Where to start with Strength and Flex?

[Upsidaisy]

Hello

I have suffered a variety of injuries/issues since starting C25K, including shin splints, plantar fasciitis, hip and knee pain and most recently, anterior tibular tendinitis. I have just started the programme again after time on the IC for this.

I always do dynamic stretches before running and static stretches afterwards, as well as the 5 minute warm up and cool down walks.

I know that strength and flex would help me but I don’t know where to start - there is so much choice, so I would be grateful if someone could point me in the right direction.

Many thanks

[CBDB Administrator Graduate Gold]

Welcome! And well done for finding your way here!

The very best way to start is with our core S&F program, that was developed to support runners on the C25k plan.

All the links are in this post:

healthunlocked.com/strength...

But basically it’s a podcast, which has a 5-week’s worth of sessions that slowly increase in intensity. You can also find it on the usual podcast platforms.

Week 5 is quite a nice routine to do regularly, even after completion.

So I would start there, but I would keep doing your dynamic stretches before a run and static stretches after.

And keep reporting back here. Now that you have found us, hopefully all the posts on S&F will give you additional inspirations to add S&F to your running!

Happy working out! And let us know how it goes! Any questions, just ask.

S&F Podcast

[Upsidaisy in reply to CBDB]

Thank you, that’s really helpful and just what I was looking for!

[Oldfloss Administrator]

Hello! Well done you for getting here and joining us... please, spread the word... SO many resources and choices here and you will find what is right for you... CBDB has given you all the information.. and there you are.

Do stay with us now and maybe pop into Catch up Corner on C25K too, and spread the good news about our fantastic Strength and Flex Forum?

healthunlocked.com/couchto5...

We really want to get as many of our runners and others here with us !

[GoogleMe Graduate]

This is just something to consider if you've sustained all those injuries and have been stretching before and after running... perhaps it is worth trying a period of *not* stretching immediately before and after running, and doing it at some other point during the day?

[Oldfloss Administrator in reply to GoogleMe]

That is interesting, and something I have been reflecting on for a while...

I initially, years ago, used the warming up time using the five minute walk in the C25K as my only real warm up... and now, I generally,, because of my morning wake -up routine, don't do specific run, warm ups...by the time I get out of the house, every bit of my running body is warmed up!!!

I have wondered if, particularly not done correctly, ( like roller massage), some runners, may be doing more harm than good .

Thank you for this... I may , if it is okay, use this , as my basis for tomorrow's changing room chat... !

[GoogleMe Graduate in reply to Oldfloss]

By all means Oldfloss

[Oldfloss Administrator in reply to GoogleMe]

Thank you x