Running

[Gareth O Connor]

That's a lot of running. I've dropped the interval session we do on Tuesdays and do a longer run instead,intervals are hard on the body and require a good deal of recovery.I was thinking of doing a fartlek session however I'll hold off until my staying power improves. 

I'll look up both of those references and implement them

Does the risk of injury come from running form breaking down at slower speeds?

[Gareth O Connor]

Stretched yesterday night after the 6k race.I did the floor piriformis stretch focusing intently on the right form and using the cues in the video.I felt a nice stretch,when the sensation was strong I eased off a bit on the contraction as well as relaxed  

I want to add single leg squats into my regimen however my balance is poor whilst trying them

[Kit_L]

On 8/6/2025 at 2:07 PM, Gareth O Connor said:

I want to add single leg squats into my regimen however my balance is poor whilst trying them

Try this version:

https://www.youtube.com/watch?v=knqCZRIVGp8&t=2s

Little balance required; same muscles worked. I do sets of 30–40. Leaning forward and coming slowly out of the bottom position activates the glutes hugely. Slowing everything down increases the strengthening effect, especially the negative part.

[Gareth O Connor]

Thanks,I'll give that variation a go.30-40 reps? that would strengthen the legs!.Strong glutes will help with the running as well

[Kit_L]

Don't try 40 reps the first time—you might be able to do it, but the DOMS could be epic! Doing all parts of the movement slowly and smoothly is the key.

[Gareth O Connor]

I'll go for 5 reps starting off

[Kit_L]

I think someone as fit as you will be perfectly fine doing 10 on each side for your first attempt. Just make all the movements as slow and as smooth as possible and you'll be able to feel just how strengthening this apparently simple exercise is.

[Gareth O Connor]

I'll give that a go and report back

[Gareth O Connor]

Went for a run Sunday had to turn back walked home.I did the same thing tonight my shins were sore and my calves so I walked home.There's no point in pushing the body when you're not feeling it.

[Kit_L]

9 hours ago, Gareth O Connor said:

There's no point in pushing the body when you're not feeling it.

That is wisdom, @Gareth O Connor. Many people have found it by strengthening the anterior shin muscle, anterior tibialis, and lengthening it as well (which is done by sitting in the same floor position that you stretch the quads in, but lifting the knee away from the floor), can help with that shin pain considerably.

[Gareth O Connor]

The back knee?

[Kit_L]

13 hours ago, Gareth O Connor said:

The back knee?

No. 

https://youtu.be/KvAto6yIGLY?t=667

When you lift the knee away from the floor, as shown, you are stretching anterior tibialis. If you are a heel striker, then this muscle can get very tight and painful. If it goes on for long enough, shin splits can results. The strengthening element can be done in the same position—try to drag your toes, as if through the floor, to the knee. This is an isometric strengthening exercise for the same muscle. There are others, if you search the net.

[Gareth O Connor]

I'll give them a go

[Gareth O Connor]

I thought that exercise stretches the arch?

[Kit_L]

No; lifting the knee away from the floor stretches the instep (the top surface of the foot) and the increase in foot point (extension) is what stretches anterior tibialis. To stretch the arch you need to move the ankle in exactly the opposite direction – so all calf muscle stretches also stretch the arch.

[Gareth O Connor]

Quad wall hip flexor stretch 

Elephant walk

I feel like my hip flexors are starting to loosen

[Gareth O Connor]

@Kit_L Kit when practicing the anti-pronation exercise I cant feel the outside of my foot,what can I do  to improve my awareness of it?

[Kit_L]

You only need to feel one specific part of the outside of the foot – that part just behind the little toe. You could try putting something very small but sharp underneath that area – not too sharp of course! Or even put that part of your foot on a wet towel so that you feel the wetness – anything you can do to feel that part. You might even think about scratching it with your fingernails before you do the exercise so that you know exactly where that part of the foot is in the brain.

[Gareth O Connor]

I'll try out your suggestions.Fixing overpronation is a big priority of mine at the moment.I'll report back tomorrow after trying these out

[Gareth O Connor]

Ran 12k tonight at 6.35 per kilometer.I'm well prepared for the 10k race on Saturday....the shins are not misbehaving,I'm striding out well.I did 5 reps of calf raises last night...will do more tonight

[Kit_L]

Don't over-prepare. @Gareth O Connor. Definitely no need to do more calf raises if last night's were effective – you have to recover from a workout before taxing the same muscles especially in the 10k race you got coming up in a day's time.

[Gareth O Connor]

You're right,you can overtax the body.I'll take a few days off after the race aswell

 

[Gareth O Connor]

I did the quad hip flexor tonight as my hip felt tight after the race,feel good now.You have to be patient with stretching results are definitely not immediate

[Kit_L]

:)

[Gareth O Connor]

Does the elephant walk get easier over time?