What exercise to help with running?

[pepperminttaste]

Morning all!

Looking for some advice... I have developed a running injury that affects my knees and ankles. I've gone from running 12k to barely managing 3k. I saw a physio (virtually) who suggested I didn't have the core strength to run as far and as fast as often as I did. She gave me a list of strength exercises to do while building my running back up. It's not really working (although, full disclosure, the strength exercises are boring and I'm not doing them that often).

I'm starting to despair (it's been a year) and I'm getting podgy and feel lethargic all the time. I need to run.

What exercise* could I do that would build up my core muscles/glutes so I can maybe run again?

*Happy to hear all advice but... I hate exercise classes, won't cycle on roads and dislike indoor pools.

Spin classes
Rowing machine

Body pump type class would be good for core, or an old style legs bums and tums class.

I've found weight training and pilates to be really good.

I'm in exactly the same boat, right down to not doing the exercises often enough. I was told pilates helps, and I find yoga helpful. I do yoga with adriene on YouTube and depending on which ones you do it can be great for your core. And it's really calming!

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

Good old fashioned weights.

Have a look at Courtney Black, Caroline Girvan, Jessica Ennis.

You’ll need to buy some dumbbells, a mat and some bands but the difference doing weights makes is huge.

Maybe I need to get over my fear of classes. I have no coordination and struggle to follow instructions. I suppose with spin I'd at least be fixed in one spot. I think body pump would be a definite no (for coordination issues but I assume it might be hard on my knees/ankles).

@Hotcuppatea Do you go to a class or follow a YouTube clip?

PILATES. It's brilliant for core strength, balance and alignment. Especially the classes that use reformer machines.

Oh more replies! Thank you everyone!!

@Swearwolf I'll maybe have a look at pilates. I've tried yoga a few times and just cannot get into it.

@LizziesTwin Thanks for those recommendations. I'll have a look at those. Sounds like something I could easily do at home.

For Pilates I do a class via Zoom, so at home. For weights, I have some dumbells at home and do a session of different reps twice a week. There's loads of different free resources you can try online. Just find the one that suits you best.

Good luck getting fighting fit again! I'm sure you'll be good in no time.

Reformer Pilates. Brilliant. I can’t do the mat Pilates, it bores me, but something about using the machines is addictive (for me). I have a rowing machine at home which I used regularly before I discovered Pilates. And still use when I can’t afford the classes!

Outdoor swimming and indoor cycling???
Yoga/pilates on the TV, or is that still a class in your eyes?
Weights?

I don't run but I do hill/long distance walking and when I did Jillian Michaels 6 week 6 pack DVD a few years ago I noticed a big difference in my ability to walk downhill! Didn't get a 6 pack... But improving my core did really help my balance.

I think pilates would be good if you were going to do a class. What kind of yoga have you tried? I get bored if I do a class (an hour plus) but cope ok with doing 15-30 minutes of youtube (I do Yoga With Adriene) and I find that if I do it daily I get used to it AND it makes a big difference.

Weight training.

Body weight is fine but also getting into heavy weights. Squats and deadlifts are great for core strength.

Interesting @Sturmundcalm. I have terrible balance (part of why I hate classes because I just embarrass myself).

I did an in-person yoga class and it was okay. I struggled to make it every week though (had a lot on then) and I tried Yoga with Adriene. I liked it but my brain just wanders, especially in the house.

I think I'll have a look at pilates and maybe invest in some weights.

I've been doing exercise dvds like Jillian Michaels 30 days shred etc most mornings for the last 6 weeks. I also do body pump and fit step class at the gym and try to swim once a week. I've only been running once a week at parkrun and I've just managed to beat pbs I had from a few years back which I got when I was doing red January so the exercise must be helping!! My body shape has also toned quite a lot tho the weight is being stubborn!!

You’re not helping yourself not doing the recommended physio exercises! So what if they’re dull?

Weights won’t strain your joints if the weight and your form are OK. The problem with group classes like body pump is that many people have poor form and the instructor rarely corrects.

Swimming or biking would be good cardio. Pilates probably best for core. Yoga is fun. Both yoga and pilates can be done online.

Walking good too.

I get what you're saying @Dozer but motivation is important. I cannot make myself do them more than sporadically which is why I'm asking for suggestions.

I also swim but outdoors so in the winter it amounts to very little!

You’re playing the ‘yes but’ game.

If it’s important enough to you to get stronger, reduce pain and be more active again, you’ll find ways.

‘Bundling’ is good for motivation, eg I only listen to my favourite podcasts and music while running.

Squats - start off with body weight and then build up to weighted - try a kettlebell, Olympic plate or dumbbells.
Walking lunges.
Planks.
Yoga.
Resistance band exercises - pop one around your ankles and do crab walks.
Ask your physio to design a programme for you to use at home / in the gym. They should be working with you to improve your strength and flexibility!

weight training and yoga. Weight training gives you the muscular and vascular strength to make running easy even if you haven't done it for a while (I know this as I used to run, then had severe plantar pain and stopped for years. Took up weights. Can now run with zero training very easily.
Yoga because it stretches mucles and tendons so you are less likely to get injury from tight or too contracted muscles, and because all those balance poses strengthen core and ankles, again leading to fewer injuries.

@Soybean31 I suppose part of the problem with the physio was that it was all virtual. She was very helpful but you're right, maybe I need to go back and see what she can recommend.

Pilates will be very similar to physio exercises. I do remote but some in person is useful to look at form, as it's really easy to do Pilates badly and achieve very little. My teacher does both which means she knows what to look at in the classes online.
I find running and Pilates are good counterparts, with hiit for fitness and kettle bell for strength (but I'm getting very lazy about it all at the moment).

It's that time of year @comeundone!

I'm making breakfast just now but I'm certain there are local pilates classes (in-person, physio-led iirc). Will have a look when I get a chance!