How is everyone, as we enter the second week of April. I am now a whole year older, since Sunday, not wiser though... and am looking forward to seeing you all at some point this week!
It has been a whole week of super runs for so many of us; and , it has certainly been an active week for all of us, runs or not, which is great to see.
Some of us still on the IC,( not so great), or just feeling our feet again after leaving it.
I notice this morning that a fair few have left the isolation suite and are off the couch and out there...just taking it steady Wonderful!
I have noticed, also, a whole lot of new runners beginning C25K and many of them joining us here for a chat.... as are one or two old friends who have reappeared again!
The month is moving on, the weather is unable to make its mind up, times are still tricky, but here we are still.
I know that many of you have done a little bit of a running Spring Clean after last week's post and are feeling positive and eager to move forward with your running. I am still feeling that buzz and having managed a glorious run in glorious sunshine this morning, after a day of howling wind, hail and rain yesterday, I feel even better!
So... what on earth is that photograph all about?
Well... I am of course, famous on this forum., ( errr, sorry, that should read Infamous), for my many running sayings; I am of course, that snail in the photo , my mantra since I began running being slow and steady and I have a whole lot of running sayings !
One of the sayings that I use often, is about landing lightly when we run, I call it, kissing the ground with our feet. It sums it up perfectly !
The way we run is so important to us all, and for all of us it will be different, but, there are small things that we may try, which may make a HUGE difference to our running.
We are thankfully all different, age, size and shape...but we all know about gravity and we do know that we are lifting our own bodyweight against that as we run... and then we land!
There are lots of posts on here, a lot of the time, with folk talking about landing heavily, slapping or thumping along; they worry about the noise they make when running with that thump, thump, thump, but forgetting the noise, that heavy landing is having, or may have, over time, a real impact on your knees and ankles and lower back.
So what may we be able to do to help us to, land lightly and quietly, when we run. Things that can help our enjoyment of running and maybe our running performance too.
( Remember these are ideas and strategies that I have read and found out about...they help me).
Okay. Here goes:
We need to run in a comfortable way, but by engaging and focusing a tad on our core, ( the middle bit of us:), that can, 'tighten' everything up a little; loose running could result in that thump, thump as our feet hit the floor.
So; core strength exercise, and exercise also for our feet and ankles, incorporated into some of our rest day exercise, may be really helpful. Making everything stronger.
Trying to relax our ankles when we run especially; holding then rigidly is not going to help with the kissing the ground at all.
I know I find the ankle exercises really useful for lighter running and there are loads of links on the amazing Strength and Flex Forum.
When we set off running, we may, at the start of the run feel fine, landing lightly is not so much of an issue; but, and this is not just applicable to new runners, as we continue, we may feel tired and that is where everything may go a bit looser, and that is the point when the work we put in to make our running body stronger, will benefit us.
We can, and this is where I say, it works for me.... try think a bit, about our cadence. Sometimes, shortening our stride, rounding those ankles, and running just a couple of steps faster, even for a short time may make a difference. Engaging the core, and just tightening everything up a tad.
On my run this morning, the last Km seemed a tad daunting; so I straightened my back, engaged my core, ( not tensed up), and I just upped, ( literally, rounding my ankles a tad higher off the ground), my steps a fraction for a very short time. It worked. The heavier steps lifted and I was landing lightly and quietly again.
This all sounds a heck of a lot to think about, especially when we are just setting out on C25K, but with practice it becomes, hopefully, second nature.
There is a saying and a correct one, that we were born to run, we were; all of us, whatever shape, age or size, but sometimes it doesn't feel like that and so, by thinking and focusing a little more on aspects of our running, that may make it what it should be, enjoyable
These are just ideas and suggestions... I have tried to land lightly, ever since I heard the lovely Laura mention in it when I did C25K...I work on it and have worked harder as I have progressed with my running ( and my age)
I try not to terrify folk by running softly up behind them, it doesn't always work. EEEk!
So, now it's your turn.. what works for you?
Pop into the Corner this week, when you get the chance . Slip off the shoes and share with us, how it is all going.
I look forward to hearing, ( shhh ), how kissing the ground might be helpful to you
Oldlfoss xxx
UPDATE
I am linking a post from one of our awesome running friends... it is well worth a read and will certainly give you the confidence to move forward safely whether for the first time or as a repeater.
