CATCH-UP-CORNER...JULY ... WEEK 2...Everyone Welcome.... Grab a cushion and sit a while...

[Oldfloss]

Keep strong and flexible

It's your duty to be flexible

Keep strong and flexible

if you want to be fit..

****

Don't fail to do your stuff

On some rest days, that's enough

Keep strong and flexible if you want to be fit!

********

Good Morning, running family!

I bet you enjoyed that little song, sung tot the tune of Keep Young and Beautiful !

Yes, here I am again and yes, another week has gone by; and some of you , no, ALL of you have been doing some pretty incredible things.

We have got Loads, and Loads of new runners joining us. ( I am hoping some of whom, may find their way to the Corner ), we have got some repeaters , running through the programme for a second or even third time and finding it so much fun. We have got many folk reaching that graduation Podium too, the Champagne corks have been a'popping, ( sparkling water for some), and we have celebrated each and every new Graduate's success.

Me.. well, I have had a run this week... yesterday... first one in a fortnight... short and sweet, and paying testimony to the fact that yes, the runs do wait for us Still listening to my body... creaky old thing that it is and still taking notice too!

So.... what is my very long ramble about this week.... well... the song lyrics??? may give you a clue!

( Apologies to Al Dubin who wrote the original words ).

This ramble is about exercise... which I do know I have chatted about previously on the Corner chats.

The reason I am thinking about it again is because, I have been reading the posts over the last week and there have been a fair few that have mentioned folk struggling a tad, with persistent niggles, aches, pains and general, “...this felt really hard”, issues.

Well,,, it turns out that some of the posters did not realise that their little problems were probably stemming from the fact that in following the programme, all they were doing was.... running!

What ! I hear you cry.... But that is what we are meant to do isn't it?

Yes it is... BUT, ( there's that , but , again), it is about a doing a whole lot of other things too.

It is a really, really great ideas if, on some of your rest days, you do partake in some core strength and stamina work. Some other non impact exercise, that is different than running. On some of your rest days...not all.

Having a rest... a real rest from exercises is good. Really good.

If you have read the Essential reading pinned post on How to Run C25K, you already know this You really should read it if you have not.

But, even if you have, reminding yourselves is no bad thing.. and, because I read a post earlier which actually asked me , "... strength and stamina, what's that..? Never heard of it" , was an added prompt to just get this post out!

So, a quick refresher course follows...

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

healthunlocked.com/strength...

On this site, guided wonderfully, by the amazing CBDB ,you will find some 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 am not going to put a load of links here again, you may just want to have a peek across at the S and F forum for yourselves Please do.

The point of all this is, that I would really like you to just think how important strength and stamina work is to you right now in your running. 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. Again, great ideas over on the S and F Forum.

Plus...You can cycle, dance, walk, climb or swim... a day's gardening, a housework blitz.... decorating... whatever. All contributing to keeping every bit of us going

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!

You are worth it! I am worth it, we are ALL worth it.

So, to the running friend who asked me the question, “...strength and stamina, who needs it?

We all do

Looking forward to hear how it has all been going for you all. Plenty of cushions here and we are all eager to share.

Oldfloss x

UPDATE*********

PS

I am a chump!

I wanted to mention Yoga, specifically as one of the exercises we are able to do alongside our running...

The reply below from our wonderful Bluebirdrunner says it all. She has followed and still does, a regular Yoga Routine and has completed, enjoyably so many of thee Challenges that are put out on Yoga with Adrienne.

The mental, as well as the physical benefits are terrific

There are many links to Yoga on the S and F Forum... it is well worth you taking a look,

Thanks Bluebird! x

[LiisaM Graduate]

This is the *perfect* reminder for me today since today is a rest day and I have NOT been doing my weight exercises. Thank you!

