Help with getting faster and improving core strength

[Ealaigh]

I was, in the past a very keen runner. Never fast but could do a sub 30min 5k, a sub 60min 10K and a half marathon in a bit over 2 hours. Generally got faster over longer distances. In the past 4 years I’ve had 2 babies, 2 c-sections and 6 other abdominal surgeries. I spent much of the 2 years on steroids and quite unwell, unable to exercise and gained a massive amount of weight (30kg). I’ve lost 20kg of this and am working on dropping the final 10kg. And have had what is likely to be the final surgery 5 months ago. I’m 39.

I started running again in May, 3 months after my last surgery (which was a fairly big one, but I recovered extremely well). I’ve completed couch to 5k and have managed up to 7K but I’m so so slow now. Like 8mins/km with the occasional faster one. My abdominal muscles ache if I push myself- my core is incredibly weak unsurprisingly after all my surgeries and I think it’s slowing me down hugely.

As a first step I’m really keen to get back to around a 30min ish 5k and to complete a 10K in a not embarrassing time. I’ve tried doing some interval training but find it incredibly tough! Also am finding the first 2km horribly hard but that was always the way when I ran in the past.

Anyone have any suggestions? Any apps to help with speed and stamina? Or cross training suggestions that help with a very very weak core? Have had go ahead from surgeon and physio to exercise by the way.

Maybe try Pilates for your weak core?

I agree with Pilates - there are some
Online physio classes which might be worth checking out although it's worth finding an in person class if you can.

The other thing I've found helpful is the peloton app (lots of others are similar) which has various beginner strength programmes, strength for runners etc. I don't have a bike or a treadmill, just the app and that's enough for me.

Firstly I would say I had open abdominal surgery in Feb 2019 and while I was back on my bike by May and thinking I was doing well, looking back now I can see that it really took til the end of that year to really be feeling back to full “normal”, ie not having twinges, pain, discomfort when doing. So while it’s not what you want to hear, I think you might need to take it a bit easier for a while yet.

Looking further ahead, the thing that has made the biggest difference to my speed on the bike has been doing circuit/interval training as part of a class. It’s genuinely quite staggering just how much faster, by my standards, I have become on the bike. It’s murder at the time, but I try and do it twice a week now as it’s been so transformational.

I’ve started some online Pilates but finding it really tough. I’m moving areas in a few weeks and will look for face to face classes then. I can’t feel much below my umbilicus and struggle to locate the muscles needed. I suspect after all the surgeries and steroids they’ve wasted significantly . I’m just really embarrassed at being so slow right now (which I know is a bit silly as not long ago I was approx 100kg and barely able to walk a km let alone run 7!). I find it so frustrating as running is so good for my mental health and I’m finding my lack of speed very disheartening.

OP have you been checked for diastasis recti. I presume they'd have spotted it during surgery?

I have one but it’s mild enough.

Pilates with individual instruction has done a lot for my core.

Runners' World Twitter feed has stability and core exercises for runners. I'm only beginning to run and am building up my core strength using these.

Les Mills core program has done wonders for me in a short space of time. Pilates didn’t do anything for me

Thanks for all those suggestions. I’ve spent the evening attempting to do a proper tabletop and plank! Will take a look at les mills and runners world.

Have you had a look at the MuTu program @Ealaigh? I'm only on week 4 but it's helped me a lot. If you sign up to the newsletter they often send out special offers rather than paying full price for it

My DR was a lot worse than yours but it may still be worth doing!

I subscribe to a free You Tube channel called Nourish Move Love because I find the trainer inspirational. There are a range of classes you can follow for core, flexiblity or strength. I was gettiing niggling wee injuries from running and since doing a class twice a week I can now run injury free having worked on stengthening my core & glutes.

Headnorth thanks for the heads up for Nourish Move Love - looks like a great exercise programme!

I had a look at Mutu but thought it was only really for bad diastesis? Thanks for the recommendation headnorth!

I'd second a specialist/ post natal programme lile MuTu (not tried that particular one)

In this kind of situation some core work such as crunches can do more harm by pusking the muscles out into a weakened form. A lot of what works well is quite subtle, but you'll feel it the next day.

I had an EMCS following a difficult, sedentary pregnancy with SPD and debilitating nausea. It took 5m of building gently before I even felt ready to attempt mainstream classes.

If you can afford it I would 100% recommend doing some 1:1 with a pilates teacher. I've done pilates as recovering from serious pelvic and back injury and I realised my technique used to be so bad so even though I did classes I wasn't really engaging the right muscles, a 1:1 teacher has corrected all of this and I'm confident now

Or cross training suggestions that help with a very very weak core?

It really sounds like you’ve been through the mill, so brave for getting back into it. But if it were me, I’d try to stop thinking about speed and getting faster at running fast.

My gym trainer says that the 2 best exercises to get abs of steel are box jumps (while he made me do 100 of them in 5 blocks of 20) and pull ups. I can’t do an unassisted pull up - I need a band, or use the machine, and add 30kg of assist. I do have pretty good abs, I have to say. Not quite a 6 pack, but definite rib outline and clear definition down the centre.

Box jumps are tough but there’s not much complicated technique to them. I’ve now graduated to the 60cm plyo box. 100 times ....

I second Les Mills core workouts. Really has made a difference.

Thanks everyone. I’ve been unable to run now for a few days due to self isolating so I’ve done some gentle beginners Pilates classes. Think I really need a face to face teacher to help- moving house next week so will look for a class in my new area.

I think this is a great idea.. I've found its easy to cheat in pilates lol. So having someone support you is really good