Hello! 👋 ..and how can I best build strength alongside the runs?

[rbrom]

I’ve just found this group after starting Couch to 5k, I currently have one more run to complete week 4. I’ve never been able to get this far before and have always struggled with running, even at my fittest, but it’s hitting differently this time and I dare say I’m enjoying it!

I’ve just been looking around the group and saw the Strength & Flex programme which is recommended to follow on from completing Couch to 5k, can this be done alongside Couch to 5k or is that not recommended? I’m looking for some strength and conditioning workouts to complement the runs and help to avoid injury. I badly sprained my ankle a few years ago and am conscious that I need to be careful with it and rebuild some strength and balance on that side.

Thank you! 🏃‍♀️

[Oldfloss Administrator Graduate]

Pop straight across to the Strength and Flex Forum! Loads of ideas across there!

healthunlocked.com/strength...

Check this linked posts out too... Loads of supportive tips there!

healthunlocked.com/couchto5...

Welcome and well done you !

PS

I agree with many points GoogleMe has made.

Find what works for you...something that you know you'll maintain and...hopefully, enjoy!

Lots to choose from...

[Annieapple Graduate]

🍏 welcome to the forum and a great question! First of all so pleased you are enjoying your running this time round and that you have almost completed week4. We absolutely encourage strength & flex and other cross training on non run days to keep our bodies in good shape, prevent injury, & to assist our running. Oldfloss has given you all the links. Do keep in touch and let us know how you are faring.

[GoogleMe Graduate]

'Back in the day' it was absolutely promoted as something you could do alongside C25K. It's pretty full on to do both at once and I feel you need to know yourself to decide whether to start now (if you are a boom and bust type, it could be a quick route to bust).. .although starting now is probably better than starting both at once, you've got one embedded. It's also a good strategy for someone who might otherwise be getting tempted to push for pace rather than completion or to run on consecutive days.

A word of caution that it can be a right pig to find the right props for the activities out and about and a right pig to be able to walk round the house/garden doing it (harder than C25K!) I'm glad I did it, but whilst I've repeated C25K for the heck of it, I don't think I would do the same with the Strength and Flex podcasts.

[drl212 Graduate]

Congratulations on reaching the end of Week 4! What an accomplishment!

It's great that you are enjoying the runs and looking for other ways to improve your running.

All the tools have been given to you by OF and I would just add that the consistency of three runs a week will bring along its own benefits on top of anything else you choose to do.

You're 'half-way' there...keep us posted.

[Whover]

If you like C25K format of 30 minutes, alternate days for 9 weeks, I suggest you Google C2Fitness. This series of online videos shows 3 athlete presenters doing similar versions of the same exercise. 1st is elite, 2nd is fit, 3rd is for normal people who want a gentle intro. Watch and copy the one you identify with. I don't follow it quite as avidly as C25K but it might slot neatly into your life. Have fun

[rbrom Graduate]

Thank you all so much for the thoughtful replies. I’m going to take a proper look through the links and see how it feels alternating days. ☺️ I used to be the sort who would push too hard too fast and burnout, but much better listening to my body and slowing it down / lowering intensity as needed now (which I think is why Couch to 5k is finally working for me!) so hopefully it won’t be too much. Will report back!