I had a peaceful, sad but and memory-rich few days, as it was my mother-in-law’s funeral yesterday, sad but so rich in various memories from the many, many family members and friends, who came to the funeral and reception.
And today, another leave day for me, I ran Week 2 Run 2 of ZR5K. And it was a sunny and dry, but a fresh and cool morning. The running felt easy. As a second timer, I didn’t even care if walkers saw me stopping and starting, or doing my five heel lifts after each little run interval. I was in my little running zone. My new Altra shoes are holding up well. I seem to have acclimatised to zero-drops easily through allowing them to join me on this slow and steady C25k journey.
My trick of continually trying to tread lightly is, I think, down to my music. I’ve put together a playlist open.spotify.com/playlist/4... that has songs somewhere between 140 and 150 BPM, matching my beginner’s snaily slow cadence. And the slight changes in tempo in the music keeps me trying out the different cadences, keeping me on my toes as I try to match the beat of the music from song to song.
A great mindful and steady day full of memories and slowness, a kind of soothing island in a larger world that is full of loudness, anxiety and speed.
As you can see, slow and steady as a snail is also a motto for my running and being.
Oh goodness. What a range of emotions and feelings over the last days. How special to have the lovely happy memories tucked in amongst the sadness x
Your run sounds to have been excellent and it is good to know that your new shoes are working as they should.
I think the heel lifts, sound just the thing and even better, your idea for the music helping with the lightness. Matching feet to the beat, is a great tip and it keeps us mentally aware too. I know certain tracks (ABBA usually), can lift my feet and zip up my pace.
A day as you say of mindfulness, sadness and gentle joy, and you embraced every moment.
As you say; Slow and steady not just for your running, but also in life.
It's my mantra in all I do.
Thank you for popping in to share this with us xxx
Hi Oldfloss, your ankle tips are really helpful. Having only run once this week due to worries that a ligament in my foot/ankle might be playing up I'm now feeling well enough to consider doing the Parkrun tomorrow. My mantra will be 'cadence and core' thanks to you :)I'll be taking it slow and easy so the snail is pretty inspirational too
Snailing it, works, ( for many of us, certainly), and, as time and running evolves, snail speed increases naturally!The ankle exercise is really great, you may be surprised at the difference it makes to your running. Take a peek across at the S and F Forum for links
Kissing the ground with our feet and ankle strength and flex all good advice. I’m lolling on the couch and feeling I should make more effort so have a walk planned for tomorrow. Something I’ve found which is funny, on longer runs is when I get to about 8k my knees bend, I get progressively shorter until i realise and straighten up, Love your posts Floss x
I knw the feeling of the bend! We do have to use our heads as well as our legs when we run don't we?A walk today will be really good for you... taking it steadily and moving forward again.
The ankle work I started a while ago when I was beginning off road running ... I found a great site with ankle strengthening exercise. Wild Ginger Running, Five minutes mostly and literally so easy to do.
Shouting out to a few folk, to find out how it is all going... there are plenty of cushions here, and the sun is shining too :)quirkybee -David-G dijep Elfe5 skysue16 16 Lola-bear Marvincat doggytail Shandy1 Greenthorn Tbae grumpyoldgirl Renidragas
Hoping these folk are all up and running with us too ? WhaleSongC LeeU Poppdog Mum22boys Oldgirlruns Debgood123 Hidden Vespina Mummycav Katprid Jell6 Hidden Week7 LottieMW Mumpark
I am! Leaving for W3 R3 in a bit. Feeling a bit sluggish this am tho :(.
R2 went great, but I also went to yoga before that day’s run. (Usually I try to alternate days).
I asked to focus on back core strength and the teacher really delivered :p. I find front body core work easy enough to fit in, but I have to concentrate harder on my back too otherwise my posture is terrible.
The snail makes me giggle. We get giant African snails here. This morning one was moving unnaturally fast…. Closer inspection revealed a land hermit crab had moved in :).
Well, I think I pushed myself a little too hard counteracting the sluggishness - my pace was the fastest of my week 3. Joints feel good, but looking forward to keeping it slower in the future :p. R2 I felt like I could keep going, this time I was definitely maxed out when the podcast ended.
