One week to whip my butt in as much shape as I can. Help?

rd72578

So I just found out that I will be doing some outdoor event that is 24 hours in the woods and will involve a lot of running, camping, surviving outdoors (e.g. it's a zombie apocalypse survival thing).

Anyway, I was wondering what I should to do to try and get myself in as best shape as I can between now and uh, next Friday evening. I know, I know, it's going to be impossible to go from couch potato to cross country runner, but I'd like to maximize the amount of time that I have between now and then so I don't completely die. I also understand the importance of not going beyond my limits because getting hurt sucks.

I have the whole week off of work so I can invest as much time into this as necessary. I'm not on this site just for this week; I am legit working on a lifestyle change that began before signing up on here (17lbs+ down now total).

Ninkyou

Are you literally starting from no exercise?

If so... the best you can do is probably just walking and/or hiking. Trying to go balls to the wall will have adverse effects and you may end up injuring yourself before you even go on your zombie survival event.

If you've been exercising, you may want to try running at intervals, like with the Couch to 5k program.

rd72578

Are you literally starting from no exercise?

If so... the best you can do is probably just walking and/or hiking. Trying to go balls to the wall will have adverse effects and you may end up injuring yourself before you even go on your zombie survival event.

If you've been exercising, you may want to try running at intervals, like with the Couch to 5k program.

I have been somewhat exercising by doing interval running the past couple of weeks. I'm not the fastest and I can't run forever, but I can do on and off running/walking for about 2 miles before I'm exhausted.

I was wondering if taking the time to do some extra stretching and flexibility type things would help so that my muscles might be more relaxed?

Cherimoose

I would run and walk on alternate days, and rest the day before the event. Run on the type of terrain you will encounter (probably not a road).

If there are obstacles, like walls or crawling, you will want to train for those too.

I was wondering if taking the time to do some extra stretching and flexibility type things would help so that my muscles might be more relaxed?

Don't stretch within an hour of needing to use muscles, because it weakens them.

To minimize soreness, start drinking 12 ounces of tart cherry juice each day. There are numerous studies on PubMed about this.

satan__

>1 week

LOW BAR SQUATZ AND OATZ

jofjltncb6

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

dakotababy

I have not tried Insanity, but if you can get your hands on that - i would go with it.

jofjltncb6

I have not tried Insanity, but if you can get your hands on that - i would go with it.

For one week?!?

Besides wearing OP out for her planned activities, what good could possibly come of doing that for one week?

satan__

I have not tried Insanity, but if you can get your hands on that - i would go with it.

This is a psuedo-science HIIT varaiation that is pure marketing garbage. Please do not do this.

gfrogel

[/quote]
I have been somewhat exercising by doing interval running the past couple of weeks. I'm not the fastest and I can't run forever, but I can do on and off running/walking for about 2 miles before I'm exhausted.

That's okay, zombies aren't supposed to run fast. You should be good lol

Otterluv

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

I agree completely. You aren't going to be able to make any appreciable conditioning gains in a week.

I would like to add that you will want to make sure that the shoes/boots that you will be wearing are ones that give you good traction and stability if you are traipsing about the woods at night. They should be broken in so that you don't get blisters from being on your feet all day/night. Smartwool type socks should help. Carry moleskin with you just in case. Blisters SUCK. Bring lots of snacks, especially the caffeinated kind. Go as light as you can in your pack, it sounds like you won't be sleeping anyway.

Get some rest, make sure you've eaten and are geared up and have fun. It sounds like a blast, I would totally do it, even though I'd pay for it later :laugh:

froeschli

Get some rest, make sure you've eaten and are geared up and have fun.

Ditto.

loriemn

your going to die,the zombies will get you,,the best you can do is try to hide and sneak out when they are busy eating someone else..lol.

RaspberryKeytoneBoondoggle

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

I agree completely. You aren't going to be able to make any appreciable conditioning gains in a week.

I would like to add that you will want to make sure that the shoes/boots that you will be wearing are ones that give you good traction and stability if you are traipsing about the woods at night. They should be broken in so that you don't get blisters from being on your feet all day/night. Smartwool type socks should help. Carry moleskin with you just in case. Blisters SUCK. Bring lots of snacks, especially the caffeinated kind. Go as light as you can in your pack, it sounds like you won't be sleeping anyway.

