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Jul 2017
2:00pm, 27 Jul 2017
5,134 posts
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sallykate
After having steroid injections in 2008 for a bad back (facet joint disease) I was warned that I needed to develop core strength to protect things. I didn't, of course...at least, not sufficiently. A second episode in 2015 which resulted in daily nerve pain for six months (and took away my ability to run even a single step) was bad enough for me to take it more seriously. I had sessions with a physio practice specialising in back strengthening, so I do some exercises recommended by them. I've also finally found a Pilates class which I can attend regularly and have been doing that for a year. I won't make it there for a few weeks due to holidays so I'll be doing a weekly long session based on the moves I've been doing each week. I can't emphasise enough the value and importance of core work.
At home, I use an interval app to do a core routine of about 13 mins (20 intervals, 30 secs for each move, 10 secs to rest and / or change position) which at the moment involves six planks (standard, side, spiderman), bridges for glute work and various Pilates moves. I try to do that 3 times a week as well as the class. The app works for me as I don't have to pay attention to timing or counting.
And I use the same app for stretching but not after every run. Hamstrings, hip flexors and piriformis are my main bugbears.
Strength - no, not at the moment. I used to enjoy it when I was a member of a gym but the nearest I get to it now is a few squats or press-ups. It's definitely something I'd like to start again as I know that my muscle mass will just keep declining if I don't work on it.
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Jul 2017
2:28pm, 27 Jul 2017
36,865 posts
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Bintmcskint
What app is that, SK?
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Jul 2017
2:38pm, 27 Jul 2017
26,994 posts
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HappyG(rrr)
Oh yeah, what app sally. Good to have a routine.  G
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Jul 2017
3:57pm, 27 Jul 2017
7 posts
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Tikka
Physio: "How often do you stretch?"
Correct response: "Not as often as I should do."*
(* ™Tony Audenshaw)
I've found this to be a very versatile reply, as it can just as easily mean "never".
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Jul 2017
6:04pm, 27 Jul 2017
5,135 posts
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sallykate
The app is called Interval Timer - the icon just has 0:30 on a blue background. Simple and free.
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Jul 2017
8:20am, 28 Jul 2017
1,204 posts
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Lesley C
@HappyG The cycling has really helped my running I think, although pushing on with the girls on Wednesday killed my legs. I am currently ultra training so trying to keep the distance up at the moment, once it's done the mileage will come down to 25-30. I have been looking on youtube so will try and come up with some sort of routine.
@AL There are pilates and yoga classes near me but they are £8-£10 which I think is expensive (I am a cheapskate) either that or the classes are at unsuitable times for me. Would love to not be working full time.
Thank you for your response's.
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Jul 2017
8:43am, 28 Jul 2017
10,895 posts
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Autumnleaves
It depends how big the classes are really - ideally you should only have 8-10 people per instructor so that's not a bad price really. A good instructor will closely monitor technique and correct poor form. I do pay more than that - it does seem a lot when I part with it but I feel so much better for it. I recently did a daily class as part of recovery after the Tour of Merseyside and it did so much good.
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Jul 2017
8:44am, 28 Jul 2017
26,996 posts
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HappyG(rrr)
Lesley, are you a North East Scotland quine by any chance? If so, try asking Maz, mrs shanksi or some of the other NE folk if any of the running clubs have a discounted yoga or Pilates class that might suit you? I also don't like overpaying, but I'm a gym member now, so as long as I go 3 times per week, I reckon it works out at less than £4 a class/session and that's the kind of value I like! G
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Jul 2017
9:16am, 28 Jul 2017
1,205 posts
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Lesley C
Will have a look AL. Many classes that I have seen before have been on through the day when I am working or on nights when I am running.
I am a NE quine. I do pass a gym on my way home from work but it's £90 a month membership, ouch! Aberdeen gyms are so expensive especially when I only have time to go once a week. Will ask around and see.
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Jul 2017
10:46am, 28 Jul 2017
26,997 posts
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HappyG(rrr)
I'm lucky, mine is only £57 per month and I go 3 times. 1 x on rest day, 1 x on a commute run (10-14 mile) and 1 x easy run day. Sometimes go at weekends just for general stretch and laze in pool / sauna / Jacuzzi. We also get 20% off the bistro in the hotel. It's quite a good deal actually. I was bought it as a birthday present and worked out that it cost less than the 3 x gym visits to local council gym that I was doing each week! It's on outskirts of Edinburgh by airport, so cheaper than a city centre gym. It has no racquet sports or anything so way cheaper than a Next Gen, David Lloyd, Bannatynes etc.
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