Afternoon Weight Training
dannewton just finished a 0.0km weighttraining, that lasted for 48 minutes.
This weighttraining helped dannewton burn 379.0 calories.
Description from Strava: So, it's time for something different. I'm still not running, but the calf strain definately seems to be on the mend. In the past week of researching of calf injury (and in fact any sports injury) it has quickly become apparent that a significant proportion of injuries are caused due to lack of conditioning.
i.e. just because I want to run 20 miles, doesn't necessarily mean my calf is physical able to do it.
This means I should really have a degree of physical conditioning, and it's fair to say I have none. I just run.
That might have been fine in my 20's... but approaching the big 4 0, I need to remedy that
So, I logged into YouTube and binge watched 4 hours of sports injury and running strength exercises... and this then gave me the list pictured. I identified each area that needs training and then matched an exercise to each one. I only followed the 1st column, the 2nd column are alternatives to swap in next time.
And as is usually the way, I totally overdid it. It turns out that a mostly full body routine lasting 45 minutes was quite tough for someone who last thought about strength training nearly 3 years ago. The stairs were a struggle afterwards but I got most of it done and that's the main thing!
I did cut a couple of corners on reps, but that is OK at this stage, I just wanted a routine in place, and I can now adapt and change it for next time.
Good news though! There are 5 leg exercises in there, and while I was careful doing them, I noticed none of the pain of the calf injury I have sustained. Hopefully that means I'm am well on the road to recovery.
And with my long awaited physio appointment in 8 days, I can hopefully get back to running soon!
If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/9028852065
About the Athlete: Living in the UK, I am an intermittent Runner, but always striving for more consistency. When I'm not training I can be found photographing insects or listening to really loud angry music (which is the best type of music obviously!)
This is an automated post by @strava2hive and is currently in BETA.
Keep going, you're smashing your training at the moment and getting stronger every day.
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How many times a week are you planning for?
Honestly? Dunno yet!
2, maybe 3? Gotta balance the running versus the conditioning I guess.
Can I ask how often you do it?
I have been trying 6 of 20 mins per week.
Mon,Thur core. Tue/sat upper body, wed/sun legs. Fri rest.
I used to do 10 minutes after each week day run in the morning but now I just do separately in the afternoon
Ah, so you split up the various muscle groups... thats a good idea
I refuse to get up so early for the run in the morning, so I guess I'll be doing some exercises after the run in the evening!
There'll be a bit of trial and error to begin with 'til I can find a routine that is effective and fits in with everything else
!PIZZA
Dan are you doctor? I hardly can read the exercises! 😂😂 Nice workout buddy!
😂😂
Well I do have a failed Sport Science Degree from 15 years ago, so maybe that's to blame!
Press Ups 3 sets x 10 reps
Hand tapping Shoulder Plank 3x20
Box Squats 3x15
Double Calf Raise 3x15
Reverse Plank Leg raise? 3x10 each leg
Glute Bridge 10x 10 second holds (3 sets)
Split Squat 3x10 each leg
Step-ups onto box 3x10 each leg
Bent Leg Crunches (or Raised Leg Crunches?) 3x15
Leg Raises 3x15
*frowns with concern but completely understands the struggle.
Look after yourself awesome human. 🌼
$PIZZA slices delivered:
dannewton tipped new.things
@steevc(3/5) tipped @dannewton
I hope these help you. I don't really do any strength training apart from some press-ups each day. Running is not just about the legs. Actually my shoulders are stiff, but I was looking at some of the official run photos and I look quite hunched up. I need to relax more.
!PIZZA