CATCH-UP-CORNER...WEEK 3... Slip off the Running Shoes and Join us...

[Oldfloss]

Welcome to the Corner.... cushions are ready, the snacks, healthy and not so healthy, coffee and juice too!

Many of us seem to have had a really, busy week and are as ever achieving so, so many running goals.

I have had a past week of, not feeling on par and am, once again, negotiating the idea of building back again, to feeling more like the, running, me!

I have been, even last week, reliant on the regular routines I have of keeping my body, and my mind strong and mobile. Short routines, longer one and ones that ease my body and my mind.

Which brings me to my ramble today...( here she goes again ) !

I have, whilst reading through the posts, particularly of our new runners, noticed a recurring theme...that, which contains the words, struggle, or not easy, or twinges !

There has been mention of aches and pains, ( outside of the normal aches and pains ), knee and ankle aches...and even talk of feeling that it was going to be too hard to continue.

Now, for many folk, the idea of completing C25K is a longed for goal. Folk want to complete the programme and become runners.

C25K and Graduation, is a dream; wished for and begun, for many, many different reasons, but a dream nonetheless.

So what goes wrong?

Well, I have been thinking about this and doing a fair amount of reading around and there is a fact that keeps cropping up all the time... one of the most common reasons why new runners doing C25K, find it a struggle, too difficult, not enjoyable and, yes, in some cases, because of that, give up .

It seems to be that a lot of new runners and some returning runners too, think that the running is just about the runs, forgetting that in order to be able to run, we need to have the strength, the stamina and the mobility to achieve that.

We need that vital cog in our running body,

Running is stressful on the body, at any time, but especially when you're just getting started.

New runners, for the most part, are lacking the body strength needed to prepare them for the demands of their newly found goal.

When we begin the programme everything is new...everything feels different.. 60 seconds running can seem like a very long time but the 90 seconds walk seem to fly by!

It feels like forever! No wonder some of us think, why did I begin this?

A trick might be to try to not feel any pressure for distance at all... and just to run for the allotted time at a pace that is comfortable for you. Easier said than done. !

The first weeks are the time when we can begin to create good habits, or make some very good ones.

So... after reading the essential guide to running Couch to 5K, where many things are explained... rest days, pace, repeating weeks etc., etc., what is a really good habit ,that not just new runners, but all of us should adopt?

We have talked about it so many times before... it is the exercise that we do on some of our rest days... the exercise, which we ramp up a tad as the runs get longer... the exercise we do, which helps keep us injury free and keeps our running body in trim.

The exercise that many, many folk IGNORE !

Yes... we have the most terrific resource... our Strength and Flex Forum... but loads of us have never even looked at it... and it is FULL of great ideas to keep us moving!

There are exercises there for every single part of our running bodies... even our brains!

Short five minute exercises, longer routines,,, chair based, mat based, standing only and exercises to do, if you have the joy of small companions who want to join in!

I am not going to go into loads of detail here... but I am going to be posting here on Couch, and adding links to get all those of us who have NOT visited the S and F Forum before... across there to explore the amazing wealth of useful stuff there..

And it is fun!

So... take some time now, rest a while, and just have a think; what are you doing to help keep that running body, new or not, in trim ? Are you experiencing any twinges, aches or pains... are you struggling...

Let us know how it is going for you ? We can just sit and chat and maybe make a few plans?

Watch this space

Oldfloss x

PS

Here is the first link... go on... take a peek !

healthunlocked.com/strength...

PPS

73 last week and I can still jump like that !

[backintime Graduate]

Hi OldFloss

Thank you for the timely reminder about Strength & Flex.

I added some knee exercises to my routine this week, that I found on Strength & Flex nhs.uk/live-well/exercise/r...

I also had a bit of a look around for foot exercises and found these on the internet.

lemsshoes.com/blogs/news/7-...

Some of these I can do while I'm working on my pc, so that's a time saver.

I'm trying to work out a bit of a routine that doesn't take tooooo much time, but that I can fit into other things. (I do calf raises while I brush my teeth and do other calf exercises while walking the dogs like walking on toes and walking on heels).

Just got to week 5 run 3 (tomorrow) so trying to make sure that everything holds together. I'm fairly happy with how it's going.

[Oldfloss Administrator Graduate in reply to backintime]

All great stuff... than you for popping in !

These exercises we can do incorporated into our normal day are super aren't t they? have always had the routine of squats and heel raises when cleaning my teeth!

There are a whole series of foot and ankle exercise on the S and F site too and some great desk exercises which are very short, on Bodyfit with Amy too. Did you find the ankle ones on S and F too?

Week 5, has really got itself a bad name and despite all the evidence against that it still does worry some folk.. I do know that years ago I lay awake, the night before just wondering about the runs !

You are doing so well...just keep on steadily and after you complete run 3... just move onto Week 6 with confidence! Have another croissant!

