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!
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!!!
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!
I think I'll be taking some screenshots!
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.
★ 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
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.
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
★ 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
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. 🤨
★ 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
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)
★ DAY 4 ★
Moving on to day 4 from the RunnersWorld article runnersworld.com/uk/trainin...
Exercises:
☆ The clam
☆ Toe raises
☆ Hamstring builder
★ 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
★ 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
March MATness Day 2: The Roll Up