Easing back into working out

Whatsername0413
Whatsername0413 Posts: 17 Member
in Getting Started
I work a desk job and haven’t been regularly working out for a long time, or actually ever- unless you count gym class in high school, which was more than 6 years ago (I was never even involved in team sports.) Also I’ve discovered I have a problem with trying to do too much too fast, then hurting myself and giving up. For example: with absolutely no running experience, I did a half marathon last June after just 3 months of inconsistent training and hurt my knee pretty badly – I ended up limping to the finish line, just a few minutes shy of the 3.5hr cutoff. More than 6 months later, I’ve been to the gym just a few times here and there, nothing consistent. My problem is I never really have a plan, and I always feel like I’m not doing enough, so I overexert myself and end up getting injured or burnt out. Does anyone have any plans/tips that would be helpful in easing back in to working out (running and strength training). I’d like to stick to it this time, but I could really use some advice.

Thank you!

Replies

  • Ervie317
    Ervie317 Posts: 179 Member
    I have never ran anytype of marathon race but I will be doing a 10k on Memorial Day. I have played sports but I haven't recently been doing much running.
    My coworkers that will be running it with me and I set up a running schedule. We set up to run three times a week (two short runs and a longer run). We started our short run to be 1.5 miles but allowed ourselves to walk no slower than 4.0mph if needed for the first week or two. And 2.5 miles for our long run. We will do this for 3 weeks and then increase those amounts about half a mile and go for another 3 weeks.
    I don't know if something like this will help you but I think for me I think this is going to work.

    For lifting you might try a a four day split: I currently do something similar but with only one rest day. I do Legs, then chest, sholders, and triceps, and the next day back and biceps. I have one rest day after one of my chest, sholders, and tris day. I only have it after that day because when my husband and I set up our schedule it worked out bettween for my indoor soccer games to not have to lift that day too.

Categories