Putting the Fun back into Fitness... Post 1 ..or...Did someone mention the word, core?

[Oldfloss]

Putting the Fun back into Fitness and the Smile back into Strexercise

Yep.. I made that last word up... It's my post so I can do that.:

Hello and welcome to the S and F Forum...( Stands for Strength and Flex). If you have not visited us before... Why not !!!!!

I am really hoping that we are going to be seeing a few of you here with us over the next few weeks and, more importantly... I am hoping, also, I will be seeing some mention of rest days strength and stamina exercise , in your future posts on C25K...mostly....I am really hoping that someone will be reading this at some point.

Welcome to June and to what will be a regular post and somewhere, that you pop in to see what is going on here.

Okay, a little bit of serious chat first...all about a question that I feel sure that many, many of us ask ourselves, at some point in our running... do I really need to do some strength training?

The answer is... Yes we do. As new and experienced runners we really do !

Why?

Well quite simply:

* It reduces the likelihood of injury... (hopefully).

* It may increase speed

* It benefits all aspects of our performance ( more of that in the next post)

IF, and it is a big, if...it is done correctly!

This topic keeps on cropping up so often because, many, many runners and many of us here on the forum really don't like doing it... or our stamina work either!

Yes, I can hear the groans from here !

Firstly... I am really going to try to keep all the future posts about exercise as simple as possible. Simple to do, simple to make a habit of and simple to maintain.

The thrust of many of my posts lately has been overthinking... and I am feeling that some of us do exactly, that when we are considering our core strength and stamina exercise. I think we make it too difficult.

Goals or targets that are set too high, are too convoluted or even unattainable. Lists and charts of daily, weekly or monthly activities. Okay maybe in the short term, but do we really need to see it all the time and see those unticked boxes glaring, angrily at us, if life has got in the way of our workouts !

Maybe there are times when we do need some formality in training... but all the time? Not for me anyway .

This first post therefore is simply to get you just thinking about your training or your lack of it.

Ask yourself the question... what exercise which will support your running, are you doing on some of your rest days? A little, a lot or none. Answer honestly.

Have you got a little daily routine going, something as simple as squats whilst you clean your teeth... ankle exercises whilst sitting on your chair of an evening... donkey kicks whilst you are out walking? Or are you a, I have not done and strength or stamina work for a month, kind of person. And will have a mega session completely wiping yourself out, but feeling really self satisfied after?

Okay... now you are thinking. Really thinking.

That is the main outcome I would love to come from this today.

Now... Just to kick us off on the right foot ( pardon me), I am going to just have a little bit of fun...not going to get too technical or heavy... just going to put a few ideas forward for you to have a go at whilst you are thinking about your exercises.

The next post will be a bit more serious because we are here for a reason... we want to and we need to do more than just run. All I want to try and do, is to facilitate that and get us all into a great new habit! Taking care of our whole running body.!

Okay..

Try some of these... simple, quick to do and put into a short, regular routine, could begin to impact our whole running performance.

Before you even head into the daily life routines...

* Clean your teeth...and for every 5 minute brushing cycle... I minute top right, 1 minute top left, 1 minute bottom right,1 minute bottom left and 1 minute centre...try to do, 10 squats for each minute. They don't need to be deep... just try to stand tall and straight as you go down gently and slowly and back up again.

Now... some just for fun...yes, really!

* Bucket and Balloon exercise...stand straight.. find that core... Pretend that core is a bucket of water...stand straight and try not to tilt or bend to either side... now, there is a helium balloon attached to your head lifting that head gently upward,,, holding that thought...start to walk forward gently and lightly... round the house, round the garden... keeping the core level and the head high.

Okay...now embrace the inner child... you have had a walk, now have a rest...

** Superman: Lie on the floor, ( a Yoga or Pilates mat a blanket or a towel will make it comfier). Relax and then just pretend you are superman, or super woman, or super person! Lie on your belly and hold your legs and arms straight out from the body. Only the belly is on the floor! The lower back is slightly curved.  Don't strain your neck... any aches or pains just relax...aim for two or three times repetition.