[Oldfloss Administrator Graduate in reply to LiisaM]

I really hope that you found some time to get them down. You do have plenty of exercise most days too! z

[LiisaM Graduate in reply to Oldfloss]

I did a short (introductory) run with **your** coach this morning. I like it that I'm learning things I didn't learn from NHS running! I had breakfast and had some major energy for work in the basement--lifting 4 40-lb bags of salt into our water softener.... And Molly went .4 miles w/ me for a morning walk. Now for the rest of the day! Hope yours went well! xx

[Oldfloss Administrator Graduate in reply to LiisaM]

This is so good! Huge well done to you!It is good is it not, to be doing things, slightly differently? Shakes it all up... I enjoy the Tough Day Easy Run... just 20 minutes... I do it early of course, but I let all the hassle just float away!

I am so pleased that you are finding that time and getting walks with Molly!

That bag lifting really counts too... brilliant !

We are just back from the Coast... but I am sitting in the sunshine

Enjoy your day xxx

[David_G]

Well said Oldfloss , even experienced runners need to be reminded of the importance of strength and stamina and doing low-impact exercise on non-running days as you've suggested. Sometimes, in this busy world of ours, it's all too easy to think 'I'll do that later' and keep putting it off. 🙁 Then, one day, you pick up a niggle or injury and spend time recovering and regretting that you didn't take care of yourself in the first place 😉It might also be worth mentioning the importance of hydrating properly, particularly in warm (and especially hot) weather as this can have a massive effect on how we feel! 🥵

[Oldfloss Administrator Graduate in reply to David_G]

Absolutely... thanks for that timely reminder re hydration and hot weather. The great hydration habit, is mentioned in the, How to run C25K...but if folk don't see it!

Thank you for this really helpful post.... we all need that gentle nudge sometimes.

[M0use Graduate]

I've always done a lot of walking (thank you dogs) and fairly energetic gardening and after a lot of physio visits for painful ankles and feet daily stretches for those areas. I've been assuming this will be enough but happy to be educated if you think I should do more 😊

[Oldfloss Administrator Graduate in reply to M0use]

Loving the dogs, they do get folk out don't they... rain or shine!

I think you are getting a fair range of exercises in and following the Physio's advice re the ankles is probably the safest thing to continue with.

Although, some of the really gentle, simple but really effective ones from Wild Ginger

wildgingerrunning.co.uk/

wildgingerrunning.co.uk/202...

Running... just search ankle exercises... are really, really great!

Well done you!

[M0use Graduate in reply to Oldfloss]

Thanks, great link, as always. Most of the exercises are the same as my physio gave me but I've added one or two extras to my morning repertoire 👣😁👍

[MissUnderstanding Administrator Graduate]

Such a well timed post! I read an article someone posted about how people who run often actual decrease their step counts overall because they are more sedentary in between. That really hit home with me because I’ve almost stopped my daily walks because of running more and I’ve realised I really missed them. It’s not quite rest day but I did a super chilled run (“worst advice ever run” on NRC which I’d totally recommend) and then had an extended cool down walk after. I probably covered about 10km in total with most of it exploring a new bridleway that had been opened for the first time since lockdown. It was super. A real mood lifter. I’ll be making sure those daily walks are non negotiable again.

My other exercise hits come from weights based HIIT which has definitely developed the right muscles for getting up all the hills round here, swimming once a week and two Zumba classes. I’ve really noticed how since starting running I feel much fitter in general. Exercising in between keeps away the worst of the muscle aches too!

I’ve had a few days off running this week feeling a bit sub par but I’m on the way back up now. Coach B told me this morning that sometimes the best run is no run. I’ll take that from an expert!

Tomorrow I’m hoping to do a parkrun again. I’m undecided about which one. Last week was my first every one and I loved it despite a pretty big hill. I’m tempted to try and beat my time by a few seconds to squeeze under the round number of minutes from before. There’s a flatter one by the seaside that’s also calling me. The prospect of an ice cream on the beach afterwards is a difficult one to resist!

Shady bridleway with a muddy path and lots of bright green trees

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

That is a a beautiful place!I am glad you are feeling more like yourself now and that run with CB sounds to have hit the spot! I shall try that when am back up to par!

You are certainly getting some exercise in, and a really eclectic mix! Lots of different muscles being worked there and the lovely non impact swims

I try always to keep an exercise regime of some kind going even if I am not able to run .

Your exploratory runs into different places makes the whole thing so exciting!

The great thing is you are really enjoying every aspect of your running and it shines out!

