Cross training ideas when preparing for a 5k?

kassiebby1124

Now, I usually weight lift. I loathe cardio, in fact. But I decided I want to do a 5k. I don't want to run everyday though, so what is a good thing to do in between the training days? Is it okay to lift weights or should I do something else? The 5k is in june.

SPNLuver83

if you don't normally do cardio start with some brisk walking for like 30 minutes then once that gets easy add interval training into the cardio (HIIT)

there is also an app called C25K (Couch to 5k) that helps ppl train

dawnna76

Lift, bike, stair master, swim

amann1976

5k is only 3 miles...

the questions you have to ask yourself are

how fit are you now

what time do you want to accomplish the run in

kassiebby1124

if you don't normally do cardio start with some brisk walking for like 30 minutes then once that gets easy add interval training into the cardio (HIIT)

there is also an app called C25K (Couch to 5k) that helps ppl train

I got the Zombie's run app. It's not necessarily the cardio issue. I just prefer weight lifting.

I strictly have to do cardio for cross training? I like swimming, but can't right now and I don't want to get out of my lifting habit...

kassiebby1124

5k is only 3 miles...

the questions you have to ask yourself are

how fit are you now

what time do you want to accomplish the run in

Not too "fit" but I can do it

I don't have a set time yet. I did it yesterday in under an hour

snowmanluv

I wasn't very fit. I started the couch to 5k for 8 week training. They have some out there with running by distance/seconds. I kept it simple with a little research (walk 4 run 1, walk 3, run 2, walk 2 run 3, etc) Start out and see how far you can go on your own. Then go from there. Swimming and biking are great alternatives as well to build up stamina and muscles for support.

Capt_Apollo

i'm sure you would greatly benefit from running a couple of times a week. it's a 5k, not a marathon. so it's not like you have to spend endless hours running a week.

run 2-3 times a week. yes, if you are training to do a 5k, then you should be running. try doing a mile run before every lifting session, that way you warm up properly for the lifting, and get in some cardio.

on one dedicated day a week, just go for your long run, to build endurance. 3-4 miles. enjoy.

kassiebby1124

i'm sure you would greatly benefit from running a couple of times a week. it's a 5k, not a marathon. so it's not like you have to spend endless hours running a week.

run 2-3 times a week. yes, if you are training to do a 5k, then you should be running. try doing a mile run before every lifting session, that way you warm up properly for the lifting, and get in some cardio.

on one dedicated day a week, just go for your long run, to build endurance. 3-4 miles. enjoy.

Thanks (: I guess I can run for a warm up :P I just usually jog up and down stairs for 5-10 minutes

Capt_Apollo

i'm sure you would greatly benefit from running a couple of times a week. it's a 5k, not a marathon. so it's not like you have to spend endless hours running a week.

run 2-3 times a week. yes, if you are training to do a 5k, then you should be running. try doing a mile run before every lifting session, that way you warm up properly for the lifting, and get in some cardio.

on one dedicated day a week, just go for your long run, to build endurance. 3-4 miles. enjoy.

Thanks (: I guess I can run for a warm up :P I just usually jog up and down stairs for 5-10 minutes

Start running. i don't love running on a treadmill, but i can tolerate it for 9 minutes or so before lifting. the little runs start adding up. if you just can't run on one, go to your gym and drop your lifting stuff off, and then just run around the block for 9 minutes. if you're lucky and you work out at one of these big gyms with a track, run that.

majope

I recommend Pilates or yoga for cross-training for running. Running tends to tighten up your leg muscles, so yoga is great for stretching and adding flexibility. Pilates strengthens your core, including hips, which has been a problem spot for me in the past with my running--plus it gives some all-over strength and conditioning.

Yoga would combine better with lifting weights, because it's less strenuous and you could do both on the same day. Eventually you could with Pilates, too, but for the first couple of months I took Pilates classes I was too sore to do anything else that day.

kassiebby1124

i'm sure you would greatly benefit from running a couple of times a week. it's a 5k, not a marathon. so it's not like you have to spend endless hours running a week.

run 2-3 times a week. yes, if you are training to do a 5k, then you should be running. try doing a mile run before every lifting session, that way you warm up properly for the lifting, and get in some cardio.

on one dedicated day a week, just go for your long run, to build endurance. 3-4 miles. enjoy.

