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How often should I work out?
mindfulmac
Posts: 17 Member
Is it necessary to exercise more than the three times a week the C25K program is? Has anybody done it by itself without any other form of exercise? I'm just curious.
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A lot of coaches and runners will recommend some form of cross training (CT) alongside C25K. If you want to do that is ultimately up to you. If you do decide to do CT then think low impact. So swimming, walking, biking, yoga, things like that. The CT should be something that works the muscles but in a different way.0
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You want to have one FULL rest day a week for recovery. I usually stretch (but don't do yoga) on mine. However, you should be active at least 30 minutes 5 times a week.0
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I highly recommend some strength training on non-running days, and definitely a day of rest as Varda stated. The strength training doesn't need to be anything big or complicated. Start off with body weight exercises at first then add some small dumbbells as you get stronger. Biking is also great cross-training.
For lower body do things like lunges (forward, backward, sideways), squats (both regular and wall squats), hip bridges, clamshells, side leg raises, monster walk with Theraband (Google this one if you are not familiar), donkey kicks, single-leg deadlifts.
For core do planks (normal and side), planks with twists, Russian twists, supermans.0
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