I’m probably going to give the gym a miss for the foreseeable future. Hard decision as I’ve been attend 3 - 4 times a weeks for nearly 3 yrs.
I will keep the direct debit going, I don’t want the owner to shut the doors permanently and I’ll still have the option to access in quiter times.
Will switch to BW exercise at home to keep up the activity levels. Need to order some resistance bands.
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Perfect time when we’re all cooped up at home to use the opportunity to get a bit fitter and more supple.
Not recommending JW per se but he seems very sensible in giving the right kind of advice to get people from the couch to being a bit more active (ie without going from 0-100 too quickly and getting injured!).
Also its easy to get in bad shape and posture while sitting around reading, watching TV or hunched over a laptop, so yoga and other stretching exercises are a good thing to invest 10 mins every day doing - there’s probably better videos but this guy is also sensible and not one of the wacky Murrican types who will grate on your nerves within 2 mins!
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Nice post!
I have been doing the down dog yoga app as it’s free during corona. 45 mins a day, mixed in with my kettlebell hiit, apnea and martial arts spread throughout the rest of the week.
Apps have changed my fitness game for the better, so many good ones out for so many different types of fitness. Really works for me
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I’m missing the gym and it’s only been 10 days or so.
Have started jogging again and have put together a resistance band workout which should keep me from seizing up.
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Ive been trying to run for a while now but i get massive shin pain after a short time.
Ive managed to do a 5.4 beep test which is what i had to, id like to be able to run more tho.
Still zwifting, ive added a bit of weights and some resistance band stuff. Cant say i know what im doing but it seems to help.
Are you doing any outdoor cycling Andy or just the indoor Zwifting ? I admire your endurance as I struggle with indoor cycling.
I used to have a lot of problems with shin splints.
I had one course of calcium citrate and vitamin D supplements and it went away. Hasn’t been back.
It may help, may not
At the moment just indoor, though i wanted to get outdoors i am not sure now. It is becoming a bit monotonous. Ive found alternating between a power plan and free ride does help.
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I might give those a go, cant do any harm.
I ran just over a mile last night and am quite sore this morning.
I have Ham Common on my doorstep and have just started slowly jogging around it. I have not trained at all since the gym closed plus my dodgy knees, but I have to do something. I have also just discovered my old Bullworker in the spare room so might give that a go. Lol.
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Just 5 mins a day Dave!
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There are quite a few reasons why this can happen but the main two ime are -
- Running progression outstrips adaptation - so basically your bones, muscles and connective tissues can’t adapt quickly enough and are in a constant state of being unready for the loads that jogging exerts on your legs
Remedy - jog slowly and only raise the distance very gradually. Any soreness then back off and reduce the rate.
Remedy 2 - compression knee highs. Yes you’ll get that fabulous school girl look but they are great for supporting shins and calves whilst you gradually build up your tolerance for running.
- Running technique - footwear match
Remedy - I’d very much recommend finding a running / sportswear specialist that can assess your running style and recommend the right footwear for how your foot strikes the ground.
Once I’d done this and switched to trainers will the right balance and with extra cushioning I’ve never looked back
Im using compression socks, they have helped a little but the problem persists. Ive also been doing a lost of calf and quad exercise. Ive just started trying to to do exercise for anterior tibiallis, tho thats early days.
Running/jogging slower hasnt helped, i do heel strike though and im trying to sort that.
Today is payday and I was going to get a gait analysis done and get new shoes, obviously thats not going to happen for a while now.
Quick test- can you do 15 single leg calf raises unsupported so using balance(just off the floor, not hanging off a step to get full stretch). If you can do 15 each leg then it’s nothing to do with muscular endurance and is most likely to be impact related - maybe you’ve self diagnosed this already if you’re conscious of heel striking.
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Not without losing my balance, TBH, no i cant.
The unsupported nature of this calf raises is crucial as this targets the supporting fibularis and extensor muscles as much as the main gastrocnemius. These are likely the ones that aren’t adapted to your running and try to shock absorb the impact of your weight through the foot hitting the ground.
Bit of daily practice to build up to 15 each leg, make sure you’re getting plenty of protein each day and this will improve things while you wait for the world to return to normal and see a gait specialist.
Also don’t underestimate the power of a long brisk walk in building up a solid base of leg endurance and resilience. I find that now I’m walking the hound about 7 miles a day its very easy to slip on trainers and run 3 miles without any niggles or pain at all.
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Thanks, Should i just do as many as is comfortable to start?
Here’s what I would recommend based on what you’ve shared so far.
- Build up your reps slowly
- Stay at least two reps from failure! ie if you can just about do say 8, then only do a set of 6.
- Do 2-3 sets each day - but as above stay away from failure - this will build up your volume which is a bigger driver of adaptation for your body to grow
- Use a controlled tempo - 1 second up, hold for 1 sec, lower in 2-3 seconds for each rep
- After you’ve finished your sets stretch your calves - easiest way is on bottom step of stairs, on balls of feet or toes if you’re stronger, and slowly sink down until at stretch, relax and stay there for 20-30 seconds. Repeat.
To increase reps I’d do it gradually. So if you were doing 3 sets of 6 for 2-3 days then on 4th day try 7,6,6. Then after a few more days at that 7, 7, 6 etc.
Be guided by your own progress though, you’ll probably find after a week your balance will have improved a lot and your body will be better at the technique and you’ll then find it easier to add reps.
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Thanks, really appreciate that
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