Making progress with hip injury

[RunByTheSea64]

I enjoyed my 1st 10k trail run back in mid December, and didn't have any issues during it or immediately afterwards. A 40 mile bike ride the following day was also fine, but then the 5k run on the next day was a bad idea (I now know!) I've been so enjoying discovering running last year at 64, that I haven't been doing enough strength work. Let's face it, it's boring compared to being out there in the fog, rain, whatever 🙂. Also reminding myself I'm still a relative newbie, and should allow proper days off for rest and recovery. I've been delighted to discover 'run better with Ash' on YouTube and have been following both the 7 day hip programme as well as the 2025 28 day challenge. I'm really noticing the difference in my body, and can really recommend. Most sessions are under 15 mins so much easier to fit in. Hope to be tentatively running again later this week 🙂🙂

[Irishprincess Administrator Half Marathon]

That sounds like a plan! I’ve discovered that strength training is essential for my running and helps keep niggles at bay. I’ve got to the stage where I put my epic music on and feel like a warrior 💪🤣

Fingers crossed for the run back 🤞

[RiceAndPeas Marathon]

That sounds like the perfect plan for me too as my hips play me up something terrible after a long run. Probably because yourself and so many others I have neglected strength and flexibility work. It really does seem to be very important. I hope you are back having fun running in the rain and the fog soon.

Thanks for the heads up about run better with Ash. I shall have a look. 😀

[misswobble Marathon in reply to RiceAndPeas]

Take care of that hip 😀. Yoga is a good rehab exercise 🙂👍

My hip was killing me on my last long run. I blamed sitting on my soggy sofa for too long over Christmas 😬

I hope you’re back to full fitness shortly 💪😀

[RunByTheSea64 in reply to misswobble]

Thanks misswobble I've done yoga in the past but atm I just want some quick focused routines. Several of Ash's exercises are ones I've done before at yoga classes. The 7 day hip strengthening exercises are only 5-6 minutes a day (or double if you wish)

[misswobble Marathon in reply to RunByTheSea64]

there are loads on YouTube on the telly Lots of short, focussed ones too 🙂

[Sandraj39 Half Marathon]

Yes…”Thou shall respect the rest day”!🤣 I agree, strength work can be boring but it really does make a difference. Good luck and here’s hoping you get back to your runs soon!🤞🙂

[RunByTheSea64 in reply to Sandraj39]

Thank you so much. I'm really looking forward to it!

[linda9389 Administrator Marathon]

Ugh, strength training! So beneficial, yet so tough for me to find the motivation. 15 minutes sounds so doable, but my history is less than useless.So I commend your focus and hope you're back and reaping the rewards very soon. And I'll also take a look at Run with Ash, because one day I may just find some strength training that I too can stick to 🤞

[RunByTheSea64 in reply to linda9389]

The 7 day hip programme videos are mostly 5-7 minutes so not too difficult to find motivation for 🙂

[linda9389 Administrator Marathon in reply to RunByTheSea64]

You say that ... but ... 🙈😍

[RunByTheSea64 in reply to linda9389]

😂 I hear you linda9389 and often feel the same!

[Beachcomber66 Administrator Half Marathon]

Hi RunByThe Sea. I am on the rehab trail too; my bottom lip may require surgery from scraping along the ground! But, I have a rehab plan now, so hopefully the recovery has started. I agree with you that these short fitness/ yoga sessions are great. I found Nike Training Club which has a combination of workouts, some strength, some yoga and some warm and cool down routines too. Choices of 10, 20 and 30 minute sessions. It has helped with strength and flexibility too. Just got to get back to running again now haven’t we 👍

[RunByTheSea64 in reply to Beachcomber66]

NTC also now installed, thanks for that!

[RunByTheSea64]

I hadn't heard of the training app, but have found Nike RC really useful for guided runs and on Tue I actually managed 6 x 2 minute runs with Coach Bennett, with a minute of walking between each. A very useful and joyful session for me, despite being dark and 1 deg (although streetlit and 'feels like -1') 😂. Very sorry to hear about your lip - sounds traumatic. Hope you're also back out there soon. X

[Beachcomber66 Administrator Half Marathon in reply to RunByTheSea64]

just meant I was sulking ☹️😉

[RunByTheSea64 in reply to Beachcomber66]

😂 oh I see! Having face-planted the pavement myself a couple of years ago I assumed you'd tripped up during a run! 😂

[Beachcomber66 Administrator Half Marathon in reply to RunByTheSea64]

🙂 My fault; I think I was born quirky 🥸