What exercise to help with running?

I run 3 x pw and do 2 pilates and one yoga class on top of that. Yoga and pilates are great for core strength and both enable leg and hip muscles to be less stiff and more flexible. You get quite a few men who are really into running and other sports come to the yoga and pilates classes, they find it very difficult to begin with, the don't seem to be able to straighten their legs when bending forwards or to sit cross legged. The regulars are much improved.

foamrolling any tight areas after stretching seems to help as well.

look up the specific areas and the roll excercises for that.

I don't know anything about pilates.
but I am seeing a physio due to weak hips and glutes and do some exercises for that.

• clams (with resistance band)
• crabwalk (again with resistance band)
• lounges
• dying beetle
• hip flexor walk (knee up and out)

plus stretches
plus running from the back (imagine stepping over broom handles with each step)

good luck.

Op do you massage your legs? I have learnt how to sort out most niggles over the years myself. I’ll feel around my ankle and leg muscles until I find a sore spot then try and follow that muscle. I’ll spend a lot of time digging into to it and trying to loosen up the pain/soften the muscle. If I’m sore I’ll do that every day while watching tv or similar in the evening. Sometimes it will be an area running up along the outer ankle bone, or near the shin bone. Most often (for me) it will be a spot behind my calf muscles, between the shin bone and calf - so I have to really dig in from either side.

I almost always develop a pain if I’m building back up, if I had to have a break for whatever reason, or if I’ve landed badly and over stretched something. I haven’t had a long lasting injury (touch wood) for years by managing my own muscular pain.

Obviously if something doesn’t clear up I would see a medical professional! But usually if I spend time finding out which area is causing the pain then I solve the problem myself.

It sounds like you may have two different issues, lack of core strength and an injury?

If you can afford it, get some personal training sessions at a gym. Strength training will help your running immensely.

Have you spoken to your GP? I wonder might it be worth getting an x ray? I don’t think a virtual consultation is sufficient to make a diagnosis, I’d be concerned you might be causing harm running with an injury, especially if it’s not improving after rest.
There are people who have never ran, carrying weight and completely unfit, and they manage couch to 5k with no core issues, I’d be surprised if yours was weaker given your running history.
Just to caveat I’m not a medical professional, just a keen runner. In your shoes id seek more medical advice.

Try 5.5km next at a really easy pace if you feel up to it. I think you need to be seen though, I’ve never heard of a weak core leading to pain like this, I’d be nervous it could be something else that needs different treatment.

Weak..

I don’t think that sounds like a week core. Would it be worth getting a second opinion? It sounds like you still have an injury.

Are you trying to do 12km right away? Can you build up gradually? If you can do 3km now, can you try 3.5km next time and ensure you have a rest day between each run where you do something else - walking even? I find running alone has strengthened my core hugely. I use the gym for building up leg strength - hills and sprints great for this also, but I think you should build up flat easy running first. Also don’t do speed work at the moment, just slow easy runs to build up.

In person pilates with a good teacher. Easy to have bad form

If you were doing 12k, you’ll get there

That’s pretty sporty!

I would recommend Pilates too. A really good quality instructor with small numbers in a class is the gold standard IMO and will really help you get in tune with your body.

I second (third fourth etc) going to see a proper, paid sports physio which will really help explain what’s wrong and why said exercises will help you.

Personally I believe body pump is injury city, even though it is fun.
I also would recommend lifting particularly heavy until you’ve ironed out your imbalances and core strength. No reason you can’t start with smaller weights though, every little helps etc etc

Another vote for yoga here, I combine it with running and since I have I get far fewer injuries. in fact I enjoy yoga more than running now.

A regular routine of yoga/ pilates is relatively easy to fit in, and adding physio exercise to the session gives it more context.

Adding weights sessions is worth doing (circuits classes is a good place to begin). I've got pbs when I've done weights work rather than more running based, and moves like deadlifts have activated my glutes better than just running.

I'm with you on the open water swimming, but now isn't the best moment!

Pilates. You dont need coordination. Pick an intro or beginners or one for injuries

Very experienced runner here

You need to find some very hilly routes and walk. Walk walk walk.
Combine with yoga
And low weights workouts

I recommend yoga! I built up to running 11k this year, (touch wood) no injuries and I think that's because my other main hobby is yoga.

Yoga you could do in your own home via YouTube, and then when you feel more confident go to a class I adore it, I tend to do it every day (when not on Xmas hols...) and do either a slower or faster pace class.

I do yoga with Adriene's 'cool down' sequence after my 10k+ runs and they really help, otherwise after running I do any sequence I fancy either with Adriene, Fightmaster Yoga or others. I do it on days when I don't run too.

Every year Adriene does a 30 days of yoga for January where she releases a new video every day - so it's the perfect time to start! Enjoy x