Thank you for this x

[Hidden]

I think that's probably where I went wrong the first time round. I didn't do anything else.

I have been on a short walk today all uphill so it was taxing and tomorrow I'm doing a 1 hour Iyengar Yoga class (you really do feel that in your legs and core). I haven't done any weight bearing exercise in a long time, it's just finding the energy or motivation to do it all really. I'm a returner to C to 5K, I've completed week 1 and I'm considering whether to move on to week 2 or keep on week 1 for a couple of weeks. I'll see how it goes 🙂.

[Oldfloss Administrator Graduate in reply to Hidden]

Welcome back here.. it is good to see you!You take this at your own pace.... YOUR pace.

The energy levels will creep up if you do manage to get some gentle exercise in, but... and this is just my feelings... maybe be a tad kinder to yourself...?

Why uphill walking... ? was that the only option And an hour long Yoga class... which you are already saying you are going to feel?

If it was me, and I know it isn't ..I would be choosing a walk that did not feel like a strain and i would be starting with a much gentler Yoga class?

E.g.

yogawithadriene.com/yoga-fo...

It's only because you say that you are finding it tricky with the energy and motivation that I am feeling this..?

there are too, some great YouTube walking videos which are gentle, fun and get things moving in an a fun way!

It is so good that you are here please do keep us posted...x

[Hidden in reply to Oldfloss]

I live in the city of seven hills. Unfortunately, no matter where I go I cannot avoid them. Re yoga, I've been doing the iyengar class off and on. You hold the poses very precisely and for a long time. The yoga teacher knows about my IBS and my ankle that I fractured last year so adjusts the poses for me. If I followed Adrienne, I would probably push myself to injury.

[Oldfloss Administrator Graduate in reply to Hidden]

Right...I was just curious you are doing brilliantly then!Just at your own pace

[Bluebirdrunner Graduate]

Hi Floss, just popped in and pulled up a comfy cushion. I love your song...it is playing in my head now, and I aim to try and remember it each morning!

Yoga with Adriene has been a saver for me. The achillies injury of a few years back, then Plantar faciitis straight afterwards knocked my running right back. Phsyio helped but my right foot is still not over it. The short daily yoga practices have become a habit, I really enjoy them. They have core work, stretches, strength moves and balancing and are lots of fun. I was training quite hard for a 10k race when I became injured, and admit I was not adding in much strength and flexibility work at that time.

My running is still sporadic but its rare for me not to fit in a yoga practice. It really helps with stiffness.

Keeping strong and Flexible here...

🧘‍♀️😊xxx

[Oldfloss Administrator Graduate in reply to Bluebirdrunner]

Thank you for popping in here, there is always a cushion free for you x

Your Yoga has been a real support to you and I know how much you enjoy it...

Thank you for posting this and saying how the yoga really does support so many key areas of of our running body.

This shows our new runners that injury can occur and take running out of the equation, almost... but with the establishment of a regular Yoga habit, things can improve.

The mental benefits too, from Yoga are so, so important, as I have found put for myself.

I know that you are getting a gentle run in now and then and that is all credit to your determination.

Well done you... and please pop in at any time x

[Oldfloss Administrator Graduate]

Morning shout to a few folk... some of whom , I know, who having graduated, are doing awesome stuff on the other forum! 030961 Tbae Bluefly FrankyC BarbieW Shandy1 Marvincat Katprid Mumpark @Week7 BS44 slipstick M0use Hidden Indicat

Pop in and tell us what's happening with you ?

[Tbae in reply to Oldfloss]

Hia Floss, Just a quick shout to you and all on the forums , “No matter what is demanded from us in life always be kind.” That includes ourselves. Now that I have made it onto these forums I am not going to die on a couch.🏃‍♀️🏃‍♂️🌟🌟💪💪🙏🙏🤞🤞

[Oldfloss Administrator Graduate]

Empty cushions still available... Mum22boys who I know is getting some runs in!

It would be great to see some folk we haven't seen for a while...the weather is perfect for a catch-up!

