Hello everyone... welcome to the Corner... and WHITE RABBITS! They will be today!
Cool here today, and about to turn to a white wonderland ! First of March and the first meteorological, day of SPRING, What!!
But, the fire is just glowing gently, the coffee is on... some healthy smoothies and some tasty treats, are on hand , so, grab a cushion and sit a while.
Lots of posts this week and before, from some new forum friends and some ones we already know.
Quite a few too, mentioning issues relating to those two troublesome twins, Niggle and Twinge.
A fair few too, making reference to problems of struggling a tad during runs with feelings of tiredness or the need for real effort.
So much so that I felt it may not be a bad thing to just mention the benefits of some exercises that might improve our core strength.
Now, for our newer friends, the advice when starting is, that some form of exercise on some of our rest days can be very, very useful. Starting running and moving through the programme, other exercises that support our core strength and stamina can impact greatly.
The pinned post How to Run C25K.... has advice on this...it includes this bit,;
“THE REST DAY FROM RUNNING IS NOT NEGOTIABLE, which means you should not, as a new runner, run on consecutive days, but does not have to be spent back on the couch again. When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non-impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles. The NHS Strength and Flex exercise plan is perfect to do alongside C25K, and the Health Unlocked Strength and Flex page is here, used by many C25K veterans” .
So, in view of the some of the posts I am using an older post with tweaks... all about the value that may be found in some support work to our running
A question I am sure many of us have asked ourselves on beginning to run, or even further on, do we really need to do some strength training? In my book, yes we do and as new and experienced runners, I would say the answer should be the same? Okay.
Why?
Well quite simply:
* It reduces the likelihood of injury... (hopefully).
* It may increase speed
* It benefits all aspects of our performance
IF, and it is a big, if...it is done correctly!
This topic keeps on cropping up so often because, many, many runners and many of us here on the forum really don't like doing it... or our stamina work either !
So... for those folk who think they may need some help and support on this...what exercise, do you feel might support you and support your running? Are you doing any exercise on your rest days? Or not.
Now, there is a full post on Core exercise on the Strength and flex forum... here is an excerpt of some of the quick easy fun stuff that you could be doing ...
Try some of these... simple, quick to do and put into a short, regular routine, could begin to impact our whole running performance.
Before you even head into the daily life routines...
* Clean your teeth...and for every 5 minute brushing cycle... 1 minute top right, 1 minute top left, 1 minute bottom right,1 minute bottom left and 1 minute centre...try to do, 10 squats for each minute. They don't need to be deep... just try to stand tall and straight as you go down gently and slowly and back up again.
Now... some just for fun...yes, really!
* Bucket and Balloon exercise...stand straight.. find that core... Pretend that core is a bucket of water...stand straight and try not to tilt or bend to either side... now, there is a helium balloon attached to your head lifting that head gently upward,,, holding that thought...start to walk forward gently and lightly... round the house, round the garden... keeping the core level and the head high.
Okay...now embrace the inner child... you have had a walk, now have a rest...
** Superman: Lie on the floor, ( a Yoga or Pilates mat a blanket or a towel will make it comfier). Relax and then just pretend you are superman, or super woman, or super person! Lie on your belly and hold your legs and arms straight out from the body. Only the belly is on the floor! The lower back is slightly curved. Don't strain your neck... any aches or pains just relax...aim for two or three times repetition.
** Egg roll. Roll onto your back . Hug your knees up to your chest and just roll gently from side to side. Have fun...
** Action Man/Woman... Back onto your tummy and crawl around the floor, pulling yourself along by your elbows. Great for upper body strength and core.
** Scissors... Sit up straight... arms and hands out behind and try to cross the legs over and under each other like scissors...
Now if you do have a bit of time left at all... head for the swings in the park... maybe take the children with you or grandchildren, a friend and their children or maybe you already have a swing!
** Swinging, just swinging is a great core strength exercise...arm strengthening too.
Last but not least:
** Tigger Tricks...
Jumping and Bouncing... Jumping is a great exercise.. walk a little, then jump a little...not high.. just jump.
** Sitting and Bouncing on a Therapy Ball or , wait for it, a space hopper! This activates and “wakes up” the muscles along the spine. Also, rocking side to side or back and forth strengthens more core muscles.
This is such a fun core and balance exercise it activates muscles along the spine and it helps with hand strength “!
Okay... well, this should get you thinking... and I am hoping you may share your thoughts here, with us...
Sit back, stay warm, and please do let us all know if you are doing some, what you are using, to support your core strength.
UPDATE...
I am aware that a few folk are appearing, making a comeback after time out etc..
I am giving a few folk a welcome, and come on in, shout out, in the hope they may join us here in the corner, and share their runs.. also maybe finding some of our weekly tips useful. and keeping them here with us
Plenty of cushions here!
Progressing Dogrunner1 Lowender Dansac29 Heti Jonwil Colouringlover Florida04 Gottamakechanges Soulstar3496
Oldfloss x
P.S.
If you fancy something that will benefit but not high intensity... do pop across to the S and F Forum and feel the Zen !
Week 5 Run 3 Coming Up Tomorrow
You foks at the back on week one...MOH has gone so COME ON!!
My first Run aka W10R1 and advice please
Please like this post if you think it will benefit our forums.
Confined to the couch :-(
