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Home S&C

There’s no need to hit the gym. You can achieve a lot at home. Keep it consistent and let me know once any exercises feel too easy.

If the heel is a problem I’d be cutting back on anything which might cause it problems. Calf raises, heel raise, step ups.

Single Leg Deadlift 2×10 (18kg)
Single Leg Squats 2×10 (18kg)
Split Squat 2×10 (18kg)
Step Ups 2×15 (18kg)
Plank 2x30s (8kg)
Single Leg Calf Raises 3 x 10 (8kg)
Ukranian Twist 3 x 10 (3kg)
Single Leg Glute Bridge 2 x 12 (4kg)
Soleus Heel Raise 2 x 5
Hamstring Curls 1 x 30 (4kg)
Side Leg Raises 1 x 30 (4kg)
simon-linklater

Coach Simon

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RPE

PACE

I’ve done these a day earlier as I’ll be playing catch-up at work tomorrow and have less time then. Also, I’m doing an additional twice-daily set of stretches for PF (which may alarm you!) but I am confident can only help. This morning, 48 hours after my Parkrun, I no longer feel the right heel pain that followed on Sunday morning – so expect to be able to run the Spring 5k, even if I don’t race it flat out. I will then see how I feel the morning after…
Neil Jeffries
So pleased to hear this. Honestly injuries upset me so much, it’s heart breaking as a coach and you’re also left feeling a bit helpless. I’ve also heard experts say “you cannot stretch too much”, as someone that stretches every day for 15-20 mins I can vouch for that. But fingers crossed the extra rest has made a difference. It’s odd because when we have these injuries we often panic that it’s long term, but our bodies are pretty amazing things. Hope to see you Wednesday.
simon-linklater

Coach Simon