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Depending on the intensity or duration of the exercise, I will usually eat a bevita for carb replacement. I usually have a BCAA drink as part of my exercise. Then a much larger breakfast after shower. Then to work. I know some folks swear by caffeine but that will negatively effect my tummy... How are you fueling before…
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Yes. Same out here! 1.) As already noted, have the right shoes and socks. I've have HokaOneOne Torrent and Mudgear socks. 2.) Yes. You should accomodate your pace, stride length and cadence. But, that is part of trail running anyway. Slow down and figure out what works best for you and the conditions of the trail. 3.) Run…
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Yeah. I used that method when recovering from knee surgery. I was scared to run and place too much stress on the knee so this was my compromise. I too felt a bit off with the "walks" in there. But, you / me will always have to overcome that ego thing. I gradually over a year or so (-- and that is just me so don't use that…
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If there is no over arching reason for you to do something other than nothing, then you won't. Simple human nature. I will give you one piece of advice tho assuming you do have some sort of motivation. When I have felt off and not working out I just focus on that one thing. Just focus on getting up, focus on getting ready…
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"The issue I have is that the gym is very busy so I struggle to get on these." Find a different gym. IMO, although machines have their place there really is no substitute for free weights for building strength.
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I fell in to the same trap. Too much too soon. RICE. Rest Ice Compression Elevation. I'll just add one suggestion that I know has helped me. Consider adding one deload week every 4th week. You would reduce your overall mileage by 20% for that week. The following week you can add your 10% increase back in. You will make…
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I worked graveyard for a couple years. I made a point of working out after my shift was over as my sleep and energy rhythm seemed to better align to that period. I made a point of eating small meals 5-6 whether I was hungry or not. Also scheduled in a daily nap too.
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I've been using it the past four months and like it. I like the emphasis on hitting the 4 big moves and the easy progression. I was looking for a program for overall increasing strength to support my trail running. The 5/3/1 has certainly helped me in that area.
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Good idea to look at some technique videos. Back squats. feet sligthly more than shoulder width apart. feet turned out, descend til the tops of your thighs are parallel to the ground. keep your eyes focused ahead or sligthly downward. bar placement dependant upon body type and your level of skill and comfort. And, for gosh…
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YMMV. You should be baking in a deload (deplate) week every forth week of your training cycle. How much depends on you and the program you are following. I've started following Jim Wendler's 5/3/1 program and been running that the past 4 mos. This is the first real program I've followed. I am very satisfied and recommend…
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I'm sure you can look up when the endorphins will kick in. :) I think you should look for some exercise that you enjoy and assists you with what ever goals you are looking to make. Maybe lifting and running are not for you. Spin class? Yoga? Swimming?
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Well, I just want to put a vote in for Runkeeper. It's a free downloadable Android or Apple app for your GPS phone. I first used this when I got back in to running and didnt have a Garmin. It will give you basic miles/pace and calorie output. This assumes your phone has GPS, of course....
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hmmm. I was intrigued by the "Gluten" Leg work title. I got nuthin'
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I'm probably not understanding, but keeping your legs more rigid on impact would increase the strike force on feet, knees and hips. Which, is not good and would likely lead to greater chance for injury. You should be striving to hit your fore foot and be sligthly forward in your overall stance when striding. As someone…
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Yep. Over use injury. Pretty common. Don't run until you are pain free. Walk pain free before you run. If you are a new runner, consider 10 mins of dynamic warm ups BEFORE running. Knees cant be stretched but muscles, tendon, cartilege can be warmed up and lubricated. 5 min pre walk will also warm up your core. There are…
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Eat a banana 30 mins before your work out.
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Yes. When I picked up running again a few years back, I started out wearing my kids old gym shoes. When I finally did suck it up and get real running shoes, the results were amazing. Ah... my old Mizuno Wave 7's. I told my wife that I could now understand women's love for shoes. I recommend you keep track of your mileage…
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Second vote for Smith machine. I'm not the most coordinated person in the world and have found the Smith machine to be of help when starting out.
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Yeah. what he said on the cals. I'm 58 and have been doing the Wendler 5/3/1 for the past couple months. 3X per week. I'm always at or near 3000 calories. (I run 3x per week too). Cals and Protein.
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Long time runner who turned to trail running and weight training after on going injuries. I weight train 3-4x per week focusing on power moves to build strength dead lift, bench press, standing military press and squats. I use the 5/3/1 program. I was pretty skinny too ~160 lbs but since I started the heavy hinge lifts…
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You can start out with a 5-15 min walk as warm up to get your body ready for a run. I recommend this for new runners.
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Welp, pretty limited, IMO. Have you seen an ortho? are you going to get it fixed or just deal with it? Went thru tear surgery a couple years back. Took some time to rehab but worked thru basic just walking, elliptical, swimming and back to running and strength training with free weights.
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Hard to say from your brief general description. There are alot muscles in that area and they all interact to one degree or another. As noted, a strained hip flexor is possible and this can be a persistent strain without rest and rehab. IMO, you should get it checked out by an ortho or sports PT. This has been a trouble…
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been using a dehydrator for many years. Apples and bananas are easy. I've also done vegetables like onions (do that one outside tho as you'll get whacked with the fumes). do alot of home grown herbs like parsley, chives etc that are SO expensive (and somewhat tasteless) store bought. If you decide to get a dehydrator and…
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Yeah the too much, too soon, too fast along with wrong shoes. You really really dont need an app for starting running. However, I do agree with the walk run plan. just start our running 1 walk 1 for however you feel comfortable. I dunno. Try 10 mins of 1 min walk run splits. Also, warm up with a 5 min very easy walk and…
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Do you have a smart phone? You can get a free app called Runkeeper that will log in your mileage and put a swag on your calories. Hiking is my cross training 1X or so per week. My fitness of choice is trail running supported by strength/core work. Hiking is a way for me to recon and test fly trails for running. And, keep…
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check out what the dr says but judge for yourself. While I was in recovery from meniscus tear surgery the surgeon told my wife that she should try to talk me in to only doing elliptical or bicycling. That was 2 years ago. After a recovery AND being told I have only ~50% cartilage in other knee, I am still running and doing…
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Simple. What ever your pace and stamina drive you to. Easy pace will likely be nose, faster will be mouth. Other stuff to worry about than this, IMO.
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If you are sick, it's tuff to assess anything, really. There are alot of ups and downs. But, making the attempts at fitness will make you more healthy person. Don't judge yourself harshly. You miss workouts, dont try to make them up. Just go on. I've kept a pretty extensive journal for the past 4 years since I took up…
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Agree. And, I've been using this tracker for what seems like a couple years. It's a good daily habit and you will quickly come to know what will give you the "most bang" for your bucks. Well done to you.
