A repeat of last week. But hitting some good numbers and only running once. It shows what is possible. Lots of good cardio in there as well and strength work. Any problems let me know. The S&C exercises can be mixed slightly if you want. It’s just important we work at the right level, so 10 exercises trying to cover the key muscle groups. But for example you could switch squats for the leg press or do calf raises on the calf machine.
Completed a full week including a run. Improvement on last week even recorded it on Strava. Think just going to have to be sensible and patient. Still the same prob but at last managed a few mins running at half a decent pace. Well done on your run in Chichester 😊
Well done Dan, your best week for a while which shows how important cross training and the gym can be. And thank you. Tbh I’m more excited about my running that ever before. I’m still a little bit broken, and way off my best, but I know if I keep doing what I’m doing, in time I’ll be stronger than I have ever been which in turn will allow me to train harder and hopefully get even faster. As you said, patience is the key, enjoy the process of regaining fitness and working in the gym. Our time will come again.
Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Combining both the legs and core into one good session can offer some good variety. Be sure to be sensible if you do change up any of your weights or use different exercises.
40 Mins Elliptical (RPE: 5-6)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.
A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.
20 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
