Happy new week running buddies! Low temperatures and icy wind chill still dominate the scene up here, but are we down hearted? Well, no; so far so good in fact. I have managed without having my annual winter long lay off with injury. In fact my average pace is up about 45 seconds per Kilometre on last year at this time and I am planning to begin this week with my first 10k run of the year. So all good really. My new trail shoes are nicely run-in, so I am all set to start the build up to our HU April extravaganza!! Acknowledgments to my genius physio!!
But; I feel the need to talk about cross training today! I know, I know; not remotely racy best seller material but hey, we need to look at it sometime, so here goes! We did say that we would include a training element in our Spring HU run build up. Today I am going to discuss one plan (because I have been working with it) but there are plenty of others out there, including our own HU Strength and Flex, Garmin etc. It is a good idea to look around to find something which suits you..
As some may recall, at the end of last July, after a successful HM, out of curiosity, I took a look at the Nike Run Club Marathon Plan. It has a cross link into the Nike Training Plan with suggested regular routines for each week. The message was clear; if you want to run further, sustainably, you need added strength and flexibility. So, I downloaded the NTC app and have been following it ever since; 222 routines (a mix of yoga, flexibility, strengthening, warm up and cool down routines) occupying 2794 minutes and broken up in to 10 to 30 minute chunks. I really enjoy it 🫢. I don’t use weights; in fact the only equipment I need is my headphones! So it is accessible and doesn’t take up a big chunk of my day.
Looking back, I missed an opportunity when I first progressed from 10k to 10 miles. I think that following a plan like this would have had a big impact at that stage. It isn’t essential of course; I made 10 miles and HM in my first year after C25k, but I think that my path would have been smoother, and the outcome better, had I known then what I know now.
I am sure that our longer running friends will have wisdom to add here; it would be really great if they could share some of their knowledge and experience.
So, if you haven’t caught the training bug yet, why not give it a whirl? See what you think and maybe update us all in your run reports as we progress?
Of course, there will be more info to follow on our HU Spring event; but this is our weekly chat too, so over to you; how are things going running wise and otherwise? We always love to hear from you.
From your team: Irishprincess linda9389 and me 🙂🙂🙂
I ran a marathon on just running no strength but probably wouldn't recommend that. I didn't have any issues whilst doing easy running on the long runs. I did, however, experience an issue when I tried to up the pace on my longer runs. I'm now doing strength twice a week in the gym. I don't love the gym, so I've just cancelled & will use a kettlebell at home instead.
Hi RunWillie. I am pleased that your photos seem to be loading ok again! You live in a very beautiful place.
I am with you on the gym. I did use one to just to get fit after retiring, but in the end I found it too boring to sustain. I think that is part of the attraction of the “little and often” home based approach. Do it when I feel like it fits in with my character! Your first marathon was even more amazing if you managed it without strength work..it was still pretty quick!
Certainly the strength work supported my increased pace over long distances. It allowed me to run HMs with my 5k stride length; so more pace out of the same effort, and of course getting the distance with significantly less time on your feet is a win too. Hoping for a 10k with CB today!🙂
Morning BC and pals. I’ve taken to doing a spot of strength training - I know, get me! As you’ve heard me bleat on about, I’ve grown to really appreciate the gym; without it I would have barely run this winter.
One morning, having coffee there with Mr Cheeky, we were watching a circuits session being held outside in freezing temperatures. It wasn’t all gym bunnies, it was regular folk, all different ages and abilities. It looked fun! I signed up for the next week, and this week will be my fourth! Eight exercises, a minute each, 15s between them, two minute break between sets … three times! I can do the majority of the exercises, some I’m useless at, but we’re able to modify.
I’m also making use of the arms and legs machines and I have a couple of upper body strength videos that I’m doing, so hopefully this will all help my running this year. I’ll also check out the NRC plan to get some more ideas. Who am I? 😅
Did my first 10k of the year yesterday. Solid, no issues, and as the Portway along the Avon Gorge, under the Suspension Bridge, was closed for the weekend, it was a no brainer where to go. It was a lovely morning and after watching my grandson at Junior PR, off I went. A great morning. 🥰
🫢 cheeky, you have gone over to the dark side! Very impressive! I managed to keep up going to the gym for a year or so after retirement, but boredom got the better of me in the end. The group stuff sounds a better bet; and doing “homework” is great too, when you can take time away from work and from being your alter ego “Super Granny”. Being fit for grand kids is probably the best incentive!