** Egg roll. Roll onto your back . Hug your knees up to your chest and just roll gently from side to side. Have fun...

** Action Man/Woman... Back onto your tummy and crawl around the floor, pulling yourself along by your elbows. Great for upper body strength and core.

** Scissors... Sit up straight... arms and hands out behind and try to cross the legs over and under each other like scissors...

Now if you do have a bit of time left at all... head for the swings in the park... maybe take the children with you or grandchildren, a friend and their children or maybe you already have a swing!

** Swinging, just swinging is a great core strength exercise...arm strengthening too.

Last but not least:

** Tigger Tricks...

Jumping and Bouncing... Jumping is a great exercise.. walk a little, then jump a little...not high.. just jump.

** Sitting and Bouncing on a Therapy Ball or , wait for it, a space hopper! This activates and “wakes up” the muscles along the spine. Also, rocking side to side or back and forth strengthens more core muscles.

This is such a fun core and balance exercise it activates muscles along the spine and it helps with hand strength!

Okay folks... you have got the idea... this is just a very light hearted, bit of fun, which is intended to start things off. Some of you may even want to try some of those very simple. and more effective than you think, exercises out.

My next post will be, I promise be more sensible and we will be moving onto some specific exercises for different parts of our running body. But nothing too difficult and also that may be tweaked or adapted, so we can all incorporate some of the ideas into our own little regimes

What I would appreciate is, if you do take the time to read and reply, I would love to know, what it is that you find hinders or helps you, with your supplementary exercise... or indeed, what stops you doing it at all ?

Hoping this loopy post has not put too many of you off staying with me, and waiting for the next post... it has hopefully, made you smile and also made you think

Oldfloss x

PS

Please watch out for Post Number 2...unless no one responds to this of course

[SueAppleRun]

Goodness gracious Oldfloss I've just eaten, and all that bouncing around! It might have to wait a bit. I'm still doing squats daily and um and.... . I'm sure I do other things. 😃Lots of good ideas there though and maybe more will be done so thank you for your post xx

[Oldfloss Administrator in reply to SueAppleRun]

Thanks for replying..please don't bounce at all until tomorrow. Good to see you here and yes...more to come! X

[AlMorr]

No Floss, it's not loopy, I actually had to "join" Strength & Flex to post this reply, I do already do some of those exercises but I will try some of the others. 😊

[Oldfloss Administrator in reply to AlMorr]

I knew I could rely on you Al...thank you....there will be some recognisable less frivolous exercises to come x

[PDIGC]

Thank you Oldfloss - some useful ideas there and it made me chuckle too! I'm guilty of totally focusing on running and walking and very little else. Having lost nearly 5st everything is now looking a bit, well, 'loose' - that's probably the best way to describe it! I seem to have lost quite a bit of muscle mass along with the fat, so I will be looking forward to your future posts. I need to get the rest of me matching my runners legs now!😄

[Oldfloss Administrator in reply to PDIGC]

Great to see you...and the intention was to make you smile and think too, maybe?Gosh, well done you...5st!! Wow! I'll bear that in mind..thanks for showing up!! X

[CBDB Administrator Graduate Gold]

Hello hello! Some great stuff in there! I love some daily life-hacks!

And, squats? Tick! ✔️

Bucket and balloon! Tick! ✔️

Jumping? ❌ Not so much, unless my bouncy run counts this morning? Kind of tick? ☑️

What hinders or helps me?

As you can see, I do love my tick boxes! 🤣🤣🤣🤣

And in my old age, I love a daily rhythm, also called a plan! I’ve got my cross training plan all sorted with my rowing ( healthunlocked.com/strength... ) . My flexibility needs met through a thorough post-run or post-row stretching session ( healthunlocked.com/strength... ). And I’ve added some dumbbell micro-workouts first thing in the morning ( healthunlocked.com/strength... ). And for my ankle flexibility, I’m still following some pre-run drills! ( healthunlocked.com/strength... )

But I think some superman’s might be just the thing!

