CALLING All RUNNERS! NEW and not so new! Where are they running to... ?

[Oldfloss]

Good morning runners!!

This post is intended as a WAKE-UP call!

Here we are at the beginning of a brand new year and for many of us a the beginning of a brand new year of a NEW exercise...RUNNING!

Now... if you as a new runner, or one who has been here for a while longer, and have not already done so...you might think very, very seriously about taking a look at the post...HOW to RUN C25K.

There is a wealth of information there , all intended to give you answers to the many questions that you may have, when you begin running, and also intended to keep you injury free, safe and having fun !

One of those pieces of information, and a HUGELY important one, is the section on Strength and Flex and supporting exercises for your running.

Now, I know that I do speak for the rest of the Admin' Team on our Couch Forum, when I say that we are not seeing many of our new or even recently graduated runners over there.

This is a tad worrying, because we are getting a lot of questions on C25K about niggles and twinges, pain and injury, many issues which, may have been prevented, or at least lessened if some supportive exercises had been done, alongside the running.

There are exercises there to support every single part of your running body. There are exercises about posture, breathing, strength work, stamina and even exercises to support your running mind!

There are posts, if you do read other posts and replies where people have ignored these exercises to their cost. I can think of a few folk who would be so willing to tell you all about that!

When I was first working in my roles on Strength and Flex forum, I wrote a whole load of posts... and now, thanks to the wonderful efforts of our other Admin there, CBDB , there is even more to choose from there!

The exercises there, of course, are not just for runners... they are for folk doing all manner of chosen exercises, in an effort to stay physically and mentally strong. BUT... many, many of the exercises will support the running.

So... what am I saying here... well I am saying, if you are not supporting your running with some strength and stamina work on some of your rest days, then now is perhaps a great time to start!

There is something for everyone... many of them simple to do , and with a huge impact on our running.

Many of them fun exercises too! I have a loopy way of looking at things sometimes!

healthunlocked.com/strength...

Okay.... I am looking forward to seeing some new faces there in the very near future. It is a visit you will never regret making

Oldfloss x

P.S

A few links that are across there... Just have a look and join in !

healthunlocked.com/couchto5...

healthunlocked.com/strength........

healthunlocked.com/strength...

healthunlocked.com/strength...

Oldfloss x

I shall be reposting this and tagging a few new runners in there too x

[Mummycav Administrator Graduate]

great advice here Oldfloss as usual…stretching is such an important part of running…and there’s so much to offer in all the different places on the forum…x

[Oldfloss Administrator Graduate in reply to Mummycav]

Loads of great stuff on everything.. just there for the choosing

[Annieapple Administrator Graduate]

🍏Thanks  Oldfloss … a timely reminder not only for our new runners but to me and others who need a push at the beginning of the year to get back into our exercise routines to support our running & keep us off that injury couch!

I did some cutting back & repotting in the garden.. does that count? Yes!

I cleaned the whole house! Does that count Yes!

I attempted Pilates. Does that count? Yes

I do chair exercises on Thursdays. Does that count.? Yes

I visit the S & F Forum and read up most things there. Does that count? Mmm 🤔 A bit more action needed 🍏Annieapple!

[Oldfloss Administrator Graduate in reply to Annieapple]

All of that counts ! I counted every lift and carry and putting things up in the loft, exercise yesterday! The Finding the Time post across there says so!

You have had a workout week and it has not finished yet! Well done you! x

[Gthants]

I do pre-run and post-run exercises before every run.

I have in the past skipped one or both and the difference is dramatic. The level of discomfort for days afterwards is certainly higher with no pre and post stretching.

For example, I ran a 4k early in December with minimal stretching before and then went to a cafe afterwards, skipping the post-run stretching; that was Saturday and I was still sore on Tuesday.

This weekend I did a 5k with all the "must do" stretches; the next day I almost ran again as I'd mixed up my days and my body felt so comfortable.

Other exercises - stretching/strength/walking/yoga/pilates etc - are very important and a key part of our ongoing fitness regime. But the pre and post run routine takes little time, dramatically aids recovery, and will equally dramatically cut the risk of injury.

If you run, you really, really ought to do some simple stretches.

These are the ones I do:

runnersworld.com/health-inj...

and

runnersworld.com/uk/trainin...

[skysue16 Graduate in reply to Gthants]

Thanks for the links 👍

[Oldfloss Administrator Graduate in reply to Gthants]

Thanks so much for this... and for the links too x

[Sax64 Graduate]

Great post again. Speaking as one who ended up on the injury couch during C25K, I wholly endorse the S&F and post run stretches. It makes a positive difference and not only to the running. I recently added pilates to my weekly exercise plan. I'm getting there, but it's still comedic at times should anyone be watching.

[Annieapple Administrator Graduate in reply to Sax64]

🍏I fully endorse that  Sax64

🤣

[Oldfloss Administrator Graduate in reply to Sax64]

If you are doing it.. then folk watching are probably feeling envious! Huge well done you and thanks for sharing this !

[69upandrunning Graduate in reply to Sax64]

I recommend pilates as an addition to S7F.

[Oldfloss Administrator Graduate in reply to 69upandrunning]

Thank you... there is often a Pilates post or challenge floating around there x

[Oldgirlruns Graduate]

Thank you so much Oldfloss! I’ve not really got into the S&F forum, although I look at it from time to time. But as I start my C25K journey (again!) I think now is also a good time to get stuck in to S&F! See you there!

[Oldfloss Administrator Graduate in reply to Oldgirlruns]

Hello... I know that for me, starting back to 5K again.. the information and ideas available really helped me.. we can either take alittle or a lot... but finding what suits each of us is so useful x