Runner’s World 12 min / day programme - Strength & Flex

Strength & Flex

7,916 members1,715 posts

Runner’s World 12 min / day programme

CBDB profile image
CBDBAdministratorGraduate Gold
16 Replies

The below article from Runner’sWorld was recommended by Hidden over at the C25k forum. And it is is a cracking article from 2017, devising a 6 day/week programme of little 12 min workout routines. Doing a handful of these every day gives a runner pretty much everything a runner might need to avoid any potential injuries from running.

So for all runners out there, a cracking article and program!

runnersworld.com/uk/trainin...

Written by
CBDB profile image
CBDB
Administrator
To view profiles and participate in discussions please or .
16 Replies
linda9389 profile image
linda9389

Once I'm out the other side of a particularly busy period, I'm absolutely going to give this a try. Yesterday the only thing I did was yoga; Garmin thinks I'm in recovery mode. He says I climbed up one set of stairs yesterday, down 5 and did just 3000 steps. In truth I was on my feet all day and up and down a ladder for 5 to 6 hours of that. Recovery? Pah!!!

CBDB profile image
CBDBAdministratorGraduate Gold in reply to linda9389

You tell your Garmin off! How dare it! 🤣

Yes, I wasn’t quite sure if I was going to try it, but showing it to my hubby, he got really excited about this one so we’re also going to try it.

The pages are annoying, though, as the links don’t work on any of my iPhone browsers. So finding the right workout takes a lot of scrolling!

linda9389 profile image
linda9389 in reply to CBDB

I think I'll be taking some screenshots!

CBDB profile image
CBDBAdministratorGraduate Gold in reply to linda9389

That means you have the same issue with the links not working?

Yeah, I’ll be trying to put a collage on here in the replies (now that this is possible) that might make it easier for others to refer to, but HU images are quite fuzzy.

linda9389 profile image
linda9389 in reply to CBDB

When I looked I could scroll through the photos, but I think that was on my laptop.

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 1 ★

Hubby and I’ll be doing these from tomorrow onwards, so here in prep for this the 5 exercises of day 1 from the RunnersWorld article runnersworld.com/uk/trainin...

Exercises:

☆ Core muscles activation

☆ Hamstring/core combination

☆ Bent-leg hamstring stretch

☆ Single-leg balance

☆ Soleus stretch

CBDB profile image
CBDBAdministratorGraduate Gold in reply to CBDB

Ok, so we did this after our yoga morning practice.

#1 didn’t do anything for me, I have to admit, probably having done pelvic floor exercises ever since birth of my son (born as a 9 pound baby, oh yeah! 😅)

#2 we skipped as we didn’t have a ball and hubby saying that my idea of using the couch would defeat its purpose 😤

#3 hurt my knees actually and yoga happy baby pose seems to do that much better

#4 we used a pillow, it’s great, and I might add this to my repertoire

#5 a new one for me (not for hubby) and a good calf stretch. But not sure other exercises do this better?

So mixed first day but I will be adding at least 1 exercise to my routines. But I have a feeling that the other exercises are caters for by my yoga and Pilates. We’ll see what tomorrow brings.

annaruns profile image
annaruns

Thank you! Bookmarking this! The links also don’t work for me so screenshots are my friend. If I like it, I may put it together as a series of pictures per day to trigger

annaruns profile image
annaruns in reply to annaruns

Now that I’ve looked more closely, these are all the exercises my Physio had me do when I hurt my Achilles. Great to have them all in one spot. Thanks, CBDB (and lmc50 for the original post!)

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 2 ★

Moving on to day 2 from the RunnersWorld article runnersworld.com/uk/trainin...

Exercises:

☆ Hip flexor stretch

☆ Tibialis posterior strengthening

☆ Glute activation

☆ Shin stretch

CBDB profile image
CBDBAdministratorGraduate Gold in reply to CBDB

Hmmm 🤨

#1 Hip flexor stretch was hard on my knees and these poses are better catered for in Yoga, where you transition in and out of them carefully. Here you were just left to get into this pose any which way. Hmm.

#2 nice one

#3 As above but really hard

#4 strange one. I have a feeling child’s pose does this in a more controlled manner. So not sure I did it right or if I like it. 🤨

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 3 ★

Moving on to day 3 from the RunnersWorld article runnersworld.com/uk/trainin...

Exercises:

☆ Single-leg squat

☆ Calf raises

☆ Towel grab

☆ Hip adductor stretch

CBDB profile image
CBDBAdministratorGraduate Gold in reply to CBDB

Did it only this morning, some Good ones in there.

#1 yeah, need to do more of those, as yoga attends to these less.

#2 same. Used my yoga blocks for a ledge. 😃 (love my yoga blocks)

#3 Cute! Hubby and I was racing in the towel scrunch race and I’m faster! Me left toes are also faster than my right o es. Hm 🤔?

#4 Easy peasy ... at least if you don’t drop too much ... which is the case with me with my excuse of watching my knees !

All good ones today! (But I’m not sure I’d want to do these every week)

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 4 ★

Moving on to day 4 from the RunnersWorld article runnersworld.com/uk/trainin...

Exercises:

☆ The clam

☆ Toe raises

☆ Hamstring builder

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 5 ★

Moving on to Day 5 of the Runner’s World article runnersworld.com/uk/trainin...

Exercises

☆ Side step with squat

☆ Peroneal ankle eversion

☆ Single-leg squat

CBDB profile image
CBDBAdministratorGraduate Gold

★ DAY 6 ★

Moving on to day 6 from the RunnersWorld article runnersworld.com/uk/trainin...

Exercises:

☆ Calf stretch

☆ Glutes stretch

☆ ITB/tensor fascia latae stretch

☆ Single-leg balance

☆ Glute activation

You may also like...

BREATH 2021 Day 7-12: Let us know how it’s going

30-day journey of BREATH. Day 7-12: BRING IT ON! For reference, original website at YWA below...

Day 4 of the James Dunne 7-Day Challenge 🦵🦵🦵

strong running man position! So let your leg come high, your glutes push through, let your...

Day 5 of the James Dunne 7-Day Challenge 🔟🔟🔟🔟🔟

this 7-day challenge at...

(FINAL!!!!!) Day 7 of the James Dunne 7-Day Challenge

this 7-day challenge at...

What to do on a rest day?

I hate rest days! Expecially sunny ones .... I did day 10 of the yoga challenge (a third of the way...