And I definitely have to get my gym ball out again. Just bouncing up and down always felt so good in the spine!

Thank you and I’m in!!!

[Gthants Graduate]

I'm getting over my slipped disc and rotator cuff injuries and so am still seeing my physio. Some of these exercises are part of my routine and he's given me extras to do on the day and day after my running. I need to keep it up after I'm healed! My wife and son are suggesting visits to the gym for strength work may be a good idea - I think that was it anyway, although my hearing took a turn for the worse so I may not have heard it correctly. Or at all...

[Oldfloss Administrator in reply to Gthants]

Plenty for you to think about with the exercises that the Physio has given you. Sometimes it is easier to follow specific advice.. than try to work our own routines out.

I think that keeping up the exercise after the healing is going to be the hardest thing... I know myself that sometimes, my routines falter a tad! Here at the coast.. some sessions may be shorter or adapted. Yoga for example has been used more, with morning stretches and relaxation sessions taking the fore.

I think your wife and son... have the right idea. One of the things I shall be focusing on in future posts is the feeling for many that exercising with others, may be the way to ensure regular maintenance of our exercise routines.. Do keep popping in and letting us known how it goes, please x

[ToothPickJafah 30D Graduate]

Awesome post! I do most of the stuff you mentioned, apart from the therapy ball, leg scissors and superman/woman. I’ll start doing the latter 2 👏 I walk around living room with a book balanced on my head, been doing that since I little. I used to balance a washing basket on my head and walk 😆

I love skipping along when I’m out walking, my partner says it’s embarrassing and I should grow up but I say be Peter Pan forever 😂 I love the swing park too, there’s one 5mins from me but the seats are too low, doesn’t stop me being a big kid though! Roundabout is fun till I start feeling dizzy haha 🙈

I do squats while kettle is boiling and while brushing my teeth. I do yoga and one minute plank every morning, started in January and feel my core strength getting better. This morning I planked for a minute straight without resting! Go me! 👏

I bought 3 foam rollers last year from Aldi to help with my sore feet and they have been a godsend last couple of weeks. Every time I sit down I foam roll my feet. Yesterday I used the smooth one to roll my calves, hamstrings, front of thighs, side of thighs (very painful) and also my bottom. I felt great afterwards so I’ll be doing that regularly.

I also have a wee home gym set up in my spare room with a wee cross trainer, vertical climber (which I haven’t used for a while, oops 🙊), barbell, dumbbells, 2 kettlebells ( 4kg & 8kg), 2 slam balls (9kg & 12kg) which I use for weighted squats and I have 2 skipping ropes too, which I’ve not used for a while so I think I’ll be doing some jump rope on Saturday 🤗 and now I want to get me a space hopper so I can go ‘boing boing boing’ and bounce around!

I started with body weight squats and exercises 3 years after I finished cancer treatment, I’d had enough of feeling feeble and dealing with side effects so decided to get stronger. 4 years later and I’m much stronger, ditched the walking stick and now I’m running!

Once I’d got my strength back I started working on my flexibility. Now, I’m starting to feel a bit more supple and noticed I get way less cramps in my calves.

Oh dear, this is a long post and I appear to have rambled 🙈😆

Looking forward to the next post  Oldfloss xx

[CBDB Administrator Graduate Gold in reply to ToothPickJafah]

oh wow! That’s awesome! Go you, indeed!!!

💪👏💪👏💪👏💪👏💪

[ToothPickJafah 30D Graduate in reply to CBDB]

Thank you so much 😊 x

[Oldfloss Administrator in reply to ToothPickJafah]

Fabulous,,, and great to know how much you are doing already... all this is going to help me fuel my next posts!

I think folk reading what you are doing and seeing how the routines can be integrated into your day is going to help.

You have done so much and come so far... and no...this is not a ramble , it is full of useful ideas and techniques for training , and a testimony to your strength and determination ! Thank you ! See you soon ! x

[ToothPickJafah 30D Graduate in reply to Oldfloss]

Thank you for your kind words, they mean a lot x

[skysue16 in reply to ToothPickJafah]

wow, an inspiration 👍😊 you sound well organised and have plenty of equipment. Keep up the good work.

