Hey
HeyI can send them normally but it says your settings are super private. BTW you should be able to send them if you're over 200 posts. I got over that and still couldn't but asked in the help section and they enabled it.
Done! Sorry I'm having a brain fart (very long work day) but did you want general gym or 'home gym' exercises? If it's the latter let me know what equipment you've got (e.g. A band, a backpack and some heavy books....)
Ah okay thank you I’ll have a look at my settingsI can send them normally but it says your settings are super private. BTW you should be able to send them if you're over 200 posts. I got over that and still couldn't but asked in the help section and they enabled it.
Awesome there's loads you can do! Generally for running strengthening calves, quads, hip flexors and abs are always a good place to start. That said if you're feeling like a muscle is particularly weak let me know and we can work out something specific for it.Heyhome gym please Iv got bands and some hand weights (5kg are the heaviest Iv got) thank you so much
It's still a no go which is super annoying! We can do it via here if you like and work on private communication later?Ah okay thank you I’ll have a look at my settings
Ran my first 10k this morning since like August! Didn’t plan to run that far but just kept going. Did it in just under an hour and ten. Really happy with my progress the last few weeks, only thing is I’m working from home and the real challenge will be fitting it in around my normal work schedule with the lack of daylight. It’s mostly unlit where I am so I don’t feel particularly safe in the dark.
I have been trying to do C25k for the last three years and have never got passed week 3 as ruinning is not really my thing.
I normally spend about 2 or 3 weeks doing each week as I just can't do it, I think that I forget to breathemy pal told me to sing whilst running as it regulates your breathing.
I went back to it during lockdown 1 But took to doing cardio work instead.
Lockdown 2 - my pals and I have joined up and together we will get this done
Argh I went on and it says I can receive messages from other members. Dunno what's up with it sorry. Maybe stick to on here if that's okay with everyone else - I will be a good case study anyway as I am as average as it getsAwesome there's loads you can do! Generally for running strengthening calves, quads, hip flexors and abs are always a good place to start. That said if you're feeling like a muscle is particularly weak let me know and we can work out something specific for it.
Calf Raises
Start with double leg (3x 10) and once that feels easy you can do single leg (3x 10). Once that feels easy you can hold a weight in one hand (and use one hand to balance on the wall). These should be done with your leg straight (this targets the upper calf). If you have a step, drop your heel off the edge and do a single leg calf raise with a bent knee. This will strengthen your lower calf/ soleus.
Hopping
This will strengthen your tendons in your ankle giving you more power and better shock absorption. Work up to 3x 20 single leg hops. You should be landing and lifting off from the ball of your foot with your heel not touching the ground. Aim for as little contact time with the ground as possible.
Glute Bridges
Start off with a double leg glute bridge. Your heels should be roughly in line with your knees and your back flat. Imagine you're tucking your butt in/ clenching it and make sure it feels like you're using those muscles. Work up to 3x 8 and then start on single leg bridges.
Plank
Start off with 3x 30s and work up from there. Make sure your abs and glutes are engaged. Make sure your shoulders and elbows are in line with each other.
Squats
Make sure you knees don't flare or go inwards, focus on your knees going over your big toes. Keep your back straight. Try for 3x8. Once these feel easy enough you can add some weight in your hands if you feel like.
Reverse Crunch
See this video - that said I like straightening my legs at the top of the crunch (so they're straight in the air). What's key for this exercise is to make sure your back, including your lower back, is touching the floor at all times! Work up to 3x8.
Wall Sit
Start off with 3x 20s. Make sure everything is at right angles, engage your core and remember to breatheeeee.
If you do these a couple of times a week you'll be doing well!
It's still a no go which is super annoying! We can do it via here if you like and work on private communication later?
The questions that I wanted to ask are:
- how many days per week would you like to run (and think you'll be able to run)
- what's the Max amount of time you want to spend on each session? 40-60min would be ideal?
- most importantly for you, what do you want to work towards?!
Also if you could give me a quick run down of your running routine at the moment (frequency, what distances you're comfortable with etc) that would be amazing!
I can’t thank you enoughAwesome there's loads you can do! Generally for running strengthening calves, quads, hip flexors and abs are always a good place to start. That said if you're feeling like a muscle is particularly weak let me know and we can work out something specific for it.