Get some rest, make sure you've eaten and are geared up and have fun. It sounds like a blast, I would totally do it, even though I'd pay for it later :laugh:

^ This has everything I wanted to say, and more, and she said it better:-)

ihad

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

I agree completely. You aren't going to be able to make any appreciable conditioning gains in a week.

I would like to add that you will want to make sure that the shoes/boots that you will be wearing are ones that give you good traction and stability if you are traipsing about the woods at night. They should be broken in so that you don't get blisters from being on your feet all day/night. Smartwool type socks should help. Carry moleskin with you just in case. Blisters SUCK. Bring lots of snacks, especially the caffeinated kind. Go as light as you can in your pack, it sounds like you won't be sleeping anyway.

Get some rest, make sure you've eaten and are geared up and have fun. It sounds like a blast, I would totally do it, even though I'd pay for it later :laugh:

This is right on. With a week, get decent sleep, don't wear yourself out exercising, and wear proper footwear and clothing.

rd72578

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

I agree completely. You aren't going to be able to make any appreciable conditioning gains in a week.

I would like to add that you will want to make sure that the shoes/boots that you will be wearing are ones that give you good traction and stability if you are traipsing about the woods at night. They should be broken in so that you don't get blisters from being on your feet all day/night. Smartwool type socks should help. Carry moleskin with you just in case. Blisters SUCK. Bring lots of snacks, especially the caffeinated kind. Go as light as you can in your pack, it sounds like you won't be sleeping anyway.

Get some rest, make sure you've eaten and are geared up and have fun. It sounds like a blast, I would totally do it, even though I'd pay for it later :laugh:

This is right on. With a week, get decent sleep, don't wear yourself out exercising, and wear proper footwear and clothing.

Perfect.

It's 24 hours in the woods with no safe zones, so my squad and I know that we won't be sleeping. I was actually thinking about going down to area where we will be playing and walking around so I can learn the terrain.

karinaApplebombinos

totally agree to the gear... make sure your footwear are geared to the terrain and bring all the doodahs suggested for blisters etc.. also baby wipes and snacks... high protein snacks. drink lots of water.

combatbunny

One week? The zombies are going to eat you. I wouldn't suggest trying to wear yourself out in the week before your event. How about some yoga though? It's low impact and it will help you to prevent injuries for the event!

dbmata

Rule #1.

https://www.youtube.com/watch?v=4smD0xy6w08

oh and get used to humpin' with a heavy pack. There's a big difference between a laden and unladen hobbit walk.

The ruck can wreck.

jimmmer

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

This^

Doing nothing, eating well and being as fresh as possible would probably be better than anything else you can do.

Doing a whole bunch o' stuff in a week will almost guarantee that you won't have it in the tank come the big day.

SLLeask

I would run and walk on alternate days, and rest the day before the event. Run on the type of terrain you will encounter (probably not a road).

If there are obstacles, like walls or crawling, you will want to train for those too.

I was wondering if taking the time to do some extra stretching and flexibility type things would help so that my muscles might be more relaxed?

*******Don't stretch within an hour of needing to use muscles, because it weakens them.*******

To minimize soreness, start drinking 12 ounces of tart cherry juice each day. There are numerous studies on PubMed about this.

Cherimoose, (sorry OP, totally off topic, but I'm curious), don't all athletes stretch just before they perform or am I missing something? I was always taught to do some stretches before I run to warm my muscles up, aaaagh, help, somebody, am I doing more harm than good???

_Zardoz_

I would run and walk on alternate days, and rest the day before the event. Run on the type of terrain you will encounter (probably not a road).

If there are obstacles, like walls or crawling, you will want to train for those too.

I was wondering if taking the time to do some extra stretching and flexibility type things would help so that my muscles might be more relaxed?

*******Don't stretch within an hour of needing to use muscles, because it weakens them.*******

To minimize soreness, start drinking 12 ounces of tart cherry juice each day. There are numerous studies on PubMed about this.

Cherimoose, (sorry OP, totally off topic, but I'm curious), don't all athletes stretch just before they perform or am I missing something? I was always taught to do some stretches before I run to warm my muscles up, aaaagh, help, somebody, am I doing more harm than good???

Stretching before running is a bit of a controversy some people do others don't. There are no real studies either way. I personally never stretch but I know others do. This link is interesting it puts both sides of the argument in the end it comes down to what works for you

http://www.runnersworld.com/injury-treatment/stretch-or-not-stretch

_Zardoz_

As for the original post. in reality your not going to do anything in reality to improve your fitness in a week. There is a chance if you start something new you'll do yourself more harm than good for the event. So i would just do what you normally do

SLLeask

I would run and walk on alternate days, and rest the day before the event. Run on the type of terrain you will encounter (probably not a road).

