Additional exercise for training for a run.

kiracookie
kiracookie Posts: 50 Member
edited April 2018 in Fitness and Exercise
Hi guys!
Iv just signed up for my first 5k (running to raise funds in memory of a friend). I’m not at all a runner so it’s very stop and start at the moment, my question is what additional exercise is best along side my runs? I’m a member of a gym and go 3-4X a week doing weights, is there any exercises I should focus on or avoid during my training?
Thanks

Replies

  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    edited April 2018
    Best training for a 5K is just to run easy volume. Strength training is absolutely good, but you don't need to focus on anything in particular at this point (maybe core work just in case you want to start running longer distances).

    Only thing to really avoid is trying to run too far/too fast too soon. Follow a program like C25K, or otherwise gradually ease yourself into running.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    A but of strength training is a goid idea. A little cross training can help too - swimming or cycling are good low impact cardio that compliment running.

    That said, the best way to get better at running is to run.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    kiracookie wrote: »
    Hi guys!
    Iv just signed up for my first 5k (running to raise funds in memory of a friend). I’m not at all a runner so it’s very stop and start at the moment, my question is what additional exercise is best along side my runs? I’m a member of a gym and go 3-4X a week doing weights, is there any exercises I should focus on or avoid during my training?
    Thanks

    I'd recommend a C25K program for some structure in your training. Some cross training is always valuable, but to run, you have to focus on running. C25K is 3x per week which would allow you to do some resistance training on other days and maybe throw in some cycling or rowing or something once per week.
  • kiracookie
    kiracookie Posts: 50 Member
    Thanks everyone!
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    How long until your run? C25K takes 8-9 weeks and really doesn't have you running 5K at the end, but does have you running 30 mins.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Tacklewasher wrote: »
    How long until your run? C25K takes 8-9 weeks and really doesn't have you running 5K at the end, but does have you running 30 mins.

    You can comfortably run/walk a 5k around week 4 or 5 using the week 4 or W5D1 intervals.... I did a 10K last year for W5D1.

    For a Charity/fun run that's more than enough. Just trust the intervals and don't overextend yourself.

  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    stanmann571 wrote: »
    Tacklewasher wrote: »
    How long until your run? C25K takes 8-9 weeks and really doesn't have you running 5K at the end, but does have you running 30 mins.

    You can comfortably run/walk a 5k around week 4 or 5 using the week 4 or W5D1 intervals.... I did a 10K last year for W5D1.

    For a Charity/fun run that's more than enough. Just trust the intervals and don't overextend yourself.

    ^^This. Was more curious about timing, but yeah. Walk/run it for sure. And know it will take longer than 30 minutes. My first timed 5K was ~45 min.
  • kiracookie
    kiracookie Posts: 50 Member
    It’s in just over 10 weeks time, I did a 5k run/walk today in 41 minutes. I’m not really that bothered about how long it takes me but I do want to get as close to being able to run it all as I can.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    10 week’s is more than enough.

    Suggest you run C25K in the interim and give yourself about 3 days layoff before the race.
  • kiracookie
    kiracookie Posts: 50 Member
    Thanks again
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    kiracookie wrote: »
    ...and go 3-4X a week doing weights...

    Can I ask what you mean by doing weights?

    There is a lot of value in developing your core strength, and glute strength.
  • 30kgin2017
    30kgin2017 Posts: 228 Member
    The only thing I would add if doing weights includes a dedicated leg day then its probably best to have an extra day before you next run, which can be tricky if you are also trying to get in 3 runs a week(c2k program is 3 days a week). ATM I am running 3 times a week in prep for a 13km race, 2 x runs are 5km with one progressively longer run once a week. With everything else in my life my gym sessions are few and generally I concentrate on upper body and core and dont go as heavy as I can on squats.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Weights and c25k will be a great combo for you.
  • spiriteagle99
    spiriteagle99 Posts: 3,743 Member
    You can also go for walks on your non-running days. It's a good way to loosen tight muscles.
  • kiracookie
    kiracookie Posts: 50 Member
    My gym visits 3-4 times a week mostly consist of (all with a weight I can just about manage to complete 4 sets of 25)
    Chest press
    Shoulder press
    Lateral pull down
    Leg press
    Hip adductor
    Hip abductor
    Back press
    Glute bridges
    Oblique twists
    Weighted Side dips
    Stomach crunches
    Side crunches
    Ballet twists
    Finish with yoga poses (cobra, cat, cow, child etc)
    I also walk between 4 and 8km every weekday as part of commuting.

    My main reason for going the gym is how it makes me feel so I know my work out probably isn’t the best but I enjoy it which is why I do it.
  • h1udd
    h1udd Posts: 623 Member
    I say keep doing what you are doing ... OR do a simpler full body workout .. BUT make sure you are hitting opposing muscles. ... ie if you push using something make sure you also pull using the opposing muscles.

    I beleive that gym work is essential for runners/cyclists/swimmers . Its wont do much to improve your running/cycling or swimming times BUT these sort of sports do concentrate their efforts on a few muscles, ie with cycling you are very quad dependant and bent over a lot .. FOR a long time .... you develop muscle imbalance that will come back and bite you in the future when you start suffering from back issues and it stops you from cycling. ... BUT by working in the gym to keep a balanced body you can over come this, ham string work, back bends, hip openers hinges all of them help counteract the effects of being on a bike .... Same goes for running, if you do nothing but run, you will develop an imbalance in your muscles, it will have an effect long term.

    Also .... sensibility aside ... lets talk vanity ... look at a long distance runners bootie and a sprinters bootie ... which one looks nicer .... Do them squats !!!!! ;)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    kiracookie wrote: »
    My gym visits 3-4 times a week mostly consist of (all with a weight I can just about manage to complete 4 sets of 25)
    Chest press
    Shoulder press
    Lateral pull down
    Leg press
    Hip adductor
    Hip abductor
    Back press
    Glute bridges
    Oblique twists
    Weighted Side dips
    Stomach crunches
    Side crunches
    Ballet twists
    Finish with yoga poses (cobra, cat, cow, child etc)
    I also walk between 4 and 8km every weekday as part of commuting.

    My main reason for going the gym is how it makes me feel so I know my work out probably isn’t the best but I enjoy it which is why I do it.

    I'd maybe pick something off here:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    kiracookie wrote: »
    My gym visits 3-4 times a week mostly consist of (all with a weight I can just about manage to complete 4 sets of 25)
    Chest press
    Shoulder press
    Lateral pull down
    Leg press
    Hip adductor
    Hip abductor
    Back press
    Glute bridges
    Oblique twists
    Weighted Side dips
    Stomach crunches
    Side crunches
    Ballet twists
    Finish with yoga poses (cobra, cat, cow, child etc)
    I also walk between 4 and 8km every weekday as part of commuting.

    My main reason for going the gym is how it makes me feel so I know my work out probably isn’t the best but I enjoy it which is why I do it.

    So the way you've described that if it that you're largely using machines?

    I'd agree with Tavistock that the range at the link would be a good set of options, but equally recognise your preferences. I'd perhaps encourage a little more core related, but for a 5K that's not bringing a huge amount.

    It sounds like you'll be fine with what you're planning.

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