[ToothPickJafah 30D Graduate in reply to skysue16]

Aww thank you! And I will 😊 x

[Upsidaisy in reply to ToothPickJafah]

A truly inspirational post, thank you so much for sharing! It has really spurred me on to make S and F part of my daily routine. 😊

[Oldfloss Administrator in reply to Upsidaisy]

I am really glad...there are a whole load of little things we can do which make a real impact on our running strength!

[TheTabbyCat Graduate]

Thanks for such a fun post Oldfloss. I'm not a runner 🏃‍♂️ and hasten to add, I never will be. I love my S&F routines, 3 times a week I do level 5 from the NHS 5 weeks plan. Sooo I'm doing squats, engaging my core before I start and still enjoying it. I don't do squats as I clean my teeth but I do do them as I open the heavy blinds, 3, every morning. That means 3 series of 5 💪. Thanks for reminding me about the "Pilates " ball. I have 2 ! The smaller one is great for rolling about. I lie on my back with my legs over the ball,it's just sooo relaxing swaying from side to side. The larger one is great for bouncing on or just trying to sit upright and still. Definitely great for balance. Right I'm off to inflate ball No.2 I'm afraid it got deflated and bunged in a draw due to lack of use 😅 Time to up my activities 🤣

[Oldfloss Administrator in reply to TheTabbyCat]

Roller blinds!!! That is a new one!

You need to get those balls out definitely... you make it sound so attractive as well as useful! Thank you for these ideas and thank you for popping in and replying! I think we all need to step up now x

[MissUnderstanding]

Thanks so much for this post! This is so well timed. Since having an IT band injury, I’ve been forced to take strength and flexibility much more seriously because it’s how I’ll recover and what will stop the problems coming back. What stopped me before was complacency. Although I knew it would help me avoid an injury,I thought that my chances of having problems were low because I’m (relatively!) young and fit! How wrong I was! Still, it’s shaken me out of my comfort zone and now I’m in a good rhythm, I’m really enjoying it and seeing big benefits.

I’m currently following a routine of daily physio exercises using resistance bands and my own body weight. I’ve also been given other exercises to do in a gym because they require the use of heavy weights. I’ve was really lucky to work with a personal trainer for a few years so my form is already good and I just needed a bit of reminder from my physio. I know long term I won’t enjoy exercising alone at home so I’ve been trying out classes at the local leisure centre to try and find suitable ones that will target the areas I use in running. Pilates, body pump and kettlebells all seem like they’ll do what I need them to, with the added benefit of having people around me to nod sympathetically at when it’s hard!

Thanks for the great ideas. I’m looking forward to trying some out and seeing what comes next ❤️💪❤️

[Oldfloss Administrator in reply to MissUnderstanding]

Thank you!

So useful to know what you are finding useful and what is making it easier or harder for you. I do think that a fair few folk may find, like you that working out with others or with a trainer might be the way to go... !

I will get some ideas out here... and hopefully they will be useful to you too.... ! Thank you for showing up and sharing some great ideas too! xxx

[Instructor57]

Great post Oldfloss !Keeping it simple , sometimes the over complicated routines and programs can really put people of exercising at all !

I am currently doing lots of S&F excercises following my Heart attack, they are also very simple routines set by my cardio rehab team as well as other routines from my sports physio for my back so lots to keep me busy 😁

[Oldfloss Administrator in reply to Instructor57]

Thanks you.... yes... simple and uncomplicated. We can so easily get bogged down. You are doing so, so well and following those routines that they have set for you.... which seem to be working really well x

PS

No Superman moves for you.... even though you are one... thank you xxx

[Instructor57 in reply to Oldfloss]

Haha, thank you ! 😁 xx (I don't have a cape anyway 🤣)

[Annieapple]

Absolutely love the Apple 🍏 of course!! Well lovely Floss you at least have got me checking out this post & perhaps I may give the toothbrushing squats a go.. ..Thank you for your time & effort in motivating us to strengthen our core & keep flexing to keep on enjoying our runs! Keep bouncing out your ideas..we love your posts! 🤩

[Oldfloss Administrator in reply to Annieapple]

Of course you love the apple.., and seeing you makes us happy too!

