Gym Workout for Runners | Getting over gymtimidation | First session in 4 months!

[@IainThacker]

My wife and I are very fortunate to have started strength training with a PT before coming to running. Our PT was the one who really encouraged us to start (trail) running and we're very grateful to her! The strength training is a massive factor in keeping running injuries to a minimum plus it feels good to be stronger in my mid-50s than at any point in my life!

[@Eightfathorses]

First comment yaaaay. I'm doing my first race since chemo on Sunday flies and your Paris marathon has inspired me 😊

[@Eightfathorses]

*Flora 😂

[@Kelly_Ben]

Good luck!! Let us know how it goes!!

[@FloraBeverley]

Wow that's amazing!! Really hope it goes well 🙏

[@Manuel-901]

Hi. !!! May the Force be with you!!!!. Good luck in this race.

[@meowmeowmuscle007]

Good luck!🎉

[@lindameek9190]

I’ve had a break since before Christmas and I’m literally going back in the morning and I happened to come across this vlog! Spooky! I have suffered with my back since I stopped so it’s definitely a sign that I need to keep up the strength training!

[@CharlotteRussell___]

Really enjoy your running prehab/training content, it's really helpful and also motivates me to do more of it!

[@simonerhard5034]

strong will with a confident smile is what runs the world

[@Nayz13]

I find that since I hit my 40’s that I can’t run without incorporating weight training. I just do Les Mills classes at home, I don’t get to lift heavy heavy but it does the trick (would love a squat rack at home).

[@Manuel_712]

Good afternoon. Thanks for what you do, Flora. Good luck with your recovery. Like from Spain. A nice week for everyone.

[@katiepillar]

I got prescribed single leg calf raises for a calf injury, which is also better now but I feel like it’s a good one to keep up. I never thought to do them with a bar in a rack though. Time to level up from holding a dumbbell!

[@floracook4803]

Hi Flora! Thanks for this! I've recently started doing strength training on my own. I'm not a gym member but I have been feeling so much stronger now that I'm working out at home a few days a week and recently lowered my running mileage to only three to 4 days a week as opposed to 5.. 6 days a week of running and no strength training. Yes absolutely feeling much better on my runs and getting stronger. I'm now thinking this plan is working very well! Loved seeing you in the gym!

[@FloraBeverley]

That's awesome! 👏🏼

[@johnmcnulty1129]

Looking well Flora, post Paris Marathon. Days when you don't feel like a full "Gymtimidation" session, you can still progress on the weights side of things, with a shorter session of bodyweight ( calisthenics) press ups, dips etc, in the privacy of your own home. Reckon some guys at the gym get "Gymtimidation" looking at all the plates Fi's stacking onto the bar ! :) Best wishes for all that you're targetting moving forwards. Thought we'd see you presenting at London, for the Marathon coverage ! :) Have fun 💪

[@heathersim3263]

Thanks Flora, this was really helpful! We moved house at the end of the year and then I got injured so I haven’t been to the gym in our new place yet. I have been thinking this week I need to get back to it so this has helped encourage me to get over my gym-timidation and get on and do it!

[@nikoscoulson]

I too suffer from gym-timidation and I’ve stupidly avoided it as part of my training. Your gym looks much friendlier than mine. Well done on the Paris Marathon by the way. I’ve signed up for that for next year.

[@FloraBeverley]

My gym is sooooo lovely, I'm very lucky! Thank you so much, you'll love it. It's such a great course ☺️

[@trailsandbeers]

Thank you for reminding me, I didn't go to the gym for 3 weeks! tomorrow I will start back! 🏋️‍♂️

[@FloraBeverley]

Goooood luck!!

[@skapenguin]

I get the gym-timidation. I'm a lifter and a hopeful runner. If I miss a couple months, it's always scary going back to the gym, even if you're strong.