Haha, you’re very kind. The gym was forced upon me really, or my winter running would have really gone down the tubes! And with less running, I knew I’d fall off the fitness wagon entirely if I didn’t give myself a good old shove. No excuse for me! Let’s see if it improves my post 13k leg/hip fatigue …. time will tell. 🤞 And as for 3 grandsons, well that’s a whole different kind of workout! 🤣🫨
Hope you get your 10k in today! Captain Sensible is getting back on track. 👏👏
I think that the strength work will sort out your post 13k leg/hip fatigue Cheeky. The stuff I am doing has a focus on strengthening each leg separately, so lots of “good mornings” “bird dogs” , bridges with knee raises built in etc, topped off with side planks and tall planks. I don’t know about Captain Sensible, I think I left him behind in Saturday’s 30:48 5k! These trail shoes don’t seem to have a lower gear! Some hills this morning; that will slow them down a bit.👍
Hello BC, I’ve gone backwards if anything as I used to do pilates twice a week which was brilliant support for running, but that went out the window when I hurt my shoulder. I’m still doing physio for that, but I’m just strengthening one arm 😂
I always do my 4 minute warm up exercises, sometimes do my post run exercises and not much else now, so thank you for a prod. I know it makes sense. So I will investigate.
I had a look at the NRC 10k plan , but with 3 weeks to go, might be a bit late. I ran 6k last week so I think I will be doing my own thing. No doubt I will be using Coach Bennett on some of my runs as usual. When you are on the plan, do you pick 3 of the 5 runs each week, or do all 5 over 10 days?
I was able to pick 3 nice days for running last week, in between days of thunderstorms, hail and pouring rain. A Funky Fartleks session, a long easy run along the eastern foreshore . I only stopped once to take a pic of a yacht which had dragged its anchor, so I could inform local sailing clubs later. The northerly wind was chilly but blue skies and sunshine made up for it. Then of course, a lovely parkrun, with best southsea time this year. For the first time since Christmas my breathing was regular so I didn’t need to Jeff it. 🥳
Hi Dexy5; spare time coastguard too now! I think that you are the most responsible person I know!😇
Sounds as though things are going really well with your runs; what a difference some sunshine makes!
Last year I picked 3 runs from the five on the HM plan; the long run, a speed run and the longer recovery run. As I get into the marathon plan,I am thinking of trying to do all five runs over an extended week. This is with a view to having one try at hitting metric marathon distance this year. I like to have a stretch target….a full marathon isn’t in me, I know that, but getting extra miles in my legs might help me to hit 26.2k. Late porridge time now and then CB awaits for, hopefully, my first 10k of the year. 🙂
Haha, I was able to pass the information onto Coddfish as her and Mr C are members of a sailing club, and they were able to use their contacts to find the owners. Sadly, if a yacht is grounded, close to a path like that, it can become a target for vandalism.
Yes, I think my current routine is like that. A longer slow run, an interval and a parkrun, will see if it slots in.
I am sure the yacht owners will be really grateful.
I sometimes combine the intervals run with my Saturday 5k. I just back off the pace a little bit in the “rest” periods rather than really slowing down or stopping. That means my easy run can be more than 5k.
TBH I froze my membership because the class I went to did lots of planks which weren’t good for my shoulder. I could do lots of the other exercises though so I should have continued doing them at home, or found an online version. I bumped into an old trainer last week who invited me to her class on a Tuesday evening, so I might try that out although I do prefer daytime sessions.
Ok, 10k done. Today’s run incorporated a long hill right at the end. 79m ascent overall. I definitely felt it. Not helped by having only one cup of tea pre run and failing to take a drink with me. Tail wind here I come! It’s the details which catch me out!
I haven't returned to Pilates either Dexy after I hurt my back a few years ago, and since then, my osteopath has advised me to not to do a few moves for fear of making my back worse!
Hi there. Everything was going great. Running ✔️Pilates ✔️Fitness improving✔️And now it's gone pear-shaped, haven't been able to do anything at all this past week. And the reason? My right knee. I'd been doing some online pilates a few times a week and had noticed a twinge on some exercises, but didn't think anything of it. How I regret that now, whilst I have to wait it out to heal. And although 'normal' activity is fine, as soon as I test it gingerly by trying out a squat or a pelvic curl, it's no, no, no.... I may try some gentle jeffing this week, but if that doesn't pan out I'll just have to admit that I'm on the IC, will I make the Feb 10k? Who knows.
I had a similar twinge on the inside of my right knee which only came on if I leaned to that side in an exercise. Physio said it was medial ligament, but it was slight and would go away on its own….and it did. Applying a hot water bottle pre run helped too. Hope it disappears quickly🤞
It’s so annoying when you get injured by doing something that is supposed to be good for our running 😡 I hurt my hip doing an exercise over a year ago and was unable to run for quite a few weeks. I was so cross!