Calf Raises
Start with double leg (3x 10) and once that feels easy you can do single leg (3x 10). Once that feels easy you can hold a weight in one hand (and use one hand to balance on the wall). These should be done with your leg straight (this targets the upper calf). If you have a step, drop your heel off the edge and do a single leg calf raise with a bent knee. This will strengthen your lower calf/ soleus.
Hopping
This will strengthen your tendons in your ankle giving you more power and better shock absorption. Work up to 3x 20 single leg hops. You should be landing and lifting off from the ball of your foot with your heel not touching the ground. Aim for as little contact time with the ground as possible.
Glute Bridges
Start off with a double leg glute bridge. Your heels should be roughly in line with your knees and your back flat. Imagine you're tucking your butt in/ clenching it and make sure it feels like you're using those muscles. Work up to 3x 8 and then start on single leg bridges.
Plank
Start off with 3x 30s and work up from there. Make sure your abs and glutes are engaged. Make sure your shoulders and elbows are in line with each other.
Squats
Make sure you knees don't flare or go inwards, focus on your knees going over your big toes. Keep your back straight. Try for 3x8. Once these feel easy enough you can add some weight in your hands if you feel like.
Reverse Crunch
See this video - that said I like straightening my legs at the top of the crunch (so they're straight in the air). What's key for this exercise is to make sure your back, including your lower back, is touching the floor at all times! Work up to 3x8.
Wall Sit
Start off with 3x 20s. Make sure everything is at right angles, engage your core and remember to breatheeeee.
If you do these a couple of times a week you'll be doing well!
It's still a no go which is super annoying! We can do it via here if you like and work on private communication later?
The questions that I wanted to ask are:
- how many days per week would you like to run (and think you'll be able to run)
- what's the Max amount of time you want to spend on each session? 40-60min would be ideal?
- most importantly for you, what do you want to work towards?!
Also if you could give me a quick run down of your running routine at the moment (frequency, what distances you're comfortable with etc) that would be amazing!
No go for it, I don’t mind at all posting on here, it means I can pick up a few pointers alsoArgh I went on and it says I can receive messages from other members. Dunno what's up with it sorry. Maybe stick to on here if that's okay with everyone else - I will be a good case study anyway as I am as average as it gets
-Currently I am running 5 days a week but when I'm working as normal it's more likely to be 3.
-Yep max time is 40-60 mins unless it's the weekend and I have longer.
-I think I would like to work on speed! I've got the distance thing down but just don't seem to get any quicker on my shorter runs.
At the moment I run 5 times a week. I run 5/6km 4 days a week then have one day for a longer run. Yesterday I ran 10km which was the furthest I have done in a while, the furthest distance ever for me is half marathon. The last one I did my time was 2h 16m. I'm definitely better at distance but not very speedy so I would like to work on getting my 5k time back under 30 mins. Would like to start taking part in half marathons when everything is back up and running so will be keeping the longer run one day a week too.
I thought I should add where I live is pretty much completely flat bar the odd gradual incline- would have to drive about 30 mins to find a hillwhich is frustrating as I know that's really good for training!
Thank you so much btw I really appreciate you taking the time to do this for mesorry again I can't figure out what the hell is wrong with my settings.
You make great points! I'm actually an accredited run coach with my country's athletics body and have been running myself for about 5 years but have been around the sport since I was about 13 thanks to my sister.As nice as it is that this person is offering free training plans / advice, just a reminder that it’s really important to know someone’s background in depth (how long have you been running for, what pace do you do your runs, are they all on road, do you do any other sports, how active is your job, any niggles or injuries you’ve had in the past, and most importantly if you have any health conditions that might impact your running). It’s not as easy as ‘if you want to improve 5k time, do 1km easy, 1km faster for 6km twice a week’.
Remember, running isn’t hard, generally the longer you do it consistently, the better you get (which is how couch to 5k works).
I hope it helps, what I'd also recommend is checking out technique videos on youtube if you haven't been taught how to do the exercises properly before. We don't want any pulled muscles!I can’t thank you enoughWhat a kind heart you have, thank you
No go for it, I don’t mind at all posting on here, it means I can pick up a few pointers also
This all sounds great, I'll write it out over the next couple of days and then post the google doc here. You'll be our little thread guinea pig hahahaArgh I went on and it says I can receive messages from other members. Dunno what's up with it sorry. Maybe stick to on here if that's okay with everyone else - I will be a good case study anyway as I am as average as it gets
-Currently I am running 5 days a week but when I'm working as normal it's more likely to be 3.