The tooth brush squats are an easy one and it does just become habit, but a good one... I also do ankle raises , which will be appearing later You can support yourself, by holding the wash basin too, brushing and squatting can be wobbly when you begin!

I know do about 20 for each minute, but I have been doing it for a while!

Interestingly when I wake and swing my legs out of bed, I do have a little routine to get my legs moving... I di a post on it a while ago... rubbing calf, knee, ankles and toes.. rotating and stretching the ankles and toes too, It just gets the blood flowing and moving before heading to the bathroom. I am ( because of age I think), sometimes quite stiff in the mornings, particularly when I have slept heavily, as I do here at the coast. My Nan always did them too!

Thank you so much for your support... we do need to get a few more folk across here , to take advantage of all the ideas and suggestions, for keeping their legs moving, their running body fit and hopefully help prevent some of the niggles and aches and pains that may come with this wonderful running!

Please do stick with me on this one! xx

[skysue16]

Thank you OF for taking time to write this post and make strength work sound fun 👍😊 I will try some of those moves tomorrow. I have really neglected my core over the last year. Time seems to be my main stumbling block and tiredness, particularly on a work day and Saturday, after a busy week.

Thanks again - look forward to your next post 😊

[Oldfloss Administrator in reply to skysue16]

Hello and how super to see you here this morning!

Oh yes...Time...or lack of it!

How glad I am that you have mentioned this, because this is going to be the focus in another post!! Finding the time to put even a short routine together can be so, so hard! I shall be putting a series of exercises together than can be fitted in at some pint in most folks' day !

Tiredness too...yes. When folk work as hard as you, ( I remember it well), it is all too easy not to do it! But, if we can find a way to get a habit going for some of our rest days, not only will it benefit our running, but, after time will impact the other areas of our life routines too. Thank you for this and I shall be watching for you on the next post! x

[backintime]

A day late but I'm here! Thanks for posting this!

I don't do as much as I should but I do calf raises while brushing my teeth, I use my wobble board (which is honestly helping more than I thought), I stretch in the shower while I'm washing and I do walk on my toes and heels while walking the dogs (I'm all about multi-tasking). I do ankle exercises (writing the alphabet with my foot) while at my desk and anything that needs picking up off the floor and is small enough, gets picked up with my feet (pencils, pens, dogs blanket, dog toys...) I've done it since I was little, my parents called me lazy but I found out that picking up stuff with your feet is actually a valid exercise I also stretch my legs in bed - nothing organised but bringing my feet together, letting my knees fall on to the mattress, stuff like that

I also stretch after each run without fail.

Your post is timely too, as I was thinking just the other day that I wanted to spend more time on the floor - I know that sounds strange! As a younger me, I always used to be on the floor, I did my homework there, I watched TV there, I think the act of spending time there regularly and getting up and down, rolling around playing with the dogs is exercise in its own right....now I only get down there to clean under the sofa ....of course I have ceramic floor tiles now and my parents used to have carpet, so that's a big difference, but I'm sure I can work something out...

[Oldfloss Administrator in reply to backintime]

Good morning to you!

I feel most of us, if we are honest don't do as much as we should, but just like a run is a run, however short or long... what we are doing, counts.

Your wobble board work is great,,, ideal for supporting so many of our muscles, as well as improving stability and balance! I am wondering whether to get one !

Those stretches and calf raises too... and the toe walking... I have this wonderful image of you and the dog!!! I have smiled so much reading your reply... when I was small... I used my toes to write and pick things up and I still pick pencils up off the floor even now with my toes. I have not tried writing my name lately...but now I will !!!