Loving the snail pic OF, snails are underrated, I have always been fascinated by them, and they do have a thing or two to teach us! On the running front it is going ok, I repeated W7R1 yesterday, after having to stop 5 mins before the end in first attempt, which was disappointing. Nevertheless with some motivation from my running mate, who is also my hubby and more advanced in age than me (If he can do it, I can do it) I got out again yesterday and although it was quite chilly I was determined to have another bash. Started with the dynamic stretches for the first time and then a fast paced warm up walk. I realised after some helpful advice (thank you again WillowandSola) that I had been trying to go too fast to keep up with him (he is much fitter than me) so this time I was super super slow, and it worked! the run was much more enjoyable and I managed to get to the end! I feel more confident that I will be able to manage 30 mins now anyway, but is there such a thing as too slow?!! Getting into running has been one of the best things I’ve ever done So I am planning to keep going forever now! Even if it is at a super slow pace.
Lovely positive post... and loads of the three As here... acknowledge, accept, adapt.He is fitter and faster.... that is just fine, this is your run... slowing down... perfect!
Super slow is just fine... it gets us exactly where want to be and beyond
I love snails.. they are so interesting and can move faster than we may imagine their stoic determination too, all weathers and all locations You are right... we may learn a lot from them.
I am so glad that you made that run 7... thanks to SueAppleRun .
You will get to that 30 minutes and you will have enjoyed it, ad we will all be there at the podium to cheer you home.
Thank you I hope so, just a few more runs left now (only 8 runs to go if all goes to plan!) and then it will be on to crack the 10k! just got back from a 7k walk, these walks are so much easier now I am fitter, esp on the uphill which I used to struggle a bit with. No snails in sight today!
You will get there, and so many things will feel easier as you progress! Stronger and healthier all around. I didn't see any snails yesterday at all... maybe still a tad chilly
My neighbours will be waking up to groundhog day as they see me chugging round the garden avoiding treading on dogs lol. Covid has found me and my son, altho the OH is flatly refusing to have a positive test 😆. It's so strange that we both have it but he doesn't. Anyway I'll have a go round the garden 🙈 and see if that feels ok. It will be a good opportunity to try out some of your tips 😊
Oh goodness... how many folk are getting zapped right now?Hopefully you may feel not too unwell, and a garden run as and when cannot be bad.
The core strength work and the ankle work may be just the thing... not too tiring and very beneficial; but do listen to your body and if it says NO... listen !
Hello all. I'm planning to restart the programme for the second time following a bout of Covid that has left me feeling worse now than I did during isolation. Planting a hedge and building a veg bed probably didn't help, but I'm not great at doing nothing! Back to Week 1, Run 1 and will keep your excellent advice in mind 😊
Welcome to the corner..it is comfy here and lots of friends here too. Hoping it will be an outside corner soon :)This is all sounding positive; so, so many folk here have had this wretched Covid and been left feeling very debilitated and weary.
As a result, many have started this great programme again
Just take it really slowly and steadily...if you need extra rest days, take them. There is no rush at all.
It is odd how we do all the 'other' stuff and don't count it as workout... but we should... gardening especially!
Thanks Oldfloss, some really good advice there as ever! And very timely, as it was precisely that conversation which I had with Dexy5 yesterday afternoon! Over coffee and cake of course, which won’t help the wobbly bits but was very nice! I’ve always struggled with ‘heavy foot’ syndrome, not just when I started running but as far back as I can remember - including always landing heavily when dismounting from a horse whereas everyone else seemed to land on springs! So I think the advice you’ve given plus perhaps looking at the website given in one of your other responses to try and do something about my ankles. Every little helps as they say! I’ve finished C25K again, my last run was Tuesday when I was accompanied by @Coddfish and today I managed to complete parkrun with a mixture of running and walking in a fine snail like manner! So all feels good at this end of the sofa! Happy running one and all!
This is all sounding really good, especially the coffee and cakes The heavy feet thing is fascinating and I know what you mean about dismounting from a horse. I was just glad to actually land upright!
You had a great repeat C25K!!! And park run today too... run/walk. it gets us there and happily too !
The ankle stuff is great. I have done a session this morning... Wild Ginger running... all short but so effective!
Good to know that all is well with you and to share xx
Ankles! That was my first running injury. I overdid it in the last week of C25K, and caused myself a doubly sprained ankle.
It took me a month to get back from that!
My problem was the common one that my muscles had developed a lot over the nine weeks of C25K, but the tendons and ligaments were still slowly catching up and hadn't strengthened up to match.
18 months and a thousand plus miles later, my ankles are now pretty resilient.
