CATCH-UP-CORNER...WEEK 2...SLIP off your SHOES and rest a while...You will be Glad that you Did !

[Oldfloss]

I've been bending, I've been stretching

Though the sight is not that fetching.

But I'm trying very hard to keep in shape,

I've been strengthening and flexing,

And although sometimes it's vexing

From the exercise there's really no escape.

***************************************

Hello, fellow runners! It is really hard to believe that a week has flown by.

But..here we are two weeks into February, and as the weeks move on, we are getting more and more new runners each week.

Although we link all our New Running Friends, to the essential reading which gives all the info about how to run this amazing programme, there is a heck of a lot there to take in! I keep finding new bits and I have been here 7+ years!

One of the bits that you may miss, if you are a newcomer to the forum, ( or have forgotten about, if you have been here a while), is the bit about some strength and stamina work.

Now, we all know that one of the most important pieces of our running equipment is, our legs! But, the rest of our running body has to keep up with them, and so, has to be kept in fine fettle. Every bit of it! From top to toe and not forgetting our brain either!

So, me being me, I wrote this little rhyme to put out a very important message.

Time to think about what you are doing to help keep your running body in good shape.

This is important always, but as we move on through the plan and beyond, the importance does evolve also. Looking after our body limits, hopefully, the likelihood of injury

I began running again a week or so ago, after a heck of a long time NOT running. Illness, post viral fatigue plus weather that seemed intent on keeping me inside, meant I had not run since the 30th November...but,when I tested negative after Covid and the post viral bit had begun to ease. I began on January 1st to exercise again, very very, very gently. We do, after a couple of weeks begin to lose fitness, maybe sooner , depending what has kept us on the IC, so nearly a month between runs!

I maintained my daily routine, but easy... Yoga with Adrienne for her January programme, and as the days went on... adding a little more here and there... with a walk or indoor walking and eventually a few short runs. But it was the simple gentle , exercise that kept me strong enough to do those short runs with confidence. The exercises do not have to be intense, or prolonged or needing equipment of any kind.

That is my experience this time around, but over my years here, I and hundreds of our friends also, have realised the importance of some form of exercise on some of our rest days. It is worth it and You are worth it.

Now, there is such a choice of exercise available that it may, sometimes be overwhelming. The starting point...?

Do head, please, across to the Strength and Flex Forum. There is something there for everyone...

Simply because this is something I put together a while ago... I am linking this post, gathered together by our wonderful S and F leader    CBDB , as an example... there is so, so much more there now. There really is!

healthunlocked.com/strength...

Yoga, Pilates, dancing, walking , stretching, flexing, swimming, hiking, etc. etc. Exercise to be done inside, outside, in a chair, after injury.... you name it and it is there.

The link to our super walking forum is here too.

healthunlocked.com/active10

Do not dismiss normal everyday activities either...! Short on time? A day's housework, gardening, decorating, looking after the children; lifting, climbing stairs or in my case, care days with a six year old whirlwind! Every little bit of exercise counts.

So come on... let's all have an adventure and head out towards the S and F Forum !

We can have a lot of fun and YOU can pop in here and let us know what you are doing now, what you are going to do...because if you are not doing something already... you really do need to think about it!

Looking forward to hearing from you and I promise coffee, juice, and a warm cushion for when we get back here...x

Oldfloss x

[OldManRunning Graduate]

Another nice poem and great post Oldfloss 😁🧘🤸‍♂️

[Oldfloss Administrator Graduate in reply to OldManRunning]

Thanks Al, just in the hope that some of our very new runners, may take a look and head out to find some exercises that will suit them and to help support their running.

[LottieMW Graduate]

Love the poem Oldfloss 👍🏼

S&F can be as little or as much as you can do…I have my own little “stretch and core” workout that can vary from around 10 minutes up to 20+ minutes if I have more time. Basically sets of reps on my bed involving pelvic floor, legs and core can expand up to stuff like wall press-ups and a little arm work out.

I’m dipping into YWA as well. It tends to be my end of day wind down…so again can be sidelined if needed.

