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.

Weight training and pilates has changed my core strength massively in 12 weeks, by only doing one session a week. I have gone from struggling through a 7 second plank to 40 seconds. I plan on doing more weight lifting as I’m still quite weak and upping my Pilates to 2-3 sessions a week

@CovidCorvid

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

I was going to suggest Body Pump.

Also HIIT classes too as these often have some body weight exercises in too.

Also outdoor boot camp type classes. A regular group to go with is quite motivating.

I've done Couch to 5k, but would never call myself a runner.

Do you have a running shop anywhere near you? The sort of place that assesses your gait?

I only ask because one of my friends really suffered with knee and shin pain when she upped her running and the local shop sold her a different style of shoe. She's still showing off her runs on SM, so it must have done the trick!

Sounds like you're struggling with boredom when you do classes or physio prescribed exercises.
The physio exercises are so important to sort out the underlying weakness. Leaping straight into weights etc won't hit the little imbalances or muscle atrophies or whatever the physio has spotted.
Get a face to face physio. Mine has been open all through 2021, you'll find one. If they set an exercise you find tedious, ask them to switch it up a bit or give you more of a challenge or goal.

Do the exercises EVERY DAY in front of the tv or listening to a podcast or whatever you enjoy to relieve the tedium. Yes, it's a bit boring but it's an investment in future you.

I feel similar to you but did them daily and you should see how great my legs looked after! Oh and I'm stronger and not in pain. I'm also an injury prone runner

Good luck

I found YouTube exercises using kettlebells very useful and also rock climbing will help your core (and is very good fun)

@pepperminttaste - I think seeing a physio person will be more beneficial for you. They can watch your form and help you make adjustments, so that you're focusing on loading the muscles in the correct way.
I know that it can be boring, but correct form and avoiding injury are so important. Once you've got a programme sorted, try and mix things up a bit. You could try strength training, yoga, Pilates, swimming, cycling on different days, alongside your rehab exercises. Once you can see that you're building strength, it should help you stay motivated to keep going.

@CrumblyCrimble - I completely agree with everything you've said. There's no substitute for seeing a physio in person, as they help track your progression.

Good suggestion @Madcats but I had that done years ago after knee problems when I first started running. It made a huge difference!

@CrumblyCrimble I might screenshot your reply and print it out!! Will try that (alongside pilates as I think I need help with form so I get it right).

Thanks again everyone. So many helpful suggestions!

Strength training is pretty essential. I do 2-3 sessions a week. If I’m injured I find spin classes good and also swimming, although my technique is awful. I also think having a personal trainer is very useful as they can keep you on track and it makes things a bit more interesting. I would definitely get one if I could afford it.

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

Very experienced runner here

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

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

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!

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.

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

Well, I've tried a couple of YouTube workouts but I'm terrible at them. A big part of my problem is that I'm just not a sporty person so my form is terrible. I don't trust that I'm following the instructions properly at all.

However, I've found a physio-led pilates class nearby, starting in January so that's a start. I'll get back in touch with the physio I was seeing on zoom as well. I really liked her and I suppose she might be seeing people in person now.

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

That’s pretty sporty!

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

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.

Oft no. I'd probably die @Shopgirl1! What you say makes sense though.

The physio started me running for only 1min × 6 with 5min walking intervals then I slowly (very slowly) tried to build it up, checking in with her every few weeks. I had eventually built up to running 5k but with a few walking intervals of 1min included. Still had some pain and was just getting frustrated.

Anyway, I quit completely about 3 months ago, hoping that a proper rest would help, doing only the physio exercises (but sporadically). Last week, I did two slow 3k runs and all seemed fine. I did 4k this morning and I think I'm okay. Slight niggle in my right ankle but I'm hyper sensitive about any aches now. Will give it a few days and do another 4k.

At the minute, I'd just be happy to do 5k regularly, pain free. Not too bothered about >10k.

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.

Weak..

Yes, probably, given the sessions were all virtual. She watched me do a variety of exercises and then pointed out what she saw to come to that conclusion.

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.