Running and Strength...Runners HELP

mmjclark04
mmjclark04 Posts: 54 Member
in Fitness and Exercise
5'4
SW 233
CW 205

I always give stats just to help with info. I've used calorie deficit and 30 Day Shred to get to where I am today...almost 90 days into my new lifestyle. I've gotten bored with the same thing each day so I took up jog/walking lol. I enjoy it but I know I want strength training also. So...do any runners have any advice? Please talk to me like a beginner...because I am :) I truly have no clue. I run when I can, stop when I need to, and start again when I can. I have good shoes from a running store. My question really lies with strength. Give me a good routine that I can do on my 'off days' for strength training...PLEASE :)

Also...what is a good goal? Right now I'm at 3.12 miles in about 45 minutes of jog/walk. I'd love to do a local 10k in 11 weeks...is that even doable?!? I'm excited about weightloss and this new journey...just need a little help with this whole fat girl running thing ;)

Replies

  • CincyNeid
    CincyNeid Posts: 1,249 Member
    If you can do 5K you can do a 10K. Download and Install B210K [Bridge to 10K] and it'll coach you through it.

    As far as days off, Cross Train. Indoor cycle, row, lift, stair step. Those kinds of things.
  • pondee629
    pondee629 Posts: 2,469 Member
    Go to FitnessBlender.com and look up cross training routines. They do both body weight and dumbbells. They use the PowerBlock adjustable dumbbells which I find very good. You will probably do well, however, following their body weight routines to get started.

    Doing a 10K in 11 weeks may be doable, I'd recommend a 5K. You have done the distance and they (5Ks) are more frequent, easier to find. Keep it up.
  • Lorraine128
    Lorraine128 Posts: 236 Member
    Hi, you are doing great! A 10k is certainly 'doable'. @pondee629 has good advice re. Fitness blender ( also YouTube) for simple strength training routines and also re. Getting a few 5k's under your belt. They will really boost your confidence to keep going and increasing mileage to 10k.

    It sounds like you are enjoying your running and that is a huge plus point. You will be running 5 k without walking at all soon! Be proud of yourself and just keep going
  • AliceDark
    AliceDark Posts: 3,886 Member
    mmjclark04 wrote: »
    I'm excited about weightloss and this new journey...just need a little help with this whole fat girl running thing ;)
    Congratulations on your progress so far! I love your attitude...it really shines through your post.

    Unless you like the phrase, please take "fat girl running" out of your vocabulary. If you run, you're a runner; no modifiers are necessary. If you haven't done a 5k yet, I'd strongly suggest doing one (or at least Googling 5k start/finish videos; a lot of 5ks have promos which include videos of the event). I'm suggesting that because you will see all kinds of people participating...old/young, fat/thin, serious runners and people who walk the whole way. I'm not a team sports kind of girl, but I love doing 5ks for the atmosphere. Everyone encourages each other, no matter their level of experience or skill, and I've always felt welcome even as a beginner runner.

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    For weight training, I suggest looking up strong lifts 5x5. As for training for a 10k, there is a couch210k program online as well. Pace yourself and don't try to do too much too soon. For weight loss, keep logging and maintaining a calorie deficit.

Categories