Running and Strength...Runners HELP

mmjclark04

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

CincyNeid

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

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

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

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

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.