TOXIC 10 TIP

[welsby1967]

When I was training using the C25K app I learned about the NHS Strength and Flexibility app too, it really helped me succeed on the plan.

Once I’d graduated I didn’t use it quite as much ( foolishly I now know) and as I upped my 30 minute runs to 4 times a week, I began to really struggle with the toxic ten - I’d not really had an issue beyond the first 5 before.

So this week I tried to think what it might be and then I remembered the S&F app,so I’ve been doing the first 16 minutes before my brisk walk and then my run as normal, then after my warm down walk I do the 2nd half of the S&F app whilst my muscles are still warm.

Guess what no more toxic 10 and my pace improved too.

I’ve had much better runs this week and I’m feeling much more positive.

This works for me and may not for others but sharing anyhow.

Happy running.

[Tbae]

Very pleased you have found something that works for you and thanks for sharing.👏👏

Personally I do not have a problem in that department, but very interested.

Do you dynamic stretch during/before your walking warm up.🤔

leg swings, bum kicks,lunges, knee raises, leg cross swings ,walking quad stretches and donkey kicks, stuff like that.

Do you perform post run static stretching.🤔

Of course the golden rule, no matter what you do pre run do not contract your muscles. 👍

Atb to you with your journey.

👊💥🏃‍♀️🌟👏👏

[welsby1967 Graduate in reply to Tbae]

Yes dynamic stretches I do a mix of both it was exactly that I was pointing out as I’d forgotten to continue to do them 😂 makes a world of difference doesn’t it

[Tbae in reply to welsby1967]

Brillant.👏👏

Just added golden rule above.👍

I think deep breathing and exhaling during warm up can help some folks also and Laura’s guidance in avoiding stitches for some. 👏👏

👊💥🏃‍♀️🌟👏👏

[JaoJao]

Is there a link you can share? X

[welsby1967 Graduate in reply to JaoJao]

google.co.uk/search?q=nhs+s...

[Happyrunningfeet Graduate]

Thanks for sharing. I may have to give it a try see if it helps x

[Biddy62 Graduate]

Following my recent post about the dreaded Toxic 10/20 and the community confirming my own thoughts about insufficient S&F I will be looking into this idea further. Thank you. Perfectly timed post👍🏻 😊