You are doing things that are more beneficial than folk may think; the bed knee exercise, the rolling around with the dog, simple, regular parts of the day, which can be built into and counted as a part of our routines. A day's gardening , a blitz or cleaning windows, all count. It is the doing nothing, except run ,that is a cause for concern, particularly with our new runners, who sometimes push a tad too hard with muscles that are not ready for it !

You sound so like me; on the floor... and my granddaughter is a floor person too... reading drawing, playing, making whole villages from her Lego or whatever. For me, a day spent with her is a full strength and stamina workout !

I think you are doing a LOT more than you think.... and I am going to be looking at floor exercise in a future post too, because, they are beneficial but can appear to some to be too hard or strenuous. I have an old neck injury so that some moves are simply too painful, so I will be looking for adaptations and tweaks too!

Thank you so much for this... lots of food for thought and lots of simple everyday activities ideas here for folk reading the reply.

Please do stay with us ! x

[backintime in reply to Oldfloss]

My wobble board is a cheap round plastic one, I may move on to the more adventurous wooden one at some point - I saw some that work like a see saw and some that are a board on a roller - both look fun - but I need to master control with this one first!

[Oldfloss Administrator in reply to backintime]

I'll be taking a look...thank you x

[Sammyyy]

Thankyou! I will try & follow your exercises as I know they are good for my back in particular.

You asked what hinders me to do exercises, well for me it’s time, but as you rightly say, it can become a habit, daily.

So I will try & make it a habit, thankyou for the push!

[Oldfloss Administrator in reply to Sammyyy]

Hello...It is so good to see you here with us... Yes, the time or lack of it, factor. It is okay for me as a retired oldie...but all you hard workers have to make a special effor to keep things going. I have just replied to skysue16 about this every thong and I am going to be addressing the subject soon.

Do please, stay with us, and watch out for the next post and exercises... I am thinking that I may focus the next one on time saving, exercise routines for all! Until then,.. tooth brush squats... and some simple Yoga morning stretches

[Greenthorn]

Greetings Oldfloss - well I chanced upon this post - the words "Strength and Flex" catching my eye. I have a degenerative right knee with arthritis and one or two tears. But very recently I have enrolled on 12 week course (6 visits to the gym) where I have begun 4 exercises to strengthen my right knee. Already after one week I can tell you that there is far less aching (that feeling your knee is just dried rot) and my walking is far stronger. laming lkjhen then my knee. Seven years ago, I went for the same course but gave up on it. Now I am determined to see it through AND continue the regime for the rest of my life. I will take up many of the Strength and Flex exercises outline in your post. Yes fun is a good word for these. I have also bought some resistance bands, one of which I use for one of the knee exercises. So I'm thinking about improving my health, and that little seed is GONNA GROW!

NB I am mainly on the Lungs forum as I have bronchiectasis.

[Oldfloss Administrator in reply to Greenthorn]

Hello again! I wondered where you had got to! This is a positive post and you are already seeing the benefits of some regular exercise to support an injury or weakness. Please do stay with us and look out for each post... I am aiming to get together some ideas which Hopefully will be able to be used or adapted for most of us! Good to know you are here with us!

[Niteflite]

Great post and very timely for me! I used to be very bad about doing strength training of any sort. I just wanted to go out and run, which I did, but quite often picked up an injury at some stage. I have recently started regularly doing squats and a few other exercises to support my body which has paid off so far. So I’ll be interested to see what you come up with.

[Oldfloss Administrator in reply to Niteflite]

Well, hopefully there will be some ideas that you may be able to use which work for you and keep you injury free, also!

Finding the exercise for some of your rest days which you can incorporate into your day, will I feel, be well worth it.

[Maisiecat1]

Absolute honesty here. I'm a 3 year graduate of C25K (just 31/5/23) and apart from regular running I've never strenghthed and flexed 🤫, that was until a rotator cuff problem started and for the past 2 weeks I've had to do daily strength exercise consisting of a resistance band around a door handle and gentle pulls with elbow locked at 45 degrees and tucked into my side. Your post arrived at just the right time 😀I know I need to introduce a routine of S&F, I've got away with it for so long but not now....I, like AlMorr joined strength and flex forum and I promise to try my very best to be a star pupil.