If there are obstacles, like walls or crawling, you will want to train for those too.

I was wondering if taking the time to do some extra stretching and flexibility type things would help so that my muscles might be more relaxed?

*******Don't stretch within an hour of needing to use muscles, because it weakens them.*******

To minimize soreness, start drinking 12 ounces of tart cherry juice each day. There are numerous studies on PubMed about this.

Cherimoose, (sorry OP, totally off topic, but I'm curious), don't all athletes stretch just before they perform or am I missing something? I was always taught to do some stretches before I run to warm my muscles up, aaaagh, help, somebody, am I doing more harm than good???

Stretching before running is a bit of a controversy some people do others don't. There are no real studies either way. I personally never stretch but I know others do. This link is interesting it puts both sides of the argument in the end it comes down to what works for you

http://www.runnersworld.com/injury-treatment/stretch-or-not-stretch

Very interesting, thanks for that link!! :flowerforyou:

_Zardoz_

I have not tried Insanity, but if you can get your hands on that - i would go with it.

So you're suggesting a week before an event someone who has never trained for it starts Insanity,

Holy Zarquons Singing Fish!! of all the ridiculous ideas that appear on this forum that is one of the best

MyChocolateDiet

One week?

You're not really going to be able to train properly so assuming you are in okay shape and will respect your body's current limitations and use good judgement the things you can do to give yourself the best chance are...

- sleep well during this week
-eat healthy during this week
-do not get a hangover the night before the event
-don't get a nasty sunburn or blisters during this week
-stretch daily but do NOT over do that some people still think "bounce" means stretching
-hydrate properly during this week

MyChocolateDiet

I have not tried Insanity, but if you can get your hands on that - i would go with it.

So you're suggesting a week before an event someone who has never trained for it starts Insanity,

Holy Zarquons Singing Fish!! of all the ridiculous ideas that appear on this forum that is one of the best

I know.

MagnumBurrito

Do burpees and sprints for the first 3 or 4 days, then rest with some walking. Bring some raisins for the 24 hours. They're light and have lots of carbs for energy.

JoRocka

One week?

If you've been exercising regularly, consider taking that week off or dialing way back as a kind of taper for the extra activity. If you haven't, then do some walking. Actually, do some walking even if it's the first scenario.

But honestly, there is almost zero change you can make in your physical preparedness in one week other than ensuring you're as rested as possible for the activity.

I agree completely. You aren't going to be able to make any appreciable conditioning gains in a week.

I would like to add that you will want to make sure that the shoes/boots that you will be wearing are ones that give you good traction and stability if you are traipsing about the woods at night. They should be broken in so that you don't get blisters from being on your feet all day/night. Smartwool type socks should help. Carry moleskin with you just in case. Blisters SUCK. Bring lots of snacks, especially the caffeinated kind. Go as light as you can in your pack, it sounds like you won't be sleeping anyway.

Get some rest, make sure you've eaten and are geared up and have fun. It sounds like a blast, I would totally do it, even though I'd pay for it later :laugh:

Thirded or forthed.

Pace yourself. and eat properly.

MKEgal

I was wondering what I should to do to try and get myself in as best shape as I can between now and uh, next Friday evening.

I agree with the people saying to keep up with the walking (maybe add some weight to your backpack), but otherwise get lots of rest, eat well, drink lots, good shoes, bug spray, etc.

Don't stretch within an hour of needing to use muscles, because it weakens them.
To minimize soreness, start drinking 12 ounces of tart cherry juice each day. There are numerous studies on PubMed about this.

Since you're the one making the assertion, you should be posting links to the study summaries which support your opinion.
(Even better, a link to the free complete published article, found through google scholar.)
It's lazy to say "go look it up", and makes me think you can't back up your ideas.

I just did a google scholar search on [tart cherry juice muscle soreness] and found some examples which support what you've said, but not everyone knows how to find research, and not everyone knows how to tell the difference between real research which can be trusted (things published on PubMed & google scholar) and bogus "research" which should be ignored (things from blogs, people's unsupported opinions, etc.).

Holy Zarquons Singing Fish!! of all the ridiculous ideas that appear on this forum that is one of the best.

This made me LOL! :laugh: I may have to borrow that.