What should I add to running?

pippywillow

I finished the couch to 5k program last week and I've really come to love running. I'm up to 37 minutes straight. But I feel a little stuck, I think I should add something else in on my off days. Does anyone have any recommendations.

I can't go to the gym, it just isn't possible. I'd like something I can do at home inside before the kids wake up. I don't have room for any equipment in my teeny tiny house.

Right now I weigh 260 lbs and I really just want to focus on losing weight and inches.

RGv2

Some sort of strength training. Not sure what equipment you have, so some sort of body weight exercise plan/DVD.

Sorry, don't use DVD's so I couldn't recommend.

fiveoaks66

On my off days, I do yoga, gardening and mowing the lawn (2 hours pushing the mower.). I've also just added some strength training (no weights, just body resistance) in the mornings.

Eta- I run 3 miles twice a week and 4-6 miles on my long run day.

harleygroomer

if you have steps, you can run up and down the steps.... I like this as well

KimLovesDon

You could try push ups, sit ups, up downs, etc. They don't cost anything but time and effort.

TotalPackageLive

Definitely add strength training. I have seen how some runners look, especially when losing weight. It is not pretty, just flab. You want to always maintain tone. You look better, it helps with posture and shape.

kylamaries

Have you tried Zumba? There's plenty of videos on YouTube (Jill McClure, LarissaZumbaCO, Amber Blanch, and ZumbawithEvangeline are all good channels) and I'm sure there's classes locally if you can do so. It's a ton of fun and all you need is a good pair of tennis shoes and some space (a living room, bedroom, or basement would be perfect).

You can also do a 30-minute session of calisthenics (eg. push-ups, lunges, squats -- Blogilates on YouTube has a ton of videos dedicated to this that need little to no equipment. She works you but you feel great afterwards!) or practice yoga (I cannot recommend Melissa West -- again on YouTube -- enough; her routines are never too strenuous and if you practice the same video for two or three days, you will see a ton of improvement!)

Lastly, walking is so underrated! Do you think you could get the kiddos out on an evening walk? I don't know how young they are, but a simple walk around the block or to the end of the street and back would still count as exercise for both you and them!

pedsnure

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RunnerElizabeth

Do a progressive body weight strength program. I use You Are Your Own Gym. There is a book and an app. No equipment necessary. You don't need the app, but I really like having the workouts programed into my phone and the timer for keeping track of rests for me. It also keeps a history of my sets and reps which helps for tracking my progress. I do it 2 or 3 times a week in addition to 4 days of running. Adding the strength training will help keep you burning fat instead of muscle, so it's a good idea to add it. And it's a good idea to do an organized progressive program so you are less likely to repeat the same level excercises longer than you should turning your strength training into more cardio.

tubaman58

Runners world recomends 1 or 2 days a week of strength training, general whole body workouts..... this helps prevent injuries too...

rhall9058

If your going down the running path, do some research on core strength training and you'll find a litney of exercises that you can do in the home and it only take a few mins to do. All of it related to your core strength and support for your running activities. Planks is a big one utilizing many different muscles and methods, bicycle kicks and ab work outs is another. Just dig in a little more on the core muscles needed from the runners perspective.

frankyk89

a set of dumbbells, they don't take up much room or what about using soup cans for lifting or milk jugs filled w/ water or sand/kitty liter. just a thought if you don't want to go out and buy dumbbells, just throwing ideas out there for you.... good luck!

britzzie

Do a progressive body weight strength program. I use You Are Your Own Gym. There is a book and an app. No equipment necessary. You don't need the app, but I really like having the workouts programed into my phone and the timer for keeping track of rests for me. It also keeps a history of my sets and reps which helps for tracking my progress. I do it 2 or 3 times a week in addition to 4 days of running. Adding the strength training will help keep you burning fat instead of muscle, so it's a good idea to add it. And it's a good idea to do an organized progressive program so you are less likely to repeat the same level excercises longer than you should turning your strength training into more cardio.

This...This. This. This. This.

Progressive strength training is so important. Helps you maintain the muscle you have and will help you look how you want to look in the end.

