Question for Runners

oxers

So I've been working out for about four months - regular zumba, some lifting, a little jogging/walking - and my fitness level is leaps and bounds from where it was. I can now run a mile without stopping (or wanting to die,) and today I ran 3.1 miles in 47 minutes. Training for my first 5k, obviously. But this is my first time training specifically for running, and I've looked at a dozen starter plans that all assume the runner is in terrible shape to begin with, which I'm not, so I figure it's okay to go a little farther to start. The one thing all the training plans I've looked at have in common is cross-training for off-days, and here's my question.

Is it okay to do hard cardio on your off days? Right now the schedule is running Mon, Weds and Sat, zumba Tues, Thurs and sometimes Fri, moderate weight lifting twice a week and Sundays rest. It's not an aggressive schedule because I don't push myself too hard, usually, but I know the point of cross-training on an off day is to avoid injury. I was wondering if hard cardio like zumba is too similar to running, and would it increase my risk of injury?

Thanks!

SueInAz

I'd say "yes". I've always cautioned new runners to avoid doing anything high-impact on the days between running. I've seen far too many people in these forums complaining of shin or joint pain and that's usually the culprit. Otherwise it's usually a shoe issue or surface issue.

That said, if you're not currently having any troubles then there's probably no reason you can't keep doing what you're doing. However, the moment you start to experience any discomfort you know you need to take it easier on your off-days. Just don't let it get to the point where you do real damage. You can't "work your way through" joint or shin pain.

Honestly, cardio on top of cardio isn't necessarily the answer. Have you considered upping the weight training on the days between, instead? I think you'd get better overall results.

ETA: As far as a running program, do a web search on 5k to 10K or look at half marathon plans. Hal Higdon has a good one and notice that his examples of cross training are all low impact. (http://www.halhigdon.com/training/51122/home.html) Since you're already doing 5K, even if you are taking one or two walk breaks, you should be ready to move on to a longer distance.

handyrunner

I'd say "yes". I've always cautioned new runners to avoid doing anything high-impact on the days between running. I've seen far too many people in these forums complaining of shin or joint pain and that's usually the culprit. Otherwise it's usually a shoe issue or surface issue.

That said, if you're not currently having any troubles then there's probably no reason you can't keep doing what you're doing. However, the moment you start to experience any discomfort you know you need to take it easier on your off-days. Just don't let it get to the point where you do real damage. You can't "work your way through" joint or shin pain.

Honestly, cardio on top of cardio isn't necessarily the answer. Have you considered upping the weight training on the days between, instead? I think you'd get better overall results.

will agree with this...the only thing i would add..is if you follow this advice..monitor it...how is it effecting your training?

oxers

Yeah, I'm kind of at a loss because the only reason I'm still doing zumba is because I enjoy it, not because I need the cardio. I'm really starting to love running, and I don't want to give up either one, but there's less room in the week than I would like, I guess.

I'll try dialing back my zumba class to once or twice a week and upping the weight lifting in its place. Thanks!

TAsunder

I haven't taken zumba but from what little I've seen of it the only thing to be concerned about that might happen in Zumba is a lot of jumping/side movements when it comes to cross-training. That's why Hal Higdon and others advise against stuff like tennis, basketball, etc. for cross-training. Running is already putting a strain on your knees and ankles and the cross-training days should at least give those partial rest.