Not just Strength and Stamina... S & F Strength and Stamina...

[Oldfloss]

Hi folks...

Yes, you have guessed it...

Here I am again... and this reminder is for all the people who have not found out about core strength and stamina work yet.

We have a great sister site right here... it is the Strength and Flex forum..

healthunlocked.com/strength...

It is all about the type of strength and stamina work that we advise our runners to do alongside their running, it is one of our very own sister forums and it is brilliant... and if you have not visited it yet... you really should have!

Great tips and advice for the strength and stamina work that many of us find so, so useful to do alongside our running.

Also great, if by some twist of fate you have an injury... the ideas for keeping up our strength and stamina are very useful.

The rest of our body really needs to keep up with our legs! Many of us find this out, both when we are first setting out on our running adventures and then again, as the runs get longer.

So, on some of our rest days, non impact work is essential. That is what the forum is all about... and you don't need a gym, or oodles of expensive equipment to be able to participate!

You just need, You, some self discipline and a lot of enthusiasm

I have gathered a few basic links here.. beginning with the NHS site for Strength and Flex. Many, many folk did and still do use these alongside their running.

podcasts.apple.com/gb/podca...

So... just moving on from that basic link... here are some more ideas for the kind of exercise many new runners ( and some more experienced), ask about.

Beginning with dynamic pre runs stretches and warm ups...

Some folk do dynamic stretches before running, some not... you find what you need and what works for you.. but any pre run work must be dynamic...

verywellfit.com/how-to-warm...

Then, after our wonderful run, however long or short... we do our post run cool down and stretching...and, again many of us find these basic stretches perfectly adequate

nhs.uk/live-well/exercise/h...

I have begun each week, posting exercises for different parts of our running body. Last week, it focused on feet and ankles;

healthunlocked.com/strength......

This week... it is focusing on calf muscles... ( ours, not the bovine kind

healthunlocked.com/strength.......

So what I would really like you to do, is, to just think how important strength and stamina work is to you.

Listen to your body and note, any minor twinges, or persistent aches and pains... areas where you feel there is a need for some extra work.

Non-impact exercise on some of your rest days is essential, especially as the runs get longer, there is so, so much to choose from, and all of which can be done without the expense of a gym membership

E.g

Yoga.

yogawithadriene.com/yoga-ru...

Pilates

runnersworld.com/yoga-pilates/

Begin to form a regime of core strength and stamina work for yourself, keep it simple, do it on some of your rest days and it will soon become a habit... a good one

These are just a very few basic links...but I am putting this post and will be, later today, putting up some more useful links on non impact exercise work on the Strength and Flex Forum... so, please... do pay a visit, and once you are there... stay with us

You are worth it!

Floss x

PS

In answer to the question on the photograph? We all do

[Buddy34 Graduate]

Just tried a few of the runners world yoga , they're fun 😂. Trying to get into the positions but it's like everything else the more you do the easier it becomes.

[Oldfloss Administrator Graduate in reply to Buddy34]

Yes!!! What we need is some our new runners to join you too! xxx

[Buddy34 Graduate in reply to Oldfloss]

I actually think it's a great idea to keep all apps to do with running ie . C25k , stretching after a run , strengthening , and lots more on one page of my phone then they are all together . It remembers to to look at and try anything that will help with running hopefully without injury

[Dexy5 Graduate]

An excellent post to introduce those on C25k to this subject. Every time I’ve been to the physio, it’s been due to weak muscles in one area or another and I have been given similar exercises. Prevention is far better than cure.

[Oldfloss Administrator Graduate in reply to Dexy5]

Thanks Dexy... we know the benefits don't we? I just hope we can convert the new runners too

[Annieapple Administrator Graduate]

Thanks Oldfloss!! Great advice.

Love my app RunnersStretch! Some fun dynamic warm ups and post run stretches. I feel so warm before going out to catch the dawn & it’s kept me injury free throughout C25K 🥳

[Oldfloss Administrator Graduate in reply to Annieapple]

That is excellent!

[Granspeed Graduate]

Great post, as ever. So useful to have these links brought together. 👏🏼

I can vouch for the foot exercises - doing my arches the world of good! 🎉👍🎉

[Oldfloss Administrator Graduate in reply to Granspeed]

I am really pleased that some of the exercises are helping folk!

[Katnap Graduate]

Flexibility is very important and helps to speed recovery from injury. We all get injured at some time so if you love your running and want to get back to it quickly, remember your stretches!

[Oldfloss Administrator Graduate in reply to Katnap]

Thanks you.. trying to get the word out!!!

[Zebadee1 Graduate]

I am a big fan of yoga and go to a regular class. I don't always enjoy the class itself, but always feel amazing afterwards. And seem to run better the following day too 🧘‍♀️🏃‍♀️

[Oldfloss Administrator Graduate in reply to Zebadee1]

It works so well for many of us.. well done you!