[@karlbratby4349]

I just laugh inside at those scary looking muscle maniac men at the gym, I imagine Michael Mackintyre doing an impression of them on stage… come on you know how it Would be 😂😂 Ditto barefoot at gym, get looked at odd at times and get asked why as well but super important for all the stabilisers in foot and ankle and feels odd to wear shoes in gym being ex gymnast, 53 now though so long time ago 🎉 Little tip for the calf raises, try doing on a leg press machine single leg still but with more bend in the knee as then the soleus is more engaged rather than just the gastrocnemius. Single leg hoping is also amazing but keep the form tight and right. Great your back in the gym 🎉🎉

[@edwardrissington3218]

A good exercise for the posterior chain is Nordic Curls

[@FloraBeverley]

Ah yes, these destroy me 😂

[@melg3770]

Hey flora, nice video, good to see u back in the gym! Where do u have your sports glasses from? 😊

[@FloraBeverley]

Thanks! They're the Ultras from SunGod :) My favessss

[@melg3770]

@@FloraBeverley thank you!! Do you have a discount code? 😊

[@FloraBeverley]

@melg3770 sadly they don't do them!

[@melg3770]

@@FloraBeverley oh okay, thank you anyways! 😊

[@RebeccaEvans-p5i]

I’m injured with posterior tibial pain at the minute so am freaking out a bit. I remembered in another video long ago that you had this injury too! How long did it take to get better for you? I’m doing all of the rehab exercises and getting back to the gym again, for all the reasons you’ve said here, but I really want to be running again! 😢

[@FloraBeverley]

ah yes it's a bit of a recurring theme for me, but thankfully other than that first time, it never gets too bad. I think it was about 6 weeks of rehab the first time, but i was running a little bit after about 2 weeks off! But of course everyone is different, so take it easy :)

[@Kelly_Ben]

It's great to see you back at it! As a runner with rather serious chronic issues, i completely understand keeping symptoms to yourself so that you don't worry those around you- especially before a race! 😂 I've found strength training really improves my running pace, along with the other benefits. I got some great ideas from this to try. And I LOVE Physical 100! I watch it while doing my Strength/ mobility work.

[@FloraBeverley]

Aha glad I'm not the only one! It's great isn't it? So inspiring!

[@Manuel-901]

Hi @Kelly_Ben.....!!!! May the Force be with you!!!!. Have a great friday.

[@justinko]

Fian is strong!

[@Jamajalama]

09:43 I’d say that’s an averaged sized hill

[@FloraBeverley]

It's really not bad at all. But when you have an illness that spikes your HR at any available opportunity, any hill over 2% is painful

[@miimki2711]

Love you 💞

[@Trialoff8]

Re: minute 13.20, that is normal and then you get to the gym and realise 90 - 100% of people are getting their fitness on and aren't judging you. Now, at 6'5" and 120 kg w/ a full beard, shaved head, and usually in focus mode at the gym, I'd probably be one of those "scary men" you mentioned. However, you would be grossly misjudging me 😞I love doing hybrid stuff (gym + running, etc.) and you are amongst a list of real people who inspire me on my journey (and likely other scary folks like me too). You probably said "scary men" off the cuff, but as someone who enjoys social interaction and has noticed when people seem intimidated by them in the gym and elsewhere, it just hit a tad differently.

[@anna-louisepowell3489]

I think this is really important to highlight. Gymtimidation is real BUT we can’t pop people in a box and label them as scary - those ‘scary looking men’ are often the most lovely and helpful people there. I do understand what people are trying to say but certainly understand why you might feel slightly upset by the comment!

[@Nyelands]

Nice save on the flappy glutes. Other than that you seem very intelligent on your training and long term sustainability.

[@AlistairNY]

I expect the shoes will go back on after the first accident :-)

[@FloraBeverley]

Running shoes aren't going to protect you much from falling weights!

[@AlistairNY]

@@FloraBeverley They're not but they're better than sockies :)

[@AlbertWeijers]

In marathon training it's better to skip a run than skip a gym session. Only running without strength training wil cause injury.

[@FloraBeverley]

Not entirely true - if you're only running 3x a week, the runs are more important. I agree about the importance of gym sessions (clearly!) but if you have a strong base you can definitely get through marathon training without injury