Conditioning plan

Hi All

Long time since I posted here.  45 years of age with LTHR back in Feb 17.  I’m booked in to get my right done in July but would expect that to be put off under current circumstances.

I still haven’t gone back running yet since surgery for a number of reasons but hoping to kick on now.  Second hip isn’t too bad at the moment so thinking of deferring surgery until summer 2021.

I’ve a young family so at the moment I try to do 30 mins of exercise in the evening when the kids are gone to bed.  I’m currently trying to alternate foam rolling and yoga one night to strength and conditioning the next.  I’ve done the usual clams, donkey kicks, wall squats, etc to build up the strength but just wondering would anyone have any suggestions to really maximise the 30 min window?  Joining a gym isn’t an option but open to the idea of using weights or kettle bells if necessary.

Alternatively am I better to do longer sessions but less frequently?  (3-4 times a week).  I’m hoping I could get back to do some 5ks before getting the right hip done.  At the moment I don’t feel I have the lower body strength that I’d be comfortable running any kind of distance.

Any suggestions much appreciated.







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    • #18029

      Hi All Long time since I posted here.  45 years of age with LTHR back in Feb 17.  I’m booked in to get my right done in July but would expect that to
      [See the full post at: Conditioning plan]

    • #18033
      Hip Brother Tom

      It sounds like you have your hands full with your young family. I would say fit it in where and when you can as consistently as you can. The key is to try to do something rather than nothing. Kettle bells would be great if you have them and you don’t take out one of your kids while you’re doing them. 😉. When I was recovering I downloaded a Tabata app and did 8 different things for a period of 50 seconds with a 10 second rest (4-5 cycles). Everything from planks to sit-ups to fore arm curls. This helped me to get stronger while I recovered. Keep it up! Stay positive! Be optimistic. Good things will happen!

    • #18055

      Thanks Tom. I tried some low impact Tabata this morning. Guess I’m more unfit than I thought!!

      I’m going to try it over the next few weeks (alternate one day yoga and one day tabata) and see how I get on.

      I’ll keep you posted!



    • #18255
      Dave Whiteside

      Strength and flexibility training are very important, do whatever you can. I do foam rolling and also exercises to strengthen my hips and improve flexibility. You should be able to return to running without pain, I’ve been very successful with mine running events from 5K’s to 100 mile races. Keep a positive mindset through any setbacks, there will be some, but they are temporary.

    • #18296

      Thanks Dave. I follow your updates with interest. Great to see how far you’ve been able to push yourself. Any exercises in particular that you find work well for strengthening?

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