As I graduated on Sunday, I thought I really ought to start supporting my running with strengthening exercises to lessen my chance of injury.
Well, clearly it's needed! I'm not strong at all! I did some squats, press ups on my knees, lunges and a plank. Only did about 10 squats but think that's what's done it - my thighs are aching so much today! This is way more painful than running for 30min!
Any advice or encouragement is welcome! Help!
I started leg/knee strengthening exercises about a week ago and they are a killer!!! Conclusion, I must really need them! I have a long way to go before they start to feel easy, but it is paying off as far as running is concerned. No more stiffness in knees or other joints and the last run felt very nice and relaxed. My legs didn’t tire at all, which is a first 🏃♀️
Ok, so persevere and it gets easier? What exercises do you do? See, I don't ache at all after running. But I read IannodaTruffe 's post about what to do after graduating and his story about hurting his back out of the blue whilst running scared me into making an effort to strengthen up. I'm just so weak!
I use
nhs.uk/live-well/exercise/k...
There is no way that I can do all of these! and I am not even sure you are meant to, otherwise you would go squat-mental 🤪. Instead I I picked the “traditional” squat and try to do the remaining exercises. If my son is around I will finish with a plank, as he has challenged me to do one every day (please don’t tell him that I am cheating!)
I should add, that I do an alternative ITB (iliotibial band) exercise, sitting upright on the floor with one leg/knee (bent) across the other thigh (straight leg), holding onto the knee with opposite arm, twisting upper body towards the bent leg side until I feel the stretch
There is, somewhere on t’internet, a 30 day plank challenge. I did it a couple or three years ago. It gets you to plank for 5mins which I did. Then I thought what the *%#😊 I’ve got better things to do and apparently you don’t need to do for more than a minute or so to get the benefits anyway😂. I think variation is the key, there are so many on each and every exercise there’s no need to get bored. Like running a new route is usually good. But do try and keep good form throughout.
Yes, I think we did this! Can't remember where we got up to, but definitely a couple of minutes no problems! But is it was a while ago. 30s was just ok for me yesterday!
Maybe I could do a plank a day And then another exercise with it? Do you do something on running days too?
I do but not legs. Walking is fine as, daft as it sounds, doesn’t use the exact same muscles or motion as running. Even tensing your stomach, holding and releasing is good and can be done anytime. Tense, walk counted steps, release for counted steps and repeat . You can do the same with bum and pelvic floor (pretend to stop yourself peeing as you walk. Or really do stop yourself if necessary 😀). No one can see you do it and you are multitasking 👍. Heck you can even do that watching television 😄. The yoga teacher at home sounds a good idea too you can all enjoy that.
I do my pelvic floors in the car at red traffic lights!
My 16 year old son has challenged me to do a 2 min plank every day to prove my fitness level to him. Apparently, in his bubble of life, that is the benchmark of fitness. Who am I to argue 🤗
Bless😇. He obviously wants you around and fit.
Teenagers certainly express their love in very different ways 😉
If you find it boring to do 20 mins in one go, try breaking it down to a few mins each day and do a different body part. Anything that will become a habit like running. Core exercise is a must and planks are good, there’s loads of variations on them. The bridge for hip stability and stronger glutes is another, again there are variations and arm exercises as well as legs. With a strong core your body is strong and strong arms help you run faster too! Honest. As to getting easier, it may but then you tend to up the reps or weight used. So easier yes but then you probably try something harder, different - bit like going another minute on the early runs 😀. It really does make sense in the “normal” world to do strength exercises too.
I know you're right. But it's not as fun as running! So should I be doing some everyday? Or a full body set of strengthening exercises like twice a week? On rest days?
Find something you will stick at for the most part 😉. For me that’s a different body part each day and a you tube 15min yoga for runners when I get up mostly. I know it’s not the same as finding out for yourself (and I really don’t you to have first hand injury experience) but I’ve had a recent injury and truly believe the running and exercises around it are contributing to the recovery I’m making.
That's good advice, thank you. Interestingly, I've booked a yoga teacher to come home tomorrow - mostly to work with my 5 year old to help with his anxiety and occasional aggressive outbursts - but it might give me a refresher into some exercises we can all do together.
10 squats is probably up there with run 60 seconds when you’ve not done it for years... you’ll get used to it!
I did a benchmarking workout before I started running and it said average time 6 minutes, took me 7:04 and I was gutted, but then saw the average for my age range was 7:15!
Ok. That makes me feel better. A bit. I find they're complicated compared to running: 1. Put on trainers; 2. Run. Whereas these exercises are quite wordy to describe them, although videos are helpful too. I guess once you've done a few you get used to them.
Yeah... I have them on the TV in front of me so I can see what to do. Sometimes on the yoga I can’t get in that position yet, and I can still do 0 sit-ups... which I must try again soon... I’m over 40 push-ups now though 💪💪
That's quite impressive. To be honest, I reckon my legs and core are ok. My upper body strength is minimal. Although actually built some definition in my biceps through picking up kiddies over the past 5 years!
Well, I stupidly signed up to be able to do 50... taking longer than I thought, but I won’t quit. Maybe I should set a target of one sit-up? Like everything else you gotta start somewhere and you got through C25K, you can do anything.
I’ve just remembered a post from a while ago you all might like Dragonflies , UnfitNoMore It’s more about a gremlin called Gary. Put Gary the Gremlin in the search box and click on Oldfloss ’s poll - and also read mfamilias’s update on him 😄.
Will savour in my lunch break
Yeah take it slow. Rome wasn’t built in a day
You start small and get stronger by degrees 💪👍😃
There is a strength and stamina thing which I’m going to start/try tomorrow. I think it’s suggested that you do it in conjunction with C25K. Type that in and I’m sure you’ll find it.
I'm not sure I'm even ready for that yet! Will do a few squats etc regularly then I might try.
Are we ever ready? I’m not sure how far I’ll get but at least it’ll give me an idea of what to do and of how fit/unfit I am. Slowly slowly catchy monkey.
That's true. I'll see how this week goes. Let me know how the programme goes for you.
Strengthening Exercises for Knees
Squat Challenge Week One is Go!
Daily squats (aka penance)
Any links to knee strengthening exercises?
What are some simple leg strengthening exercises?
