Weight Training
Weight training is an extremely important part of any fitness program including when training for races or other athletic events. No matter what kind of cardio activity you do, it creates some type of muscle imbalance that strength training can improve. I prefer to split a weight training workout into 2 days working different muscle groups each day (back/ biceps/lower body & chest/shoulders/triceps) while doing abs every day. I alternate this program daily and switch it entirely after 6-8 weeks. Doing the same thing over and over will only work for so long - keep your muscles guessing by changing your routine or increasing intensity.
Contrary to what people think, even when training for a race, you should still do leg exercises. Even though running is a full-body exercise, your leg muscles still become imbalanced depending on the surfaces you run on and the way your feet strike the ground. Doing single leg exercises is best to help combat this problem (i.e. lunges, single leg squats, step-ups, etc.).
Cross Training
Though running makes up the bulk of my cardio, it's important to give my muscles a break from that repetitive motion and challenge them in different ways. Cross training for me consists of stair climbing, elliptical, stationary bike, and the occasional aerobics class.
Running
Since I'm not new to running, I typically run 5 days per week. This might be too much for a new runner; it also might not be possible during extreme weather. Fall seems to be a good time for lots of outdoor runs - the treadmill can't even compare. If you have to run on a treadmill (only do it as a last resort!), set the incline to at least 1% to simulate running outside. Remember that when you run on a treadmill, you don't move anywhere - the belt does the moving for you. It's much easier (and a lot more boring) to run on a treadmill.
A week in my training life...
Sunday: 5 mile hill run, weight training
Monday: 7-8 mile hill run, 20-30 min cross training, weights
Tuesday: 5-6 mile flat run, 30-35 min cross, weights
Wednesday: 9 x 400 sprint intervals, 45 min cross, weights
Thursday: 75 min cross, weights
Friday: 10-14 mile run, sometimes weights
Saturday: REST
No matter how much time you have, any type of physical activity is going to benefit you in the long run. If you don't have time to run for 45 minutes, run for 25 and run hard!
Stay fit and healthy!
Great tip about the treadmill! I'd like to start training for a 5k again but I can't always run outside. Any tips for how to train on a treadmill? Many programs have you run for 30 seconds, walk for x amount of time, but this seems difficult to do on a treadmill. What do you think?
ReplyDeleteYou can definitely do an interval program on a treadmill though it is annoying to have to continually increase and decrease your speed. One thing a treadmill does do is force you to keep a constant speed; unless you're paying close attention to your pace outside, you'll notice how you speed up/slow down at seemingly random time (and not so random, like on hills). At the very least, make sure your incline is at least 1% - better at 2 or 3%. Even if this is a little tough, it's going to better equip you to run outside.
ReplyDeleteStart slow so you don't get injured and don't increase your time or distance by any more than 10% each week. If you can comfortably run 1 mile now, then next week run 1.1 miles; or if you run 1 mile in 15 minutes, you could also try running for 16.5 minutes to see how far you can go. Listen to your body - push yourself to get maximum results but don't push so much that you get hurt!