Home exercises - weights/toning

melanie3103

Hi,

I'm stepping up my running training, so I'm running 5km 3 times a week. Which is going really well. I jog really slowly, but on most occasions I am able to keep up the jog pace for the full 5km.

On my rest days, I don't want to do anything that will jeopardise this training, but want to do something toning-wise. I don't like swimming, I know this is a great one with very little injury-risk, but I'm thinking some core/strength training, perhaps some toning exercises that I can do at home 3-4 times per week. So nothing hardcore.

Any suggestions ? I'm thinking a mini circuit that works all muscle groups - for instance, 2-3 ab/tum exercises, squats for bum, triceps moves (for my bingo wings), and some sit-ups and press-ups.

Any thoughts ? I am thinking 30mins max, that I can do at home with no equipment (other than tins of beans for weights!).. anyone help ??

I don't want anything TOO hardcore, these are my rest days, and I don't want to risk hurting. So gentle is definitely the aim of the game...

Dave198lbs

if you are doing a slow jog a few times a week on alternate days, weight training on the other days is not going to impact your jogging in anything but a positive way.

FYI- some folks here get all intense about calling it "toning". just ignore them.

seekingstrengthX2

I wont get "all intense" about the toning thing, lol... but, you actually want to build muscle. Strong legs will make the running that much easier! You can do any kind of weight lifting you want on those off-days and you will be fine. I imagine you'll be running far more than a 5K in no time. You're body will have a "been there done that" attitude about that distance before you know it.

Meg_78

Maybe Google body weight exercise and design some programs for different days, there are just so many that use nothing at all or simple furniture like chairs! Don't forget some back strengthening exercises too, and push-ups. Maybe even some yoga or Pilates. If you want to step it up then you could even get some resistance bands at a later point which will probably help you have a little more success with strengthening and "toning" your arms.

I also want to add there is nothing to be afraid of with heavier weights. It takes quite a lot of work to get really built up (I know this because it is my aim!)

ATLMel

If you were training to run a significant distance, I would say that you need to be careful of the weight training. But for a 5K, there is nothing wrong with going heavy.

I do 2 days of HIIT and a long run (5-6 miles) each week and the heavy lifting has helped tremendously in my running. It balances out all the inconsistencies you can get in your leg strength from running. I've got a major goal 10K next month and it looks like I'll easily PR it and the entire time I've trained for it, I've been lifting 3 days a week. Stronger legs = stronger runner. Stronger core = smoother runner.

CassieReannan

Theres an app I downloaded thats GREAT for home exercises. Its called my personal trainer.. or something.
Pushes me to the limits sometimes.

jcm529

You Are Your Own Gym by Mark Lauren is awesome (beside the book there is also an app) and requires ZERO equipment beyond things you can find at home. Good luck.

annlouise2

i've been pretty much doing the same as you in terms of run/jog. why dont you try Jllian Michaels 30 day shred but do tis on your rest days only. Its a 3-2-1 based workout, 3 mins strength, 2 mins cardio and 1 minute abs circuit that you repeat 3 times-takes 27 including warm up/warm down and i use beans/soup cans for my weights and do it in my garage. its really good