I thought I’d come on over as per the recommendation of Realfoodieclub and Oldfloss , so here I am. 👋👋
Having run my first ever 10k (any race actually) in Bristol and loving every moment, I know now I need stronger legs. No excuses.
I set off pretty fast (it’s all relative) for me, and did a good strong 5.5k or so before my legs started to wane. The course was predominantly flat, but every little incline felt like the North Face of the Eiger! I didn’t walk once I’m pleased to say, but my final 4.5k were considerably slower than the first part of the race, all due to jelly legs. They managed a sprint finish and I even got a PB, but it could be so much easier. My heart and lungs could have gone on and on!
So - exercises. Here I come! 💪
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cheekychipmunks
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Welcome cheekychipmunks to the forum of Strength and Flex, UnfitNoMore is also on this forum.
At the moment I am working on one of the challenges he has set, namely the
"100 push ups a day for a month challenge " I have so far managed to get so far now 6 days. It take 18 minutes to do, 10 reps every two minutes with 9/90 second breaks, I hope you have recovered from yesterday's wonderful 10K run.
Hi Al, wow that sounds brutal - well done you for doing it! 👏👏
Yes I’ve completely recovered from yesterday thanks. 👍 Slightly weary quads, but I’m going for a nice leisurely walk (which might conveniently have a pub lunch at the end) shortly. That’ll help loosen them up. 😀
It was one of the challenges mentioned among many by UnfitNoMore, however, my advice to you would be to have a look at the many push up, press up videos that there are on YouTube before doing any, like any excersise you have to begin gently.
There is a slightly different way to to do a press up for a lady, you can have your knees on the floor, for all beginners that would be the way to start. Google press ups for beginners for professional advice.
Welcome. Strengthening for running really helped me and now I can feel the legs strengthening through the running too, and it helps us avoid injuries. Great job completing your first ever race and the 10k distance. I’ll be posting up the weekly update on our monthly challenges soon, and we have the personal markers in the pinned posts for short to long term goals.
I started C25K in June last year and did my first 10k distance in November. It’s very doable as long as you don’t try to rush it and risk injury. 😀
And yes, my next event is Race for Life 10k at the end of June, as well as the Severn Bridge 10k in August. Plus I entered the London Marathon 2020 ballot. 😅😳
Wow! Nice stuff. I did many (for me many) 5ks, a few 7k and once a 10k. Never officially raced, though, on these distances. As I am slow compared to a racer.
I highly recommend entering a race Elisabeth. The atmosphere carries you for lots of it! And as for being slow, I’m a total snail, but there were still 4,000 or so runners slower than me at the huge 13,000+ runners Bristol 10k last weekend! 🏃♀️🏃♀️🏃🏃🏃♀️🏃♀️🏃🏃
Thanks for the encouragement. If there had been 13000, I would have been 12990+. As my time is too slow, it doesn't encourage me to enter any race. Too competitive for my speed.
I agree with you on the atmosphere, and I have been doing fun runs and parkruns.
There’s no hurry to enter one. Give it time, and your time can improve if you’d like it to. Lots of us incorporate intervals which help. Or if you’re happy tootling along at your pace, that’s totally fine too! 👍😀🏃♀️
Incorporating bouts of speed work into your runs. For example, lots of us use a fab app called JogRunSprint, which you can customise, but basically it’s 30-20-10 seconds of jog, run, sprint (x 3 in my case) with a minute’s walk to recover before repeating it all.
I personally do 4 sets of 3 intervals, but like I say you can set it however you like! It’s fun - hard work though!
I tend to run a kilometre before starting and also when I’ve finished to make it into a more meaty distance!
Well our parallel lives continue Cheeky 😂😂. I spent this morning exploring strength excercises and glute excercises too. ‘If we are going to go longer we need to get stronger’ is our new motto. So get excercising girl. We will be booking our HM soon 👍👍👍👍
Welcome, cheekychipmunks! I am working on upper body strength doing standing press-ups, kneeling press-ups and planks. I cannot do a straight legged press-up, I find my wrists really hurt but maybe one day! I am not keen on doing exercises so this forum really helps with motivation!
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I am not keen on doing exercises so this forum really helps with motivation! 
Hello Everyone