There’s the #12MinuteWalkingChallenge over on Active10…just a 12 minute walk…how hard is that! 😉

Ooo..and my allotment too…

Gosh…I think I defo need one of your comfy cushions! 🥵

[Oldfloss Administrator Graduate in reply to LottieMW]

Hello and welcome to the cosy corner...you sound like me.

Your little routine... it sounds really great, just the things that you useand enjoy and that work for you too. Mine is similar in many ways, and just as you say, they can be shortened or extended as time and your body dictate

The yoga, yes, so relaxing at whatever time we do it? I am a morning gal! Your walking Challenge, well done you on that... one for the finest exercises to keep us moving and using so many different muscles to our running too..I think I need to get a link on to that right now! Your photos are so lovely too and I cannot wait for the themed walks, as we move on. I need to keep posting mine more!

You do need a rest... sit down and we will wait for the others to join us. Thank you for popping in x

[LiisaM Graduate]

Dear OF,

Just checking in: Although it has warmed up, we still have snow on our lawns. Even so, plows removed the snow from our streets, our driveway was clear for jogging, and the sun was shining, all of which made my run today a joy. 😊🌞☀️

[Oldfloss Administrator Graduate in reply to LiisaM]

Good morning! Or it will be for you in while. I am glad you popped in and brought some sunshine and snow with you to brighten our day!

I KNOW how much strength and stamina work that you get in, with your weights and also your walking and lifting amd generally an awful lot of strength work. Lovley to see you here, sit down a spell and share the warmth x

[CBDB Graduate]

“It is worth it and You are worth it.”

I love that! 🧡💜💚

In my 40s I used to think that exercise is something you have to do. But once I started to do it regular again in my 50s, I now have to really force myself to do some recovery days. I can easily get carried away with daily medium to intensive rowing sessions, as well as yoga everyday, and then running 3/week. But even though rowing is low impact, I know I still need to build in a bit more recovery,

I am currently monitoring a tight feeling in my calves, so will not run today (it was originally on my plan today ). I’ve used my massage gun yesterday (mmmmhhh), and keep doing my stretches. But the massage gun is really a game changer, as it felt like it smoothed out any internal scar tissue that might have been there from my last calf strain. So it’s also a form of S&F, maybe?

Beautiful poem and post. Enjoy your comeback phase. I have come to understand that in some ways a come-back phase can allow us to reconnect with the wonder we experienced the first time around. So wishing you wonder, excitement as well as a “coming home to running” feeling.

[Mothmoss Graduate in reply to CBDB]

Hello - please explain what a massage gun is and what it does. 😁

[CBDB Graduate in reply to Mothmoss]

A massage gun is generally a battery operated device that through pulsed vibrations can massage your muscles and is said to release myofacial tensions. (When the different sections of your muscles don’t slide over each other easily).

It is also said to help when there is scar tissue (knots?) from past muscle strains.

So it theoretically does the same thing as a deep-tissue massage but you can do it yourself.

I think the science of its benefits are not quite established, but many runners (including me) swear by it.

They are not cheap, though.

Massage Gun

[Mothmoss Graduate in reply to CBDB]

Good to know thanks 👍

[Oldfloss Administrator Graduate in reply to CBDB]

That looks a tad scary !

[CBDB Graduate in reply to Oldfloss]

🤣🤣 but it rather is “mmmmhhhhh”, “uuuuhhhhh”…. I’d better stop there… 🤭

[Oldfloss Administrator Graduate in reply to CBDB]

I think whatever we use to help those tired or injured muscles counts! I used to count the number of times I picked small one up and carried her up and downstairs when she was small, they were a workout... !

Very well done you...into a routine that is right for you even if those days sometimes feel harder than others. Your rowing must count so much towards your exercise levels, and you love it so much.

Just getting into a habit, a good habit, if we can, is so helpful... so it almost beocmes second nature. I am enjoying the comback thank you... I was a tad nervous on that first run out, but then, everythong just clicks into place and we ease back and let it happen and evolve.

Coming home to running... I like that... and all the family here with me

That massage gun... it really looks the business !

