So I love to run but I also don't want to gain another fun injury and be sidelined again. So I am not sure fi I should run 4 days a week while 3 days I do weight training or run 4 days a week, strength train 3 days then immediately after those 3 days of strength (or before depending), walk 30-50 minutes...I am not sure what would help with recovery and achy legs. I run 35+ miles a week. I would love to run 5-6 days but am not sure if that is wise. I run 2 of my days doing sprints and speed work and 2 days of longer runs which all in all add up to over 35 miles a week. I am still trying to lose weight and I finally got my diet in check (YES!) but not I am fidgeting with my workout regime. I am not willing to go less than 4 days for my runs and I strength train every other day. So usually M W F SUN I run and T TH SAT I strength train. I am just wondering if throwing in some easy walks or something on the days that I do strength training would help or hurt me and also if maybe increasing my runs to 5-6 days would be a bad thing. Any suggestions? I also started doing a little yoga and pilates and stretch everyday to help with stiffness and muscle soreness. I am also (love how I just keep doing that), F 24yrs old 5'3 and I think now I am 122lbs
Suggestions to my workout regime?
- Thread starter angelzbabe
- Start date
PLB
Moderator
This statement gives me the impression that no matter what someone says, you won't listen unless they tell you what you want to hear. That being said, I'll still try to give you my advice. Before I can though, I'll need more information about your injury...
What was/is your injury?
Is your injury healed or are you still dealing with it?
What does your weekly exercise routine look like right now?
Did you receive treatment or are you still getting treatement?
And any other information related to the injury and it's effect on your workouts that you can think of...
Well I run 4 days a week now--M, W, F, Sun
I weight train 3 days a week--T, TH, Sat
I had a hip flexor strain and sprained ankle but those were about a year ago and it has healed. I have been working out the above way for about 2 months now. I took some time off after the healing to ensure good recovery. Did some physical therapy and all of that good medicine. As of now, everything is good and clear but that angered me to be sidelined for as long as I was. I have to build my lung capacity back up and that is reallllly angering me because I get winded quickly now. So no less than 4 days a week for running, that is for sure. But in terms of walking on the days I lift weights or light jogging or completely no cardio on the other 3 days of the week...I am not sure. I know that for weight loss cardio 5+ days is recommended but I am not sure what happens when you run/sprint pretty hard 4 days a week, if walking or something like that on my off days is beneficial. I put in 28+ miles in those 4 days alone.
I weight train 3 days a week--T, TH, Sat
I had a hip flexor strain and sprained ankle but those were about a year ago and it has healed. I have been working out the above way for about 2 months now. I took some time off after the healing to ensure good recovery. Did some physical therapy and all of that good medicine. As of now, everything is good and clear but that angered me to be sidelined for as long as I was. I have to build my lung capacity back up and that is reallllly angering me because I get winded quickly now. So no less than 4 days a week for running, that is for sure. But in terms of walking on the days I lift weights or light jogging or completely no cardio on the other 3 days of the week...I am not sure. I know that for weight loss cardio 5+ days is recommended but I am not sure what happens when you run/sprint pretty hard 4 days a week, if walking or something like that on my off days is beneficial. I put in 28+ miles in those 4 days alone.
Well, I'm certainly not the expert kineseologist that PLB is, but from a lay person's perspective....if you have achy legs after running or during running it could be your shoes, it could be not enough potassium in your diet, or it could even be over exercising them. I've been running 27 years now, not by choice, I hate it actually (sorry) and I am extremely particular about shoes and also potassium intake. I've reduced my running to three days a week and a banana a day. I have no pains at all in my 45 year old legs lol.
PLB
Moderator
OK thanks, that gives me a bit better picture. I wasn't sure if you were referring to what your workouts used to be or what they currently are.
Have you had any issues at all for the past 2 months of working out and running? Or have things been good so far?
As far as adding in the light walks on your workout days, that shouldn't hurt you. For weight loss, the more you move, the better. And if you eventually want to run more than 4 days per week, then starting off with walking would be good, then move up to a walk/run program or light jog, and slowly build to increasing the intensity. The general rule of thumb is to increase your volume of activity by no more than 5% at a time. Volume refers to all training variables such as time, intensity, weight, etc. Don't increase any of the variables again until what you're currently working on is easier and you are not experiencing any injury symptoms.
Doing some light walking on your gym days might actually help your recovery and achiness, but it sounds like doing a hard run would backfire on you this early.
Have you considered doing any cross training to take some of the load off of your legs? Deep water running and cycling are two activities that you can use to increase your lung capacity and reduce the risk of an overuse injury.
Have you had any issues at all for the past 2 months of working out and running? Or have things been good so far?
As far as adding in the light walks on your workout days, that shouldn't hurt you. For weight loss, the more you move, the better. And if you eventually want to run more than 4 days per week, then starting off with walking would be good, then move up to a walk/run program or light jog, and slowly build to increasing the intensity. The general rule of thumb is to increase your volume of activity by no more than 5% at a time. Volume refers to all training variables such as time, intensity, weight, etc. Don't increase any of the variables again until what you're currently working on is easier and you are not experiencing any injury symptoms.
Doing some light walking on your gym days might actually help your recovery and achiness, but it sounds like doing a hard run would backfire on you this early.
Have you considered doing any cross training to take some of the load off of your legs? Deep water running and cycling are two activities that you can use to increase your lung capacity and reduce the risk of an overuse injury.