[backintime Graduate in reply to Oldfloss]

Hi OldFloss, thanks for replying.

I didn't find the ankle ones on S & F, I'll have another look.

I'm just trying to strengthen after my meniscus tear (although I haven't had any problems yet) and make up for the fact that I now work from home and don't get the extra exercise & stairs that public transport gives (even though I hate everything else about it and that's where I hurt my knee in the first place ). The dogs get walked twice a day still so that's good for my ankles (lots of unpaved lanes here that keep my ankles working due to the fact that they're definitely not flat).

I also treated myself to a sit/stand up desk so I can do more standing during meetings where I'm not leading the meeting and can turn my camera off and do a few squats The commute time is great working from home but I get a lot more exercise just by having to go to work than I do now. The commute time I used to have is now turned into a second job (which is good as I'm freelance and need to take the work when I can get it) but again, that doesn't give me extra time to exercise. So now, I'm all about multi-tasking with exercises while I work when I can!

[Oldfloss Administrator Graduate in reply to backintime]

I'll send some links!! X

[Oldfloss Administrator Graduate in reply to backintime]

healthunlocked.com/strength......

That is knees..

healthunlocked.com/strength......

Feet and ankles

youtube.com/watch?v=hLXQXbX...(Not working as expected?)

Desk workout !

[backintime Graduate in reply to Oldfloss]

You are amazing! Thank you! I take some time this weekend and organise myself into workouts for my non running days

[Bluemerlegirl Graduate]

Hi Oldfloss! I know I am one of us that seems to be taking the exceptionally long route to get from that couch to the 5k mark, but not because I’m giving up. In fact, most times, my delay is intentional. It is because I spend as much time as I need to on the different weeks (I’m just now doing week 4, and I’ve been here for a wee bit), until I feel strong enough (and confident enough) to move on. I’m in no rush I guess. On my “off” days from running, I try to build strength in my body by walking. I walk on average a 5 mile route that includes a LOT of hills. I feel like it makes not just my legs stronger, but my lungs as well. It makes a big difference on my run days. In addition to walking, I will sometimes incorporate either some yoga, battle ropes or floor exercises. These past couple of weeks I got knocked back by sickness, but I’m aiming to complete week 4 this week or next! 😊🏃‍♀️

[Irish-John Graduate in reply to Bluemerlegirl]

Took me 15 or 16 very dedicated weeks to get to Graduation Now I am on the come-back trail for the third time and so far so good - but keeping it enjoyable and it will take as long as it takes

Wishing you many happy miles

[Bluemerlegirl Graduate in reply to Irish-John]

Woo-hoo Irish-John!!! Good job!! Keeping it enjoyable, keeps us going! Wishing you all the happy miles too!😊

[Oldfloss Administrator Graduate in reply to Bluemerlegirl]

He does keep us going.. and example of sheer determination and strong character

[Irish-John Graduate in reply to Oldfloss]

Aww 🙂Thank you OF 🙂

[Oldfloss Administrator Graduate in reply to Irish-John]

You will get there my friend.. it is like an old friend... xx

[Irish-John Graduate in reply to Oldfloss]

Yep A familiar road and content to just take each run as it goes I laugh now at all the totally unnecessary worties and pressure I created for myself the first time - those Gremlins are foul creatures lol

[Oldfloss Administrator Graduate in reply to Irish-John]

I laugh at what I used to think was a hill !

This is what I used to think was a hill !

[Oldfloss Administrator Graduate in reply to Irish-John]

Now I run from the bottom of this one as a warm-up, and this is only half way!

Halfway up the hill from the village.

[Irish-John Graduate in reply to Oldfloss]

I check the milometer distances between various points on my way to work and smile - "I've run that distance!"Bloomin' miracle 🙂

[Oldfloss Administrator Graduate in reply to Bluemerlegirl]

Hello and welcome!

You stit down here and you take your time... that is just exactly what you should be doing. Giving ourselves permission to ease back... and do it our way, is the thing !

The walking is just greay, I feel... and hills.. well you know I love 'em. I do really consider them friends, because they give us so much. Strength, stamina and of course...great views

Trusting the programme and believing in yourself is so, so important. That mind set can work with us, or, ( and a lot easier), against us!

Like you this last week or so, illness has knocked me back too! I am waiting one more day and then heading out for a very short run! We are clearly on the same route

Huge well done to you...on you go... x

[MrsLydiaWickham Graduate]

Bloomin' awesome photo! 73?!...no way! You rock Oldfloss 😊

[Oldfloss Administrator Graduate in reply to MrsLydiaWickham]

Thanks you... the last few weeks I have felt the weight of the number... but,turning the corner I feel, now... xxx

[Oldfloss Administrator Graduate]

Just noticing that we have a lot of empty cushions right now... so, I am putting a little shout out for a few friends, whom I hope are all well and active! I know you have such busy lives, and some friends still on the IC too. but there is always a welcome here.