Thank you for popping in today x

[davelinks Graduate]

Nice one OF, 7plus years, nearly as long as me.. 😁 I remember when your Grandchild came along, wow! how time flies!Keep running keep smiling! 😊

[Oldfloss Administrator Graduate in reply to davelinks]

Catching up with you Dave x Yes, hasn't the time flown... ups , downs and everything in between. We have and are having fun aren't we... You and Slinky have had some real adventures... building back after setbacks and moving house and all the Pandemic years too!

We do keep running though don't we. Tim would be proud of us x

[SueAppleRun Graduate]

Warm cushion very welcome Floss, I'm gently building on 20 minutes running, feeling good about it, but today after a good night's sleep I feel tired, so shopping done, time to snuggle on a cushion

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Hello... it is lovely and warm here. The fire is burning is glowing and the curtains are pulled to. Some times whe w esleep really well, we do feel more tired, don't we?

Building those runs up nicely... and takking it gently too. Well done my friend x Welcome here, any time at all x

[sparky66 Graduate]

Another brilliant poem to entice me to budge onto one of those cushions and join in for a natter 😃I've also been plagued with illness and injury which has kept me from running and little routine to my fitness....

But.. I've been building up again the past two weeks with my treadmill speed walking.. and gently upping my workout 💪

I invested in some new shoes after a visit with my podiatrist..and happy to say I've now ran a couple of slow interval 5Ks and ooh how I missed the joys of running my favourite lake route..

The lessons learned from years on HU has been invaluable in knowing how to get back ..from strength and flex to the support with motivation is just The Best!

AHH enjoyed that little break on the cushion, thanks... 🤗

Now to finish off my pot of lentle and bean stew 🍲

Least we forgot how important our nutrition is to our journey 🍲😋

[Oldfloss Administrator Graduate in reply to sparky66]

I am glad you are here and comfortable...you have had a bit of a rough time haven't you?

Building back up sounds exactly right... I used mine after I cracked my ribs... new shoes too... excellent. Always a good start!

It does take time but as you say, the lessons we learn are invaluable and everyone here is so supportive... giving us links or showing us where to find the information, and just generally cheering us on!

That stew sounds pretty yummy... carot and red lentil soup for me,,, Yes... put the fuel in to get the performance out! So good to see you here x

[Mothmoss Graduate]

Shhhhh!! quietly creeping in to sit on a cushion in the back and say I only have two more runs before I graduate. Got a fluorescent running top ready to wear on the victory lap, but being very cautious as I didn't do the very last run on the first attempt at C25K and so approaching quietly 😁. Went for my first week 9 run 1 yesterday on muddy chalk paths and as I went my shoes doubled in weight, which I thought was a bit of a challenge too far as it was my first 30 minute run, but taking a good break today with a bit of gentle Qigong and walking and ready for Run 2 tomorrow. PS have copied out poem and stuck on fridge as motivation😆

[CBDB Graduate in reply to Mothmoss]

(hearing this, getting her Pom Poms out and a party whistle… ready to celebrate 🎊 🎉 )

You definitely got this!

[Mothmoss Graduate in reply to CBDB]

😆👍

[Oldfloss Administrator Graduate in reply to Mothmoss]

Hello... you were so quiet that I did not notice you until now... shhhhh. yes... 2 to go! A little bit of gentle exercise to keep everything in trim ready for tomorrow... just fine!

You are doing so well... we cannot wait for your post when you reach that podium. We will all be there, ready to cheer you home x

[sparky66 Graduate in reply to Mothmoss]

Pom poms at the ready Motmoss 🎊I want to be able to hear you woop woop as you cross that finish line 📢

[Mothmoss Graduate in reply to sparky66]

I'll be a yellow fluorescent flash zooming across it 😂

[Oldfloss Administrator Graduate in reply to Mothmoss]

Wheeeeeeee !

[Mothmoss Graduate in reply to Oldfloss]

🏃‍♀️😊

[CBDB Graduate]

I also love that picture of the bunny! I often wonder where you get your pictures from! This one is great! (For some reason my feed gave me also your last year’s bunny-ear post, so there is obviously a bunny conspiracy going on! 🐰🐇🐰🐇🐰) 🤣👍🏽😃😍

[Oldfloss Administrator Graduate in reply to CBDB]

Ha ha.. a lot are my own pictures or I have fair few art sites I use...because of my paintings..