We have all these bits of our running body that give is little or not so little niggles. Ankles are very tricky!You are certainly making good use of those ankles now, but a bit of ankle exercise could still be useful
Sad toes/Happy toes, whilst sitting down relaxing after a run
For the first time in a while I managed 3 runs this week. Run 2 was me against 45kmph winds, I didn't let them beat me😊 Today was fantastic weather, frosty still but sunny with blue skies 😎, so off I went, slowly. About 2 k m in I thought this is so slow, so I might as well go a bit further. So also my first my 6km for a while !
That is brilliant and in those wind speeds...wow... you are braver than me... the wind nearly upended me last week!Three runs and real corker of a 6K.... you should be very pleased with yourself!
Hello Oldfloss thank you for your great post and the replies which switched me on to wild ginger running and also Shane Benzie.
Please could you describe a little more of how you think about your ankles when doing a running form check? I think you referred to it as rolling your ankles?
Are you thinking about lifting your outer or inner ankle up/in/out.... ? I'm really interested and want to try it out on my next run. Thank you.
When I mention about the ankles... as you run, you think of it as a cycling motion with your foot.. a rounded , relaxed roll ? It is hard to explain.. . I could show you ( ha ha) !
The lifting....this is harder to explain.
The running step has a push down motion but also a pull up... ( you would have to do this in slow motion to see what I mean...after the push down of the step then you Lift the foot/ ankle a tad higher... the pull up and slightly rounded motion...
Is this making any sense...? I'll try and video what I mean and get a link to you! Might be Tuesday as I have small runner in training tomorrow!
It is interesting and you will be amazed at the outcome when you have tried it for a while! Well done you!
Thank you so much Oldfloss ! Yes, that makes sense. If you get time to make a video that would be incredible. 😀 I will look forward to it. Many thanks.
Fabulous post Oldfloss ! Great advice too. I do several ankle exercise before every run, as my ankles felt too stiff and achy before. The exercises have helped loads.I’m reading Helen Halls book ‘Even with your shoes on’ . It’s a fantastic book and she talks about posture and how this can make the world of difference to technique. She too kisses the ground with her feet as she runs, a beautiful way to describe being light on your feet. Something I haven’t mastered yet but I’m a work in progress ☺️. I think we all are to some extent.
So this week (just gone) I had my mum come from Yorkshire to see us. Haven’t seen her since October, as she had to cancel her pre Christmas trip as me, hubby and the kids had COVID. Sooooo happy to see her as I’m sure you can imagine.
We had lunch out just the two of us whilst the kids were at preschool and school. Bacon and Brie with sweet chilli jam in a ciabatta 😋, very tasty!
Kids loved seeing mum too.
Puppy 🐶 got his second jabs lat Monday, so we can start putting him on the ground in public places and do a bit of walking as from today.
As for my running well I’ve only gone and graduated again! 🏆😀🥳🥳
Honestly the highlight has been since I got to running the 20 and then 25 mins runs up to 30 mins. Missed it so much running for that length of time and so thrilled to finally make it to the end again!
The final few weeks felt easier than the first time around. Nearly 16 months between graduation 1 &2 and I have written a post yesterday, warning others not to put pressure on yourself. As for me it resulted in over 10 months of injury.
A cautionary tale. Will just add when I first got injured last year I couldn’t bare the thought of starting C25K again. Only because it was going back to basics but I soon learnt that was exactly what I needed. The program is there for a reason!
Even my recent journey on C25K I have repeated weeks, if I’ve had any pain I’ve stoped immediately and taken a week or so to rest up. You have to listen to your body and do what’s best for you.
Finally I will say when I run I make sure my chest is up and shoulders are back (as if crushing a breadstick between the shoulder blades). It opens up the airways more, more oxygen coming in and therefore running is more effective.
Hugely helpful ! Thank you for this!HUGE congratulations on your RE Graduation too! It does feel amazingly special doesn't it? I think if I may I will link your post, it could be really useful to some of the folk here in the corner
I am going to take a look at that book!
So wonderful to see your Mum! What a lovely time you had.... just perfect.
Pupster is in the way to being your running companion maybe when he is older? Even if you just chase him around a lot... he could act as a workout
I am glad that you find the ankle exercise as useful as I...I put mine down to being old and creaky sometimes but after a nights sleep they do feel stiff!
