'Casual' running/rest days

Hollyana
Hollyana Posts: 55 Member
edited December 2024 in Fitness and Exercise
Hello, I'm looking for some advice on exercise please! I've been working up to a thrice-weekly *proper* workout for just over a year. I started with Pilates classes for about 9 months, and moved onto fairly intense exercise classes (half cardio, half muscle stuff) when I got a bit bored of that. I'm now doing these twice a week.

I've just started running, but it's something I only want to do once-twice a week (casually I suppose!). My boyfriend has been running for a few months and is working up to a 10k, and I've started joining him on his 5.5k route. However, I read something about taking it easy with running because, even if your fitness is up to it, your muscles and bone density might not be.

Is it bad for your bones, etc to just jump into it once a week, or will the other exercise I do make it okay?

I'm also wondering about rest days - I do my classes on a Monday and Thursday, and then a run at the weekend, but I've been thinking about doing an additional run during the week if I feel like it. I do find it a bit harder at the exercise class if I've done a run the day before though - is it better just to stick to 3 sessions a week in this case?

Thanks!

Replies

  • ShellyCheng
    ShellyCheng Posts: 13 Member
    I started running 3 days a week in February without having any prior exercise. I just jumped in...however, I knew my bone density was okay. If that is a concern, get it checked...it's easy and gives immediate results. You will be sore muscle wise, but there shouldn't be any problem working out 3 times a week by walking/jogging.
  • BerryH
    BerryH Posts: 4,698 Member
    There's no problem at all with running once a week, just build up your time and distance as you would on a regular three times a week beginner's programme, like C25K, but take it slower.

    Once upon a time back when I started exercising, most people's fitness programmes were a once-a-week-affair, either an aerobics class in the church hall or a half-hearted jog on a Sunday :laugh:

    Your other exercise will take you so far, but running is unlike anything else and needs to be approached with a degree of caution so you don't get injured.

    Absolutely no problem adding in another session during the week, so long as you take at least one day of proper rest (or active rest like walking) once a week to recoverer. In fact, that's similar to my week, a couple of runs then three other session that might be classes, weight training or swimming.

    Here are my beginner's running tips, some might help:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Even if you're relatively fit running is something you should ease into. Most running injuries are a result of too much, too soon, too fast.

    How fast are you running the 5.5k? How do you feel after the run?

    If you feel good after the run and are going at a moderate pace you're probably fine. If you want to add a run keep it short and slow for the first while, give your body time to adapt. A little fatigue and soreness is normal, acute pain isn't - listen to your body and have fun.
  • Hollyana
    Hollyana Posts: 55 Member
    The route is 5.3km and we took 31 minutes to do it, I think we were at a moderate pace? I feel mostly good - great for the first 20 minutes, then it gets harder and stopping when we did felt about right I think.
  • Kara_xxx
    Kara_xxx Posts: 635 Member
    You're right in the sense that cardiovascular firness and endurance builds much quicker generally than muscular-skeletal strength builds. Often this results in a false sense of security of "oh just another mile" because you feel you can. "Too much too soon" is why newbies get injured. To continue a run when you're struggling and no longer keeping good form is not a good idea.

    If you can, try to run at least some runs on softer ground like soil, gravel trail, woodland trails, grass etc. The cushioning of the ground reduces the impact on your joints until your knees, hips, ankles are more conditioned to sustain high impact.

    And, if you haven't already, go to a proper running shop to be gait assessed. To have running shoes appropriate for your running style is probably the single most important factor in injury prevention.

    And the "10% rule" e.g. do not increase your weekly distance by more than 10%.
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