I do hope it all settles down for you and that you can return to running as soon as possible 🤞
Thanks, it's now 11 days without any significant exercise, and I feel like a blob! Also coping with a cold (a parting gift from the grandchildren) so I'm not a happy bunny. However, I'm going to try some gentle walk / run intervals, maybe tomorrow. Fingers crossed 🤞
I lost 13 days at the beginning of January with an injury. I restarted on 15 January, feeling, as you say, a bit flat. I managed to make a pretty steady 10k on Monday, so hopefully I can now build up from there. Running in some new trail shoes didn’t help( they have much less give in the soles than my usual Brooks Adrenaline, but I thought I needed them for the muddy trails left by the snow). I think that they recognise who is boss now…maybe 🤞🤞. Hope tomorrow goes well.
Hi BC and everyone. I need some strength work motivation! Does NTC give you a plan with suggested workouts, or do you just pick from their catalogue? I need structure and something to tick off!
Despite Westjet's best efforts, I did make it home yesterday. They cancelled my connecting flight with about 5 hours notice, and put me on a later one. But that would have been too late for my main flight back. Wouldn't you think their system would know? Hours on hold, a frantic pack and shower and we flew to the airport. Eventually got a ticket on an earlier connecting flight which had already been delayed (and was eventually delayed four hours) and then finally left Canada two hours late! What a panic that all was.
Then this morning I screwed up a dental appt time and had to rearrange everything, resulting in a last minute rush to get my run in. A tempo run. My least favourite. But it's done now and it felt so good to be back in road shoes after four weeks of trail shoes!
Nike Training Club does give you suggested workout programmes to choose from, but I first accessed it through the Nike Run Club marathon app which links into relevant NTC workouts week on week. I found the exercises focussed on single leg work good, and the flexibility/ pre run warm ups routines have definitely improved my running. Really subjective this stuff….but you have to try it to find out whether it works for you I guess.
Can you have focused suggested workouts i.e. for running? When I first looked a couple of years ago I don't remembering anything like that. I guess I could pretend to be doing the marathon plan as I'm not using NRC this time around for running 🤔
That is basically what I have been doing 🙂. As you know I have no intention of trying to attempt a marathon!
I think that the focus of the NRC app is supporting people who can run, but want to run further and better, maybe faster too if they want that. The pre run blurb, and the in run coaching, focus on running form including stride length, posture, arm swing, breathing and also pacing tactics. There is probably a bit of injury avoidance thrown in too.
The recommended NTC exercises feed into that with a range of complementary strengthening exercises and flexibility improvement which increase in duration and or intensity week on week, starting from a really easy base. The only claim I would make for it is that I am definitely fitter, stronger where it matters and more savvy than I was. It won’t be for everyone, but maybe worth a try for anyone aiming to run a bit further, maybe a bit faster and perhaps with fewer injuries (provided you don’t overdo the exercises!). I accept that I am looking at this through the eyes of a late starter almost 73 year old runner:I may be easily impressed 🙂
I've had another look at my NTC app. I see I had (in distant memory) started a 'Strength and Conditioning for Runners ' Programme.
It is a 4 week program, with three workouts per week.
I see I only did session 1 of week 1 🙈
The workouts are not long: Week 1 - 6 ,7 and 12 mins; Week 2 - 9, 10 and 13 mins; Week 3 - 7,7 and 13 mins; Week 4 - 23,11 and 21 mins
So, I hereby publicly commit to restart this 4 week programme. Starting today!
It's not as much cross training as my Hal Higdon plan calls for but it is a bit extra. I will also restart my longer rest day walks now I am back home and do two one hour pilates sessions too. Do check up on me to keep me accountable!!! 😍
Well done Linda 🥳. Being very much “ do my own thing” I did a mix and match of my own, based on the HM app recommendations, but I will have a look at the programmes now. Peer support for you ….although there is a bit of self aggrandisement in that 😉
Blimey, that sounds so stressful Linda 😰 I felt stressed just reading about it! I must say that I hate travelling nowadays and years ago I loved it. I wish we could do a “beam me up Scotty” 😂 and just arrive at our destination by magic without all the hassle.
But you got home safely and that’s the main thing.
Oh me too IP. Travelling regularly, like you, I can't help thinking we deserve better. I'm looking at booking the next trip back to Canada and just can't bring myself to commit!
Hi BC. Well, I really should be doing a strength session right about now but I made a cuppa and came on here and …. well you know the rest 🙄
I’m a big believer in strength training as I know that it keeps my niggles at bay and gives me the ability to run my races better and finish stronger. A physio told me that we don’t need to do much, just to get into a routine and stick to it. So, I aim for twice a week, each session lasting from 30-40 minutes. But that includes upper body work too so if I’m focusing purely on the bottom half then I can do that in about 20 minutes.
I must say that I’ve messed up a bit with my current plan and dates because I have three races in four weeks and I won’t have time to train properly for a 10 mile race in early March. I’m just hoping that a longest run of 8 miles will be enough 🤞
Most of the HIT ones I do are only 10 minutes; yoga is sometimes 20, occasionally 30 minutes. I tend to go for a little bit often as I am much more likely to stick to my plan that way. It has made a difference.
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