Thanks for the post Oldfloss .😁

[Oldfloss Administrator in reply to Maisiecat1]

Oh my goodness.. that injury/ issue sounds very unpleasant... I had to look up all about the rotator cuff!

Well, you have enough on your plate right now and those exercises are hopefully going to work for you! There are quite a few folk who have never bothered with S and F and manage okay... but I do feel, there may be more of us who do need the added support of some rest day exercise work to keep everything working well.

I am glad that you are going to join us and I shall watch for your progress and your posts too!

[Dexy5 in reply to Oldfloss]

runnersworld.com/health-inj...

Here you are Floss. I am sharing your pain Maisiecat1 , I’ve just been to the physio with the same thing, but probably not as severe as you. The physio thought the band wouldn’t help me much and I’m working with weights. Keep it up and I’m sure everything will start working normally again soon.

[CBDB Administrator Graduate Gold in reply to Dexy5]

aha! Just looked at those exercises, and many appear in my micro-dumbbells-for-arms exercises I do first thing in the morning! Just 5 minutes. Weights lie ready to go beside my/our bed! 🤣🤣🛌🥱💪

Good to know my rotators are strengthened!

Happy dumbelling and resistance-banding!

Arm dumbbell workout 5 min

[Dexy5 in reply to CBDB]

You should have no problem CBDB. I think I got mine by reaching for something on the back seat of the car behind me. But you do use your arms a lot when running.

[Oldfloss Administrator in reply to Dexy5]

I felt that... ouch!!!!

[CBDB Administrator Graduate Gold in reply to Dexy5]

ouch! Hope it heals fast!

[Lumaca0112]

Thanks for the post, Oldfloss! I have to admit I only walk on rest days and usually only to get to the shops and back and after carrying heavy shopping sometimes end up with back pain. The main problem for me, though, is time. Plus the fact that I live in a flat so can't do any indoor jumping and bouncing exercises or will end up getting into an argument with the neighbours who live downstairs! However, some of the indoor exercises you've suggested should be doable and I'll definitely try those out - prefer to do them at home because of the time factor.

Looking forward to reading your future posts!

[Oldfloss Administrator in reply to Lumaca0112]

Gosh... I thought I had replied to you , I am so sorry!

Carrying your bags is a workout but the back pain... ouch! Some gentle exercise for that most definitely... Yoga with Adriene has one for lower back ... I have used it a lot whilst my back was so painful!!!

youtube.com/watch?v=XeXz8fI...(Not working as expected?)

I am so glad that you replied and your comments about the noise factor in the flat...hopefully, I am going to be trying to find exercise that we can all use, or at least tweak and that will include location, I can see the problems, so I will be looking for some quieter exercise for you and anyone else in the same situation. At home exercise is generally what the focus will be...and with the minimum of equipment too!

Thank you so much for replying and do, please stay with us!

[Lumaca0112 in reply to Oldfloss]

Thank you so much Oldfloss for taking the time to reply and for the heads up for the Yoga with Adrienne for lower back problems video. Might give it a go tomorrow which is a rest day (completed Week 2 of the timed Magic Plan this morning 😉) I really appreciate your kind response and will look out for further S&F posts.

[Dexy5]

What a great post. I must say I am much better at doing strengthening exercises from the physio once injured than doing them to prevent injury. Wrap knuckles! I now have to do upper arm / shoulder exercises with weights for a tweak in my Rotator Cuff muscles (or 1 of the 4). Doing my running bra up by myself is almost impossible at the moment.

I won’t be joining you on the forum at the moment but rest assured I will be doing lots of exercises and selected Pilates moves.

Doing exercises while cleaning my teeth, I’d have toothpaste all over the bathroom. 😂

Have fun all.

[Oldfloss Administrator in reply to Dexy5]

Hello you! I feel many folk would agree with you on that... I think if we were a tad more pro-active, then the need for re-active intervention might be reduced. But at least you are doing those exercises!

