Strengthening Exercises

[JaoJao]

Hi everyone, can we use this thread to get advice and links for strengthening exercises. Strengthening exercises can enhance and improve our running and by doing these on rest days makes for a good cross straining regime.

In a nutshell it ensures that the rest of our body doesn’t get left behind whilst the running is focused on legs only. Makes perfect sense doesn’t it

Any tips, links, shares all appreciated and welcome.

[suebuzz Graduate]

There is a strength and flex podcast on the C25K podcasts.

[backintime Graduate in reply to suebuzz]

and a strength and flex forum

[suebuzz Graduate in reply to backintime]

Backintime. Where do I find this forum please?

[backintime Graduate in reply to suebuzz]

healthunlocked.com/strength...

[JaoJao in reply to backintime]

Thank you I’ve joined the strength and flex forum now and will take a look. I guess there is a vast array of suggested exercises out there and plenty to choose from.

[backintime Graduate in reply to JaoJao]

I signed up too...just can't seem to squeeze them in but I need to

[JaoJao in reply to suebuzz]

Thank you Suebuzz I will check it out now xx Much appreciated

[backintime Graduate]

Good idea jaojao

I really need to do some strength exercises, (I'm reasonably flexible already) but I really need to work on core strength

[JaoJao in reply to backintime]

I’ve also heard and seen people using yoga as their strengthening exercise, I need to look into it a bit more. Poses such as plank, downward dog, upward dog, pidgeon... this would be more up my street.

[backintime Graduate in reply to JaoJao]

my greyhounds do an awesome downward dog perfect pose

[Oldfloss Administrator Graduate]

Link onto our designated Strength and Flex site which can run alongside this...oh.. you have done.. well done you!

The post for Newbies links to this for our new runners.. and it is why we recommend Strength and flex and stamina work on some of your rest days. And, upping that as the runs get longer too

[JaoJao in reply to Oldfloss]

Lots of valuable resources at our fingertips! Great work.

[JaoJao]

I found this exercise guide online yesterday for women. Happy to share.

anthem-publishing.msgfocus....

[JaoJao]

A strength exercise is any activity that makes your muscles work harder than usual.

This increases your muscles' strength, size, power and endurance.

The activities involve using your body weight or working against a resistance.

You should try to do 2 sessions or more of muscle strengthening exercises a week.

Examples of muscle-strengthening activities include:

lifting weights

working with resistance bands

heavy gardening, such as digging and shovelling

climbing stairs

hill walking

cycling

dance

push-ups, sit-ups and squats

yoga

[JaoJao]

I have decided to put together a mini yoga routine for my rest days incorporating poses recommended for runners. I used to do yoga many years ago so it will feel like visiting an old friend! I've yet to decide sequence but these ones have come up a lot in my research the last couple days.

Downward Dog

Upward Dog

Plank

Bridge

Pidgeon

Cow

Low Lunge

Spinal Twist

Legs up the Wall

Locust

Bow

Happy baby

Tree

Butterfly