Feeling grumpy...no running...it really is, all about, 'ams....'ips... and 'idden issues!

[Oldfloss]

Hello lovely runners...

Here I am again!!!

I am hoping some of you are still getting across here...

!

How are the foot and ankles doing and those calves... hopefully they are getting you out and running with few problems.., and your knees... are they feeling any stronger too ?

I am posting some new exercises today... and hopefully they will be useful!

I have noticed quite a few posts about aching hips and sore hamstrings so..maybe those folk will find them and use them !

Okay.. on the way up.... this week the exercises are for our ..

Hips... our Ham strings and our … Butt muscles

blog.mapmyrun.com/6-hip-and...

polar.com/blog/hips-dont-li...

activbody.com/hamstring-exe...

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

.. and now... for those niggles that we often get in our butts... a real pain!

We do... a tad like our feet and toes and ankles tend to neglect our butts... maybe it is because they are behind us ! Ha ha!!!

We need to be aware...

These exercises also cover sciatica but are useful!

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

strengthrunning.com/2019/04...

Okay, these are just for starters.... I will be adding some more links in … and also, just to keep you going in your spare time

Here is a great link courtesy of our own @roseabi

self.com/story/strength-exe...

and....to finish off with; just a few extra ideas for you...which I thought may be useful...)

yogawithadriene.com/runners...

runtastic.com/blog/en/relax...

Keep running.. stay safe!

Floss x

[UnfitNoMore]

Gonna do these to some hip hop I think.

[Oldfloss Administrator in reply to UnfitNoMore]

'ip...'op... sounding good to me!

[linda9389]

There'll be no time left in the day to brush my teeth at this rate! I must confess I'm still stuck at prioritising my feet and ankles, but these links are all fab and will be so useful. Thanks OF 🙂

[Oldfloss Administrator in reply to linda9389]

There really is not enough time is there? I am hoping folk may get the links in one place and pick and choose...I am toe creeping at the moment as I sit here!

Thanks you ! x

[UnfitNoMore in reply to linda9389]

If you’ve seen the original Men in Black, all we have to do is adjust to the standard operating day of 37 hours and OldFloss can have the spare 13 🤣

[linda9389 in reply to UnfitNoMore]

Whhhooosshhh.... right over my head 🤣🤣🤣🤣🤣

[Jazzyrunner]

Thank you so much Floss! I’m reeling at the amount of time I’m spending exercising/stretching/browsing running gear - much more than running! 😂 How are you doing?

[Oldfloss Administrator in reply to Jazzyrunner]

I know.. There are not enough hours in the day. I am doing okay thank you ! I had a toe twinge... so have been using a lot of the foot exercises... ! Then an aching calf.. so used the calf exercises!!

But it all pays dividends x

[Jazzyrunner in reply to Oldfloss]

I’m sure it’s worth doing. Sometimes I think I have more weak areas than strong! But hopefully we’re all on the up 👍🏻x

[Oldfloss Administrator in reply to Jazzyrunner]

Every little helps ( as a well known store says) !

[David_G]

Thanks Floss, I’m following last week’s exercises after overdoing it last weekend.😳Schoolboy error on my part and I should have known better.😊 It turns out I’m not Superman🤣

I’ll add some of these to my routine for a bit of variety so thanks for the post!🙂👍

[Oldfloss Administrator in reply to David_G]

You are very welcome...I hope things have settled and you are feeling okay now!

I do know what you mean.. I forget how old I am.. and think I can still do all I did when I was younger!

[Fabulous450]

Perfect OF!! I experienced some hamstring tightness this week 😳. I’ll definitely try these tomorrow. Brilliant! 🤩

[Oldfloss Administrator in reply to Fabulous450]

Good timing then? Wonderful!!

[theoldfellow]

You know my Parkrun strategy? It involves Glutes, I follow them....

Seriously, I know that's one thing I need to strengthen. If the glutes are strong it takes the pressure off the hamstring when sprinting.

[Oldfloss Administrator in reply to theoldfellow]

Just brilliant!

[Fabulous450 in reply to theoldfellow]

Oh that explains it then OF! 🤭I need to work on the glutes too! ❤️

[Oldfloss Administrator in reply to Fabulous450]

Those glutes really are important..and improving their strength impacts speed too. My happy pace now..gone from 7.35 per K to under 6.30 per K..and for short distances...under 6 mins...unbelievable really...🐌

Bluebirdrunner had a link about glutes...I and many of us tried and still use the technique..if not in all the run, then part of it..all to do with clenching the butt! Sounds odd, but really works!

[Fabulous450 in reply to Oldfloss]

Thanks so much OF! That‘s a very impressive improvement! 😃❤️

[Oldfloss Administrator in reply to Fabulous450]

I was amazed..totally!

[Slinkymalinki]

Fantastic links - thank you! It's great to have different suggestions as I find I stick to a couple of favourites out of convenience & forget there are others which are often more suitable. Happy stretching! 🙂

[Oldfloss Administrator in reply to Slinkymalinki]

That is great..just fantastic. Finding what is right for you us the important thing xx

[SueAppleRun]

Thank you, always food to stretch and strengthen i’ve been dancing as visitor coming so no time to run after work

[Oldfloss Administrator in reply to SueAppleRun]

Just perfect!! Xx

[cheekychipmunks]

Floss, have you tried Adriene’s Yoga for the Feet? It might help your toe. I did it several times when I had my infamous yoga toe injury last year, and it felt wonderful.

I’m going to start yoga back up properly soon, and do one of her 30 day challenges as well as running, but I can’t concentrate on anything specific until after mum’s funeral.

Take care! (Oh, are you able to make it to Stratford this weekend?? 🤞) xx

[Oldfloss Administrator in reply to cheekychipmunks]

I haven't.. but I will! It is easing a bit because I found some exercises for the problem..but I need to get it to improve more...Thank You!

Not sure on Saturday..Baddie was maybe going and did think we might work it so I could get down with her..but she was not back to form..so not sure.

If I don't make it this time I am going to try for one in the future. Its tricky.. Tail chaser will fill you in with details xxxx

Huge hug to you xxx

[cheekychipmunks in reply to Oldfloss]

Thank you. ❤️

Will keep everything crossed that you guys can make it, but if not this time there’ll definitely be a next time to look forward to. Take care. Xx