Mum22boys Hidden BarbieW annatonina Hidden Lola-bear Birdlady64 Lablove Couchpotato2 Cantstopmenow CS51LOL Oldwoman65

[SueAppleRun Graduate in reply to Oldfloss]

Let's all just spread out a bit to fill the space 😀then when they turn up we can all shuffle up to make room

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Good idea! Thanks you xx

[Zev1963 Graduate]

Your photo is a lovely advert for running I loved the C25K program when I did it back in 2014. I've been running ever since. If there is one stand out thing that I have learned, and that I would now add to Laura's C25K, is to make it clear that your C25K runs should be gentle. That they should be at a comfortable, enjoyable effort. That even when you become an experienced runner, most of your weekly runs should be EASY tranquil recovery runs.

[Oldfloss Administrator Graduate in reply to Zev1963]

Welcome to the Corner... fresh croissants today and some lovely warm drinks as the weather here, has turned from glorious sunshine yesterday, to heavy rain and a chilly 4 degrees!

You are spot on I feel. Certainly for me and for many, the gentle runs are the ones that give most back.., and enjoyable. That word, enjoy... it features in all of my runs, but sometimes never appears for others. We are of course all different, but that feeling of pleasure is priceless.

The word easy too. This is why I enjoy some of the NIKE guided runs, were the whole runs is accompanied by a wonderful dialogue with that word, easy. in there. You reach home feeling so laid back , that you are not sure you actually ran !

Good to know that you are still running and more importantly. for me anyway... enjoying the whole thing ! Thank you for popping in!

[Zev1963 Graduate in reply to Oldfloss]

Indeed, guided NIKE runs is where the Easy thing was made clear to me. In my case "tranquillement", because I'm in France, so it's Nike Run Club's coach Lucien who speaks to me, in French. The Nike guided runs have been a real eye opener for me, and have made my running a real pleasure again, whereas I had got into the habit of pushing myself too much in every run over the years, and that was becoming counter productive.

[Oldfloss Administrator Graduate in reply to Zev1963]

Lucky you... so very long since we were there.. ( sigh)!

That is a very similar experience to my own... finding the runs... and discovering how much I enjoyed them! I was coming back from a blip and they were perfect. The idea of listening to the runs in French... perfect. ( sigh again )!

[XenaZelda Graduate]

Well Said Oldfloss, and you look fab 😀, i certainly started the programme not doing much else other than 50 squats a day, no pre or post stretching, some might say"50 squats a day is surely enough to strengthen legs and knees" i know i did, but it isn't, i developed really bad knee and shin pain to the point of not being able to walk and was out of running for 5 weeks, i have learned over the course of the programme that its strength and conditioning and core work i needed to factor in on non run days, so now i do body strength work, core strengthening work to include upper body as well as lower body, loads of dynamic and static stretching and it has helped loads i can't tell you! if i run 3 runs in a week i will do 3 x strength and condition work, if i run 2 runs in a week i still do 3 x strength and conditioning as i know how important this is on my running journey

[Oldfloss Administrator Graduate in reply to XenaZelda]

Thanks you... we have to listen to our body and do what is rights for it.. I do squats and heel raises whilst cleaning my teeth...ankle work too..

The core strength and stamina work on some rest days is paramount, we feel, especially as the running time gets longer. We do try to advise our new runners to look at their core strength and their stamina work too.. it does help so much as you are proving!

There is so much that folk can explore and find which exercise they need... for personal circumstances, time constraints etc. It is as you say... worth it ! Thank you for popping in , please come again

[BarbieW Graduate]

hi Floss, yes I’m still here!

Completed W3 R1 today so feeling quite proud, but it was tough, I will admit.(I’m sure I was overtaken by a snail at one point)

I’m busy planning my route for next week when I will have to run in the outskirts of Birmingham where I’ll be staying for a few days. It’s not an area I know that well, as although I was born and bred in that district, it is now completely different and all modernised etc.

I’ve found a route that looks about the right distance, so just have to hope local knowledge when I get to the hotel does not tell me how dangerous it can be! Last time I went there I did a run on roads I remembered but it was all uphill so I’m not quite ready for that yet this time.

That picture is great OF and I envy you already for getting to that age in such fine shape - certainly gives me something to aim for!

Yes please to the warm croissants and coffee….

[Oldfloss Administrator Graduate in reply to BarbieW]

Croissants and coffee , right away.

Good to know you are here and I bet that snail was very glad of your company... I chat to my companions !

Week 3... well done you, take it as slowly as you wish Those runs around next week sound to be exciting... hopefully you will get some local knowledge to inform you of the area and keep you safe... uphill on a strange route is most definitely not a good plan.

Well... i am still able to do that jump, but I do need to build back up a tad to get me back over the 8st mark! I make the target then something jumps out of the woodwork like illness or injury and sets us back again!

I hope your runs go well next week and do please, pop in and let us know how it all went xxx