs are good for you...

That sounds interesting I did see something about that on the Bridge forum. I will take a look on Monday too.

Thanks for asking me about this Skysue you have spurred me back into action. Will do some exercises tomorrow.😊

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NHS Strength and flexibility doesn't seem to be available for Android phones. Does anyone know another one that is?

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