cross training (Read 585 times)

Hi everyone. I have been running now for 4 weeks. My log does not show it because I could not get access to it to have Eric upload it. I am running 3 days a week. I am following that couch 2 5 k plan. Things are going well so far. But what I want to do is some more work on the off days. I run on MWF. For the last 2 weeks I have used our elliptical machine on S or Su. I have access to a stationary bike, treadmill and a universal weight machine. Though not until I am off of work. I run in the mornings at 5am. Here are my questions. 1) I want to do strength training. Both overall and to help my runs. Are there exercise I can do at home with out weights that I can do on t,th,s? Or if I need to have access to weights is it okay for me to lift weights the night before a run? 2) For my cross training cardio workouts. Which would be better. Walking on the off days at the same 5am time I usually run or using the elliptical or exercise bike at 9pm? I want to compliment my runs but am afraid that working out at 9pm at night would interfere with my run at 5am the next morning? Am I word about nothing?

Thanks VA. I really enjoy running in the mornings. Really gets my day to a good start. I however do not have access to the fitness center in the morning so how does this sounds. Runs on m,w,f at 5am. Recumbent cycle machine in fitness center 8:30 or 9pm t,th. Eliptical Sat. Rest day Sunday. Fit these in on t,th and sat: standing wall slide, single leg squat, walking lunge, calf raise, push-ups, bicycle abdominal crunch. Eventually I will be able to buy a stationary bike for the house but need to finish paying of car first. Almost there.

Thanks. I do tend to get over excited and injure myself. Will head your advice.

Run for fun, Why limit yourself to 3 days per week of running? You will improve much faster and probably more likely to avoid injury if you run more days per week. You just have to run slow each or even mix in walking with the running. No need to run hard. Add some striders once or twice per week with the slow running and you are on your way to great progress. Certainly, be smart and increase mileage and days per week very gradually and back off a bit every 3-4 weeks for a week. BUT, to get better at running, you need to run. If build up slowly, you should be fine. Cross training is fine if you feel beated up from pounding (which shouldn't happen if doing it the right way), but if you have the time, why not run???? You will progress much faster. As far as resistance training, after running do some walking lunges, standing squats, push ups, core ab work (planks, bicycles, ball crunches etc), bench dips etc. If you have a ball and DB, add some DB presses while sitting on ball and lying on ball-tons of things you can use the ball for. These are all good things to do for strength, health and improving your look, but the best way to get better at running is to run.

I'm not sure i agree with Tchuck on this one. Once you finish C25K then you might want to add extra days. That plan has had a lot of success with very few injuries. Right now if you are running MWF, and using the eliptical S/Su then add 1 day of something else during the week. Stick with that for 2 weeks then add another day and see how it feels. Just go nice and slow!

Shawn, I missed you have been running only for 4 weeks. You have a lot of work to do. You have unlimited potential. As mentioned, everyone has their own comfort zone and some enjoy cross training instead of "just running". Think about your goals. Is it general fitness or is better running performance a big goal. Sounds like you are just trying to figure out what you want. Take your time build slowly and be smart.