cool down and strength training?

[Symi]

hello

This time round I found that a year of group training at least once a week has meant that my fitness is better from the beginning so I can plod my way through a 5 k slowly.

However, I am mindful that last time I got to this point my knee pain put a stop to running. This time round I am getting the occasional twinge in my knees and am ankle. I listened to a podcast with a running coach and they noted that this could be due to weak muscles in the legs. Can anyone recommend a programme to build my leg muscle strength? Thank you!

[Symi Graduate]

oooh and also can you recommend a wind down for after my run? I walk to bring down my heart rate, but that’s it for now.

[MissUnderstanding]

There’s a great article about getting started with strength training here…

womensrunning.co.uk/trainin...

There’s a suggested workout at the end-it includes many of the moves I was told would be helpful by my physio when I had knee pain. There isn’t one magic routine that will work. There are loads out there!

If you get pain again, it’s worth seeing someone who can work out why and give you specific exercises to help. That was money well worth spending for me! It was weak glutes showing up as knee pain which I wouldn’t have known without help.

Are you doing any stretches at the end of your run after your walk? That’s all I’d do as a cool down post walk, unless I was doing a bit of strength then stretches. There are some videos in the pinned post here…

healthunlocked.com/couchto5...

I like doing this short yoga routine here as a cool down stretch…

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

(I’m struggling to get the link to work-search for “yoga with Adriene runners cools down” and it will come up!)

Hope that’s useful!

[Symi Graduate in reply to MissUnderstanding]

So helpful! Thank you for taking the time to write this.

[Gthants in reply to MissUnderstanding]

A new Adrienne workout! I had not seen that one before, so it's one to add to the repertoire !

[Oldfloss Administrator Graduate]

MissUnderstanding has given you some terrific advice and, just to add to that, there is a wealth of support on the S and F forum..

Maybe pop across and take a look...

[Symi Graduate in reply to Oldfloss]

Just discovering that! Thank you for pointing me in that direction.

[Oldfloss Administrator Graduate in reply to Symi]

Welcome!

[Yesletsgo Administrator]

Everything MissUnderstanding says 😁Also, how old are your running shoes? Over time they soften and eventually don't support your feet as they should. They should be quite stiff. Try flexing the toe towards the heel. If the shoe folds you need new ones.

A physio told me this (after I hurt my foot/ankle tendons thanks to my trainers).

It's well worth going to a proper running shop and getting a gait analysis for the new ones.

[Symi Graduate in reply to Yesletsgo]

I think this might have been my problem first time around. Now I have a great new pair of running shoes that I had fitted in a running shop, so hopefully that is one box ticked. Thanks so much for answering.

[drl212 Graduate]

All of the above.

Might be worthwhile checking in with your health care provider and/or physio since your past knee pain was significant enough to curtail your running efforts.

[Symi Graduate in reply to drl212]

I agree. I will look for a physio.

[drl212 Graduate in reply to Symi]

Do let us know how you make out.

All the best!