-Yep max time is 40-60 mins unless it's the weekend and I have longer.
-I think I would like to work on speed! I've got the distance thing down but just don't seem to get any quicker on my shorter runs.
At the moment I run 5 times a week. I run 5/6km 4 days a week then have one day for a longer run. Yesterday I ran 10km which was the furthest I have done in a while, the furthest distance ever for me is half marathon. The last one I did my time was 2h 16m. I'm definitely better at distance but not very speedy so I would like to work on getting my 5k time back under 30 mins. Would like to start taking part in half marathons when everything is back up and running so will be keeping the longer run one day a week too.
I thought I should add where I live is pretty much completely flat bar the odd gradual incline- would have to drive about 30 mins to find a hillwhich is frustrating as I know that's really good for training!
Thank you so much btw I really appreciate you taking the time to do this for mesorry again I can't figure out what the hell is wrong with my settings.
It depends on how you're pulling up from the runs? Generally I wouldn't recommend it because your body will need time to adapt to the added stress of running but given your low mileage and the fact that you're run/ walking it isn't the worst thing. Maybe try alternating days running and sub in walks on your non-run days? It still gets you outside and your body moving but it's just a bit less stressGave up on the couch to 5k at the beginning of October and hadn't run since then, went out yesterday and did 3.5k in 24 minutes (which isn't great but I'll take it!). It was more like 2/3 run, 1/3 walk, partly because it was v muddy and I didn't want to slip, partly because I still need to work on running stamina, but I think listening to a podcast rather than music helped make it more enjoyable.
Is it okay to run consecutive days at the beginning or should I be leaving a rest day in-between?
I take vitamin D, but not because I'm a runner, because I live in the UK! My husband's haematologist recommended it.Heyeveryone, I was wondering if there is any vitamins I should be taking and if so what ones do you recommend?? Iv read online that runners should take vitamin D
I take vitamin D because I just feel it’s needed in the UK in winter! I also have a berocca sometimes if I feel I need it but apart from that I don’t take anything else.Heyeveryone, I was wondering if there is any vitamins I should be taking and if so what ones do you recommend?? Iv read online that runners should take vitamin D
Don’t be hard on yourself, you got out there and done more than you would have if you didn’t, so well done youNot a good run today. Legs felt like lead. Had to stop a couple of times to catch my breath. Forced myself to 4.8km, but couldn't do more.
You can do it just believe and you will achieveI need to do day 1 of week 4 of couch to 10K today but the jump up in running is giving me the fear!
That’s a good run! A run that you felt didn’t go well still went infinitely better than the run that didn’t happen at all! XxNot a good run today. Legs felt like lead. Had to stop a couple of times to catch my breath. Forced myself to 4.8km, but couldn't do more.
1) i listen to Taylor Swift I love running to herI'm glad there is an active running thread. I started running in 2018 with the Couch to 5k app and have maintained my running/fitness since then. I did start training for 10k in January this year and managed to do a 9k run, but then injured my calves somehow . I don't know what I did, but I have a lot of muscle pain now. I warm up, cool down and do stretches afterwards. I stopped running for a few months and maintained my stamina by doing low-impact cardio like cross-training and cycling.
Even though the low-impact cardio keeps me fit, it doesn't give me the same mood-boosting feeling as running does, so i've re-started the couch to 5k programme. I'm now about to start week 6, exciting! I do still have muscle pain in my calves, which I don't remember having before. I'm hoping it will go away as I get used to running more. In the new year, i'm going to get gait analysis and some proper running shoes. My feet are quite arched, so maybe that has something to do with it. I'm hoping to be back to running 5k again by the end of January!
I have a couple of questions because i'm nosy...
1) What kind of music do you listen to whilst running? I have just made a playlist of all the upbeat songs on my phone, but i'm always looking out for new music to listen to!
2) Where do you buy your running clothes from? I want some more long sleeve running tops for this cold winter. I used to buy them from Karrimor/Sports direct but they have such a tiny selection available now.
I did it!!! felt hard at times but I did itDon’t be hard on yourself, you got out there and done more than you would have if you didn’t, so well done you
You can do it just believe and you will achieve
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