Improve flexibility and return to jogging?

WombatHat42

In the last 6 months, I've gained about 30 lbs after another issue with my back(I'm now 347). The added weight has made doing everything more difficult. So this past May I started to slowly return to working out. Walking an hour 4-6 times a week some light lifting but not a whole lot. That showed results but didn't last long and had to cut back to 20-30 min walking 2-3 times a week, due to work and immediately stopped seeing results until I fell out of my routine. Now, I'm getting back at it again; and besides the obvious of losing weight, my goals are simple. I want to be able to jog again, but also want to be able to get off the ground when i kneel down (without having to push off a table). I feel I know what needs to be done to fix these issues, it is more the "how" that's the problem.

The What: I need to improve overall flexibility and strength in my legs. Strength is easy I've always been a lifter, adding muscle has never been an issue. The flexibility is the hard part.

The How: I don't know how to measure gains and a good stretch routine for legs/back. Any suggestions, especially measuring gains?

As for dropping my weight/jogging again, they kind of go together. Lower body weight, easier to jog. If I watch my portion sizes along with cardio, my weight should drop. The issue here is unrealistic expectations. I'd like to eliminate this by not caring what the scale says and go by how I feel and have a set routine. For that my plan is as follows(though I don't know if its too ambitious):

Week 1: Day 1&3 Treadmill - 0.5 incline 3 mph 40 min with upper body weights,
Day 2&4 Treadmill - 0 inc 3.5 mph 15 min, bike 10 min RPM 70-80 with lower body

Week 2: Treadmill - 0.5 incline 3.2 mph 50 min with upper body weights,
Treadmill - 0 inc 3.7 mph 15 min, bike 10 min RPM 80-90 with lower body

Week 3: Treadmill - 0.5 incline 3.5 mph 60 min with upper body weights,
Treadmill - 0 inc 4.0 mph 15 min, bike 10 min RPM 80-90 with lower body

Week 4: Treadmill - 0.5 incline 3.5 mph 60 min with upper body weights,
Treadmill - 0 inc 5.5 mph 1 min; 3.2 mph 4 min, bike 10 min RPM 80-90 with lower body

Week 5: how to keep increasing???

Depending on work and how my body feels, I will add a 5th and 6th day in

TavistockToad

i wouldn't personally do 4 days consecutive running.

alternate running and cycling or swimming or alternate your lifting days with cardio days and a couple of rest days.

WombatHat42

Well, at this point I'm not to running. I don't know if my example was the best explained but on let say mondays and wednesdays, I would walk longer distance at a slow walk pace. and on tuesdays/thursdays slightly more intense but for a shorter period. Unless youre saying it'd be better to do cardio in an "On" one day "Off" the next manner?

TavistockToad

walking daily is fine. try C25K then if you want to start running.

WombatHat42

That looks like something I could do once I have been able to lose some weight. Any suggestions on the flexibility part? Like a stretch routine and a good way to measure improvement?

TavistockToad

hawk057 wrote: »

That looks like something I could do once I have been able to lose some weight. Any suggestions on the flexibility part? Like a stretch routine and a good way to measure improvement?

have a look at yoga for runners perhaps. you'll be able to see the improvement by how deep your stretches become, but it takes a while to see good advances (like months to years)- or it has for me anyway.

spiriteagle99

Part of your issue in getting up has to do with leg strength as well as flexibility. Try doing the kind of squats where you lower your body to a chair, without actually sitting on the chair, then stand up. That helps keep your weight back, rather than allowing your knees to go too far forward and putting stress on them.

Walking every day is good, or alternate biking and walking. I would go for a minimum of 45 minutes. I would also try to do some time outside. It's a lot more pleasant than the TM. On shorter days, I would increase the incline - not continuously but for 5 minute stretches. Start with 1, then go to 1.5, to 2. to 2.5 to 3. If you are breathing too hard, then dial it back. It will help both your legs and lungs.

Yoga might help your flexibility, or try a very basic set of calisthenics - sit ups, push ups, toe touches, etc.