Is anybody there?......

[Oldfloss]

I hope some people have visited us today!!

This is a link from the C25K post... with the basic links for S and F...

I have gathered a few basic links here.. beginning with the NHS site for Strength and Flex. Many, many folk did and still do use these alongside their running.

google.com/search?q=nhs+str...

So... just moving on from that basic link... here are some more ideas for the kind of exercise many new runners ( and some more experienced), ask about.

Beginning with dynamic pre runs stretches and warm ups...

Some folk do dynamic stretches before running, some not... you find what you need and what works for you.. but any pre run work must be dynamic...

verywellfit.com/how-to-warm...

Then, after our wonderful run, however long or short... we do our post run cool down and stretching...and, again many of us find these basic stretches perfectly adequate

nhs.uk/live-well/exercise/h...

I have begun each week, posting exercises for different parts of our running body. Last week, it focused on feet and ankles;

healthunlocked.com/strength......

This week... it is focusing on calf muscles... ( ours, not the bovine kind

healthunlocked.com/strength.......

So what I would really like you to do, is, to just think how important strength and stamina work is to you.

Listen to your body and note, any minor twinges, or persistent aches and pains... areas where you feel there is a need for some extra work.

Non-impact exercise on some of your rest days is essential, especially as the runs get longer, there is so, so much to choose from, and all of which can be done without the expense of a gym membership

E.g

Yoga.

yogawithadriene.com/yoga-ru...

Pilates

runnersworld.com/yoga-pilates/

Begin to form a regime of core strength and stamina work for yourself, keep it simple, do it on some of your rest days and it will soon become a habit... a good one

[Katnap]

Very useful! Thanks Oldfloss 😃👍

[Oldfloss Administrator in reply to Katnap]

Welcome..we all need to take of ourselves...we are so worth it! X

[David_G]

Hi Oldfloss, yes I’m here😊 I think some of this will be very useful on my non-running days👍 It seems like a good habit to get into anyway if it helps reduce the chance of injuries🤞

I haven’t really done much to strengthen the rest of my body since I started running, though I know I should have😕 We’ve got a small gym at work that I can use so that’ll be my target over the rest of the autumn and into the winter❄️☃️

Thanks for putting this together!🙂

[Oldfloss Administrator in reply to David_G]

Even small changes and simple routines can make a great difference. Well done you!

[linda9389]

I'm here. But I'm a long way off 'habit'. You'd think I'd know better and have every reason to make it a habit 🙄. Must try harder 🥺

[Oldfloss Administrator in reply to linda9389]

Hello...we all need to try harder sometimes...but,also remember how awesome we are too ! Especially you!

[linda9389 in reply to Oldfloss]

Too kind Mrs. Awesome xxx

[Oldfloss Administrator in reply to linda9389]

Xx

[tiggs1]

I am loving your posts on exercises each week and the calf ones are great, i found myself doing them at the photocopier today

[Oldfloss Administrator in reply to tiggs1]

Go you...we totally approve!!

[Hidden]

I’m here too, licking my wounds or should I say knee. My physio has given me wall squats to do. Wow, they really do work my quads, glutes and shins. I love my Pilates class and will try to get a second one in. I, like many, do my exercises when on the IC and forget them when I’m running well 🙄 I vow to keep up my wall squats and heel drops when off the IC. 🤞

[Oldfloss Administrator in reply to Hidden]

We heard it on here first...well done you!

[AlMorr]

Good advice, I did do and still do excersises on non running days, by the way was that 🛸 UFO seen by runners at some parkrun recently 😊🛸

[Oldfloss Administrator in reply to AlMorr]

No..that's my personal UFO..x

[AlMorr in reply to Oldfloss]

👍

[Confusedofaxminster]

Thanks Oldfloss. All bookmarked on my phone, to read and re-read when I realise (like now) that I have only remembered SOME of what I've read on these pages before.

[Oldfloss Administrator in reply to Confusedofaxminster]

Brilliant..it really does, all help! X

[quirkybee]

Thanks lovely Floss xx

[Oldfloss Administrator in reply to quirkybee]

You are most welcome my friend x

[skysue16]

What a wonderful selection of exercises, thank you so much OF! Don't want to lose this post or the links. Will the links be on a 'pinned post'? At the moment I am still trying to get rid of a nasty virus that won't go away - 12 days no running and hardly any exercise

[Oldfloss Administrator in reply to skysue16]

They will be there..and I will have them filed too..x

Gosh..I hope you begin to feel better really soon..one or two folks suffering with virus problems currently xx

[LiisaM in reply to skysue16]

Hi, skysue, I had a cold about 3 weeks ago and am still coughing and sputtering. We do what we can do! Be well!

[JanB76]

Hi OF!!, So glad someone has started posting decent posts in this group!! Great ideas for some of those exercises, and once you get used to them they just instinctively become part of your day - I automatically do calf raises whilst brushing my teeth or waiting at the microwave in the canteen at lunchtime.

I'll definitely be following your posts with an added enthusiasm now

[Oldfloss Administrator in reply to JanB76]

Super! Small simple exercise can often make the biggest differences! I am glad!

[Juststartedtorun]

Thanks for all the great information Oldfloss. Lots of really useful stuff that I know I'll come back to lots of times 👍

[Oldfloss Administrator in reply to Juststartedtorun]

I am so glad... it is useful for us all.. I did a long session on my toes and ankles today!

[SueAppleRun]

Good morning, I’m here and still doing lots of the ankle and foot exercises from last week oh and knee strengthening too. Very useful links thank you

[Oldfloss Administrator in reply to SueAppleRun]

Brilliant... some more knee exercises coming up today too!

[SueAppleRun in reply to Oldfloss]

That’s great as they help and his new insoles arrived this morning which he thinks make a difference but time will tell, we will have a short run tomorrow as it’s my long day at work

[Oldfloss Administrator in reply to SueAppleRun]

Fingers crossed! Enjoy your run!

[UnfitNoMore]

Here’s hoping we get some new C25K starters over here too... I wish I’d done all of this before my first injury. I lived and learned though!

[Oldfloss Administrator in reply to UnfitNoMore]

They are heading this way slowly... and we are all pleased The team will try to get us all running in as safe way as possible

[sigasiga]

Yes, I'm here too! I do the S and F exercises on my non-running days and have added your calf raises too (a bit wobbly on the one-legged ones, but improving!). Thank you.

[Oldfloss Administrator in reply to sigasiga]

Brilliant..yes, the calf raises on legged are tricky... Small runner in training, has a book called The Wonky Donkey... That is what I feel like !

[backintime]

I'm here, still calf raising - I will add a few more exercises in gradually - any others that we can do while doing something else? Calf raises are great for doing while waiting for the train, or cooking, etc.

Any others that we can fit in like that are so much easier for me to do

[Oldfloss Administrator in reply to backintime]

Brilliant.. I am adding some knee ones too later today! I have been toe crawling this morning!

[Sook2]

I’m here!!

[Sook2 in reply to Sook2]

I have a particular question regarding core exercises. I used to do lots of planks but I recently broke one of my hand bones and won’t be able to do that for some time! So, any thoughts for alternative core exercises?

[Oldfloss Administrator in reply to Sook2]

I use some standing core exercises..give me some time..I'll give you the links!