Lifting our head and tightening the core works wonders... I managed a quite speedy for me last 1K today at the end of a 5K run... I even impressed myself
Thanks again for this... I am hoping everyone reads it!
Cheers Oldfloss. Share away by all means. The book is definitely worth it. I shared the podcast a while back that I discovered Helen Hall on. I will add it here if you want a taster 😀 She’s fab. xx
What a beautiful shell you have OF!😄Running in a comfy way - yes, yes, yes!! (I still run at my most relaxed with the sun in my eyes- something to do with warmth & eyes half shut!😂😂)
No running this week- I brought my running gear to Italy, but steep mountain tracks or busy city streets made it difficult - so LOTS of walking. 11miles on hard pavements yesterday tells me my PF is settling well - great news for running. Post Covid breathlessness slowly improving too. 😄
Thanks ! All sounding really good and your holiday sounds super... walking is good, especially if you are enjoying it!Glad everything is settling down too... what a terrible thing this virus is.
Take care of you x
Duly noted. Tighten core. Kiss the ground. Ok I’ll try on my next run 🏃♂️
Week 4, run 1 done! Shoelaces tighter and the ground was definitely kissed a bit more gently! I still can’t believe I ran for five whole minutes. Twice!!!
And run two now :). A Different location kept me guessing about where I was in my run :p. This was mostly off road with some rough terrain - so I’ve noticed a different set of muscles got activated!
Absolutely...different locations make for exciting running and our body does adapt, to them. The more we do , the better and just being aware of the challenges is all.Huge well done you!
My husband is on week 3 day 2 now, and I think he has caught the bug too :p. The first weeks he lacked motivation, but now he is racing to catch up! (I’m traveling for two weeks next week, so he just might have a chance!).
That’s week 4 completed now. Almost halfway, and almost a whole month of ‘running’. My kids joined me today, and talking to them was much easier (tho I avoided all the hills!).
Big trip is Wednesday - hope I can get a run in before then, but the Easter weekend is always pretty hectic :(.
Love your post Oldfloss joining your snail group and kissing the ground …..and where can I find the ankle exercises do you have a link?
Good morning...lovely to see you here in the Corner... a great place to slip of those running shoes.
I'm not sure how I've missed your posts...I wish I hadn't! So interesting to follow your route through and on a treadmill too. We have had a fair few of our friends on here completing C25K indoors and with huge success.
Folk live in places where temperatures make running outside impossible for many months of the year and also, folk who live in locations where running outdoors feels unsafe, and they all complete the programme in style! Fantastic!
So, here you are and kissing the ground with the rest of us Here are some links. it is a post I did for S and F a while back and if you pop across to Sand F there will be others!
The foot exercises are terrific, I do a routine when I start my day.... massaging the calves, ankles, knees and toes, and of course, humming the tune Heads, shoulders knees and toes as I do it.. My Nan did the same routine... and was still going up and down a long flight of stairs at home, until she was 98!
I just found the lady I remember, particularly, on the forum.. she had to finish running, sadly, because of a medical issue....She lived in India. I am posting the link to you as I think you may find it interesting?
Once again you post inspired me to shuffle….. despite testing negative for COVID earlier this month I have been completely wiped out, no energy, out of breath walking over a speed hump! However today I pulled on my trainers and made like a snail. Wasn’t my finest outing and Strava, not very helpfully pointed out that this time last year I was running 5K, with a pace of 8.6 per km. that was definitely not my pace today. I struggled to ‘run’ for more than 10mins without a breather, but I managed 4km, slowly… hopefully I’ll be able to keep going now and start to rebuild some kind of fitness. Thanks again for the gentle nudge. 😁
Oh my goodness xxx I think maybe it was one of your finest outings!The way you have felt and are feeling is horrid, and we still know so little about this variant, still.
You ran... you ran a long way, yes! You did.
Now, maybe, just be kind to yourself....maybe, and this is just an idea, start again with C25K.
So many of us have are doing this... we know what is coming, there is nor pressure and we know we can do it.
I know it seems like a long way to go back but it is working for so many of us. Me included! Try not to look at what was, but what is and what is to come... the three As Catch up post of a few weeks back says it all.
Thanks Oldfloss, I think that going back to the beginning might be the way to go. I’m trying to find a beginner runners group to see if that helps keep me going. They use the C25K programme. Fingers crossed. Thanks for the positive ‘strokes’ xx
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