Thanks (: I guess I can run for a warm up :P I just usually jog up and down stairs for 5-10 minutes

Start running. i don't love running on a treadmill, but i can tolerate it for 9 minutes or so before lifting. the little runs start adding up. if you just can't run on one, go to your gym and drop your lifting stuff off, and then just run around the block for 9 minutes. if you're lucky and you work out at one of these big gyms with a track, run that.

We have a track, but I prefer the treadmill because it can actually calculate my distance. I know I CAN run a mile. I did it yesterday in 12 minutes (paired with a bit of walking). Thanks for being so helpful

meerkat70

Carry on lifting, if that's what you enjoy, and alternate with the running. If you were doing bigger distances, you might want to take care with how you alternate running and leg work, but with 5k, you should be fine. (or with running 5k, which won't take much more than 30 minutes, think about doing both on the same day, occasionally)

Enjoy.

I see you're running largely on a treadmill. Do try outdoors - it's so much more enjoyable, and it's physically harder, but mentally, I find it easier. Also, if you're running a race outdoors, treadmill running isn't the best possible preparation.

And do make sure you're still getting rest days.

Sycoholic

I wouldn't run on your off day since you're relatively new. (and by new I mean you stated it's under an hour). I would try and run 2-3 times a week. You could ideally do M, W, F and take the weekend off to rest. Friday though I would push for at least a mile more than you're used to doing. So maybe Monday and Wednesday run 4 miles and Friday run 5 or 6. (That's assuming you can run that much, if not drop the mileage to a more reasonable amount to your fitness level.) You can lift on your off days... By crosstraining on your off days you want to avoid running. Cycle, elliptical, or anything but run. You don't want to overtrain those muscles because you'll either get burnt out, plateau, or worse.....get injured. Your body needs rest to recover, so give it to it. Also, don't take on too much mileage at once. For example, don't go from running 2 miles then jump to 5 or 6 regularly. That's a sure-fire way to get shin splints. When I first started running I went from 2 to 6... it's a huge jump I know but I was a x-country mtn biker so it was just a matter of getting used to running instead. Well, I got shin splints.

mrsmuffin

Hi there! I am training for a 10k and I much prefer weight lifting as well. I play squash as a way of cross training or the rowing machine or run wind sprints. HIIT also helps build cardio. If your legs and lungs are strong you can make it through a 5k.

Best of luck on your run!

billsica

If your already lifting go for it. I have a hard time balancing my squats vs running. The week of the 5k, I'd ease up on your lifting. Running with DOMS sucks... bad.

Good luck in the 5k, you'll love it!

Capt_Apollo

i'm sure you would greatly benefit from running a couple of times a week. it's a 5k, not a marathon. so it's not like you have to spend endless hours running a week.

run 2-3 times a week. yes, if you are training to do a 5k, then you should be running. try doing a mile run before every lifting session, that way you warm up properly for the lifting, and get in some cardio.

on one dedicated day a week, just go for your long run, to build endurance. 3-4 miles. enjoy.

Thanks (: I guess I can run for a warm up :P I just usually jog up and down stairs for 5-10 minutes

Start running. i don't love running on a treadmill, but i can tolerate it for 9 minutes or so before lifting. the little runs start adding up. if you just can't run on one, go to your gym and drop your lifting stuff off, and then just run around the block for 9 minutes. if you're lucky and you work out at one of these big gyms with a track, run that.

We have a track, but I prefer the treadmill because it can actually calculate my distance. I know I CAN run a mile. I did it yesterday in 12 minutes (paired with a bit of walking). Thanks for being so helpful

i do what i can.


btw, you can ask the gym just to be certain, but typically, 4 laps of a track is a mile. and it would be better than a treadmill, because i feel that the machine does some of the work for you.

bumblebums

I alternate lifting and running days. The best way to get better at running is to run more--I don't get much benefit from other forms of cardio and only use them when I want an "active rest day". Weight lifting is good for preventing running-specific injuries--anything that strengthens your quads and hamstrings (squats, deadlifts) and calves will improve your running performance. While running, I always try to focus on form, making sure my cadence is high. The more steps you make, the less impact on your legs; surprisingly, it's more efficient than longer steps, too.

But you know, plenty of people do great without cardio, with just weight lifting. Not that I'm trying to talk you out of the 5k race, but for weight loss, heavy weight lifting 3 days a week a controlled diet might be the best combination...

kassiebby1124

(: Thanks everybody!