Here we go!

[Welshjax]

Week1

Run 1

Yay did it and although knees complaining even tho I used my hour yoga as a warmup

[Chocoholic77]

I did my first run today too. Good luck!

[UnfitNoMore Graduate]

Great job on the run. Careful with yoga as a warmup... if there were any poses where you held a stretch in the legs for any period of 10s of seconds, the stretch will do what it’s supposed to and lengthen the muscles a little... which takes some stability out of the joints, and can cause injury. Any static stretching is for after the run.

[TopCat22 in reply to UnfitNoMore]

This is such helpful advice! Thank you! I have pulled a muscle in my calf twice now (on week 3 and just now on week 5 run 1) which is really frustrating as I have to wait a while for it to get better. I had been doing yoga type stretches before a run. I shall stop that now. I’m a bit clueless as to what I should be doing instead though! Any advice? At my age (52), I feel quite stiff and inflexible in the morning unless I have done some stretches (I like to run in the morning)

[Welshjax in reply to TopCat22]

I actually to an hour yoga set every morning during lock down.... for me with quite bad arthritis the slow neck and back part of the warm up is essential. There are some free utube videos for simple beginners yoga.

[Welshjax in reply to UnfitNoMore]

I’ve quite a few problems with my neck and back with degeneration.... I’ve an hour set which is not intense and I hold the poses for 5/10 seconds max. The reason I thought to run after was so I didn’t cause damage. While running the bottom of my back was really sore.... could this be due to yoga??

[UnfitNoMore Graduate in reply to Welshjax]

I doubt it... my concern was more in the leg joints. If anything yoga is going to be great for core stability, which is what runners need to lessen the chances of such pain.

10 second holds are good from what I’ve read... with a longer stretch it’s often possible to go further into it every 12 seconds or so (I forget the science behind this) and that’s where stability issues can come... as a former victim of dodgy knees I did a lot of reading around this a couple of years ago.

[Welshjax in reply to UnfitNoMore]

Well I’m going on my second run this morning before my yoga..... lush day so will do my yoga in the garden and use it as a stretch out come increase core?!

[Keayma]

When I started my knees did hurt. I'm now on wk4 r2 and it's getting better. Try and slow down see if that helps.

[palestrina Graduate]

W1R1 is the most exciting of the lot! - well done. You don't need to stretch before - just afterwards. You could do your yoga on the non-running days?