TheGymGypsy

If you can't make it to the gym, body weight exercises are your friend. It is so important to incorporate some kind of strength regimen into your routine. There are a lot of great workout DVDs that can help you accomplish this. I personally don't use them but there are tons of members who have had great success with 30 day shred and Insanity.

likitisplit

I do strength training in the gym (New Rules of Lifting for Women) but *love* the You Are Your Own Gym app for the days when I work late or forget to take my shoes. If you don't have access to the gym, there are a number of things you can used to add resistance within a budget and without taking up much space - resistance bands, for example.

I'm currently reading the book "Never Gymless" (rosstraining.com) and I am really interested in the things he has to say about making sure to include exercises that target each type of strength (maximal, endurance, speed and explosive power) - and the exercises he uses are body weight/minimal equipment.

EdTheGinge

Cycling works

SpleenThief

That depends. What are your goals? Are you looking to keep running mostly as part of an overall fitness routine or are you thinking about racing? Not just entering races, but really trying to see how fast you can get?

Laurayinz

If you can't run outside the house (I was going to suggest adding some trails/hills to bump up the difficulty), then definitely do something to work and build muscles all over. I've been taking a class at my rec enter for a few months now and can see a difference, but it's not where I want to be yet. I'm gonna have to look into that You Own Gym thing, thanks!

pippywillow

Thank you everyone. I knew I had to add some strength training, I was just in denial. For some reason I'm not looking forward to it.
I'm going to check out the "you are your own gym" thing.

UKMarjie

Some weight training. I am doing planks as well for core and if you do some upper body you will be able to do a spartan or a tough mudder some day.

Jlopez201

TRY jogging on the treadmill uphill on a 7.0 incline at a 4.0 or 4.5 speed. Try to do it for a mile. YOU will sweat your *kitten* off.

TrailRunner61

On my non-running days I do a variety of things. Biking, walking, water aerobics, swimming, hiking, weight training, heavy gardening, yard work and even scrubbing floors & cleaning house like a madwoman. Yesterday was a non run day so I hiked 5 miles, scrubbed 3 huge, filthy trash cans (that took me an hour!), then swam for half an hour. It seemed like a breeze compared to running but I burned more calories than running and I know I at least built some strength in my shoulders and legs.

blgerig

I liked Jillian Michael's 30 day shred to start strength training. All you need are hand weights. Also the Nike Training app is free and provides a variety of exercise plans for different levels and time constraints!

russellbrand69

Thank you everyone. I knew I had to add some strength training, I was just in denial. For some reason I'm not looking forward to it.
I'm going to check out the "you are your own gym" thing.

Check out "Body By You" - it's by Mark Lauren, the same guy as "You are your own gym".
You can read the first couple of chapters on Amazon - check it out and see if you like what he's saying in in the intro.

I'm like you - completed C25K, run 30 or 40 minutes 3 times a week, and was looking for something else to go that needed no equipment, and I chose this "Body By You" program.
I like it, I've just finished week 2.

Edit - forgot to mention, I like this program because it is progressive. I'd never tried any kind of strength exercises before so I can't just be told "do 10 squats" or "do 10 pushups" - I don't know how! But this program starts very easy and gets harder.

I really liked C25K because of the clears goals to be met each day, and it is definitely why I was successful doing it.

wannabpiper

I do a modified pushup with my hands grabbing my night stand, three sets of eight. Then I do a couple of ballet/yoga poses for stability. Just ordered two books, one on using my body and nothing else for strength training. Planning to slowly add more exercises in as the weather cools down - I'm a HUGE sissy about heat.

Melissa11412

you can do these at home and they don't require weights:

Lower body:

bodyweight squats
overhead squats
single leg squats
single leg stiff legged deadlifts
lunges
side lunges
calf raises
bridges
reverse hypers

Upper body:

pushups (regular, diamond, decline, clap, etc)
lying pullups (you need something you can lie under to pullup like a fence, 2 chairs with broomstick, etc)
tricep dips with a chair


Abs:

Planks
situps
supermans
bird dog
inchworm

you can youtube or google to get explanation/video, pick a couple from each pile and get 'em done

cwolfman13

Don't ignore resistance training...worst mistake you could possibly make.