Take care and heal well... the exercise and me will wait

The bathroom, however????🤣🤣🤣

[Curlygurly2]

Well, I've done two little work outs this week, mostly specific exercises for my hurty hip, with a couple of dumbbell exercises thrown in. 10 mins a time...I'm a bit shocked how hard I've found this..I looked back over my Garmin records and found I did something just about every day during November and December, up to 30 mins a time. About 20 workouts in January, 15 in Feb, 10 in March, and nothing since.

I think this drop off happened when I realised I could take my Thyroid medication during the night when I got up to go to the bathroom...I'd been told to take it first thing in the morning, on an empty stomach, and nothing to eat and drink for 20 minutes...this seemed an ideal time to get a bit of strength in...then when I realised I could take it and go back to sleep I just didn't bother any more....

Truth be told, I don't really enjoy strength work, I used to do proper body building in my twenties but these days I can think of so many ways I'd rather spend the time...

I'm going to try harder...it's a habit really isn't it?

[Oldfloss Administrator in reply to Curlygurly2]

Hello you! It is good to see you! You are making such great strides now( pardon the pun). I can imagine that urge to go back to sleep !

Well, I do know that many folk don't enjoy it...hence the attempt over the next weeks to make it more doable and hopefully with bit of fun thrown in too! It is a habit and a good one, if we can get into it, without going over the top.

I would like tot think that certainly for some of our newer runners will take the exercises on board, and it may, just may help prevent some of their early onset injuries.

You have done a couple of workouts and maybe one or two more will help ease the achy bits and it will all begin to feel a tad easier... I shall watch out for you though

[Curlygurly2 in reply to Oldfloss]

I have osteoathritis in my hip, I think that's a life condition unless I have a replacement. The last time I did the exercises it was much, much worse, no idea if it was related. It may even be related to low thyroid, that can cause joint pain, they certainly didn't find anything wrong on the xray...It's a bugger and no mistake...I normally take my Levo at 3 or 4 AM, no way am I getting up then! Lost of people do take it then. To be honest, working out as soon as I got out of bed didn't really do it for me, too stiff...and I want my tea!!

I make all sorts of excuses not to do strength work , like hoovering or other cleaning which I dislike too!!

Must try harder!

[Oldfloss Administrator in reply to Curlygurly2]

But the housework and cleaning all count! As does my care day for small runner in training... ! Up and down stairs, chasing around, bending , lifting etc etc...

The osteoarthritis is horrid.. I have it in my hands and fingers,,, it is a b* My right thumb is a real pain!!! Luckily nothing like that in my legs!

Gardening, walking, window cleaning and pegging out loads of washing, bending and stretching.... it is all helping!

[Elfe5]

Sorry, I’m very late to the party.

Firstly- my mind boggles at the thought of “donkey kicks” when I’m out walking! 😂 Is Mr E & every passing dog safe? (What is a donkey kick anyway??!🤔)

The honest reply - I do necessary physio to fend off past injuries - & as you suggest I weave them into toothbrushing & other habits.

Beyond that I find doing exercises alone SO boring that I attend 2 Pilates classes a week to stop me creaking. Then the cycling helps knees & the bell ringing helps arms. - Boredom avoided!! 😄

[Oldfloss Administrator in reply to Elfe5]

I am sooooooo sorry... I missed this... all sorts have been kicking off and I have been very lax!!!!

Donkey kicks man just kicking your butt cheeks alternately as you walk... or you can stand still and do it! Just do not Hee- Haw!

Exercise can be boring... and if nothing appeals, then you use what does! Cycling is a great one,,, ringing the bell... I have never thought of that as a workout for arms Pilates too... a great one. If you are doing what you enjoy and you do the things that are working for you!!

Late to the party maybe, but your comments are as useful and valuable as ever ! x

[Elfe5 in reply to Oldfloss]

😂😂😂Church tower bells! Excellent for arms, team work & split second timing- then there’s all those steps up towers/ ladders!

Thanks for the Donkey Kicks enlightenment- I certainly could do ‘em 55years ago! 😄

Not lax, my lateness! 😄🤗