I started running 5 months ago, have just done my first HM and looking at improving on that time and then moving up to a marathon. ( i am 41)
I have always lost motivation with gym's in the past but have rejoined now with 2 goals;
1) I have lost over a stone since starting running, didn't really want to lose weight 5ft 11 inch and now 140lbs-I hoped to tone up but have lost tone/shape from chest and arms- so i think I could do with a upper body program
2) I would like to improve my running and improve my times pb's 5k=20.51 and HM 1:40.20
Any tips on best way to achieve the above, I currently run 5-6 times a week was thinking of making that 4-5 times with 2 Gym sessions as well
I do a run based core and general body weights session at least once a week. Core work will help with your running and make you less injury prone. Focusing on strength training specefically for running will help with speed and endurance.
Look at the training videos on the RW USA site, there are some good ones.
I have free access to a gym24/7 but i do all my stuff with the equipment we've got at home cos I can't be arsed to drive to the gym
At the gym I mainly focus on stretching and strengthening exercises rather than cardio so my normal workout is:
- 15 mins cross trainer as warm up- Gym ball work (20 minutes - different exercises)- Weights - working different groups and weights.- Deep stretching
I was lucky enough to get a plan with my gym of what I should be doing and for how long. Maybe ask that of them as an "introductionary bonus"?
Sorry - forgot to say - well done!
I think I might head back to the gym as well, could be useful also when it's raining outside (I'm weak)
@Andrea - If i'm honest - for me the gym is a necessary evil as I have a weak core which affects my running. I'd much prefer running in the rain (it's cooler at least) than my gym!
You could do worse than incorporating some training on the rowing machines at the gym. Gives a good body workout, and is very good for CV and core strength.
But get some guidance on decent rowing technique or you'll get precious little return for your efforts!
I use the gym to do a cardio warm-up and then weight machines and some abs work. The gym is part of the local leisure centre and the membership covers use of the swimming pool as well so I get the added benefit of that for cross-training.
I do go to the gym weekly. However, one of my friends who happents to works at the gym also runs one of these "Fitness Bootcamps" that seem to be springing up all over the place. Iv found the bootcamps session very beneficial as it incorporates all types of work out in an intense 1 hour session. Cheaper than most gym sessions too.
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