Hidden Dhiny Greenthorn Elfe5 Renidragas Lola-bear 3rd_time_lucky Greenrunner47 Liono LanciaA Leotigris Hedgehogs123

[Elfe5 Graduate]

Hi OF, excellent advice as always. 😄 Pilates 2x a week & plenty of cycling are my strength /flexibility/ stamina running support.

Cycling is particularly helpful for keeping the muscles around my knees strong because I often run on uneven ground (field paths rather than pavements). - I once came unstuck with a sprained knee in the early days of running - so in love with the new discovery of running that I neglected my cycling. - Not a mistake I have repeated.😄

[Oldfloss Administrator Graduate in reply to Elfe5]

Sorry I missed this!This is all sounding very positive indeed...and yes, cycling, great for so many bits of our body!

Keeping the knees strong is a real bonus and you certainly are getting real benefit for those knees!

I often think , when reading so many posts here how the knees are on of the very most important tools in our running equipment and we do neglect at times.

Your post has spurred me into a tad more focus on my knees! I have noticed a few more creaks lately!

Thank you so much for this...thanks for popping on x

[Elfe5 Graduate in reply to Oldfloss]

No worries! Xx

[grumpyoldgirl Graduate]

All true of course! When I broke my ankle during lockdown, there was nothing to do except the physio exercises, they stopped me going crackers with boredom. But now that life is returning to normal, I find it much harder to remember them. I have countered this to some extent with a weekly pilates class and a weekly zumba gold (low-impact). To me these are essential, and complement each other and the return to running.BUT - I know I could (should) be doing more ankle and hip strengthening. I have to work out a weekly routine, because having diagnosed myself, fairly late in life with adhd, I don't find it easy to remember stuff in an adhoc way.

[Oldfloss Administrator Graduate in reply to grumpyoldgirl]

You are right of course ...we do stuff when we have to, with no problem. But then things can slip a tad.

I have a regular morning routine.. ankles, knees and calves and toes... rub , massage and newly,. form the Alphabet using my feet whilst sitting on the bed. Great ankle strengthener!

Squats whilst cleaning my teeth and a Yoga salute to the sun, quick routine before getting dressed!

Certain days are set aside for my 10 minute or longer Bodyfit with Amy routines.. which I do know by heart.! All low impact..

Maybe , jot a timetable of simple stuff and pin it somewhere where you see it often?

It really does help, if we can just get into the habit.. !

Thank you for popping in, this is so useful for all of us!

[grumpyoldgirl Graduate in reply to Oldfloss]

Confession time - there is a note on my mantelpiece but it's been there so long I don't "see" it anymore. So spurred on by your suggestion, I'm going to write an updated note and <GASP> PUT IT SOMEWHERE NEW! This is why I love this forum - sometimes other people see things we miss (even when they are literally staring us in the face 😂)

[Oldfloss Administrator Graduate in reply to grumpyoldgirl]

PUT IT SOMEWHERE NEW!!!🤣🏃‍♀️ I know that feeling well...I always think bathroom mirror or Fridge?

You will sort this...

[Mum22boys Graduate]

Hi Oldfloss 👋

Up and out by 6 this morning to get my run in and to try and avoid the heat... I am not a hot weather runner 🥵

Today's run was week 5 run 3 so on to week 6 next 👏

As for other exercise.... still doing some yoga... not loads at the moment but still seeing the benefits. If the S&F forum do any more of the group James Dunne 30 day challenges I'll definitely join at some point. I've done it in the past but with summer school holidays approaching I'm not sure now is the time to add extra commitment. I also have a loose plan to get back in to swimming before the end of the year so watch this space....

Take care everyone and don't overdo it in the heat

[Oldfloss Administrator Graduate in reply to Mum22boys]

Doing so well! Just brilliant...good plans and doing what you are able to... It isi a tad warm currently.Just keep on as you are ... you are doing just fine! x

[Jazzyme]

Thank you, this has been really helpful. Just about to start week 5 and had been trying different things to do I rest days. Thanks again 🌟

[Oldfloss Administrator Graduate in reply to Jazzyme]

Well done you... take it slow and steady and....just believe that you can do this Anything we do on some of our rest days gives us more power to our runs. x