Novice Trotter trying to make sense of gym exercise for running performance improvement.

[Tbae]

At present I just get up, get out and do it.

Do what I ask myself.🤔

Cardio and strength.Basically in line with the NHS One You overall guidelines.

Is there any beneficial order.🤔

I think the perceived rational is, if you are going to mix them up on the same day, better to do cardio first , followed by strength as that breaks down your muscle with use which has to repair.Same rational why, strength is a no no before your longer runs at a given stage of adaption,but perhaps not distances less than 10K/HM/etc.🤔

I am going to try and stick with that simple rule.

In pursuing HIIT, interval sprinting either on discrete days or just mashed up with twice daily continuous sessions,I think I have found a crude test/monitor on the pulsefitness static bike programme.

This should perhaps help me confirm my own feelings of fatigue and modify workouts or approriately reset.

I just like to keep going each day, not thinking about it too much and providing recovery and sustainability are sweet, just keep going.

This science is lofty for this novice, but perhaps in time and with the use of google scholar,I will pursue such leads as, stimulus fatigue, general adaption syndrome,super compensation,readiness, c/ balance jump test.

I am building my 30 second sprint pace up and I am having to hold back at 13.5kph.

Sprinting benefits gives everything really just like low intensity running does.It comes with more risks and even as a novice I am aware of the need to balance the “product” of personal load with higher exertion of sprinting and the stress inflicted on the body.

Perhaps put another way, the number of sessions x the intensity of the session.

So far so good.It is an ongoing review.

We are all different, I get my pleasure from seeing a performance improvement and I am beginning to accept that.

I am going to stick around shorter distances for a while.I already know that a 3.5hour half marathon was enjoyable at my happy pace but that is a good shift.I also know that 8-9 km per day for 21 days is a good shift and many hours.

It has helped my body adapt and I have basically switched that stamina and endurance indoors to see if I can get any of the recognised benefits from sprinting.

Just out of interest I mentioned the MJP Dubai Fitness Manager I met, the photo is his avatar.🤔

Atb with your endeavours on this magic forum the HealthUnlocked Candy Store.

💥🏃‍♀️🏃‍♂️💥☄️👏👏

[mountaindreamer Graduate10]

It all sounds very complicated, Bob... Well done getting out there and getting on with it all, though. I hope you enjoy the journey as well as the end results. Never feel guilty if you want the odd rest day in there too! 😊❤️❤️

[Tbae]

To be fair the subject is complicated for a novice like me.🙈😂

But interesting to attempt to know some of the stuff and how it maybe works.

I am quite comfortable that my reset takes care of the adaption consolidation/rest/repair.

Driving by the seat of my pants but enjoying the journey.Without results I will not.🙈😂😂

Atb with your programme and the built in rock climbing also.💥🏃‍♀️💥👏👏

[Irishprincess Graduate10]

This is really interesting Tbae. I use to do cardio first and then weights until a gym instructor told me I should do it the other way around based on what I was wanting to do, ie build strength. This article is pretty good.

military.com/military-fitne...

You sound really busy but it's clearly working for you. Well done on all the exercise and I love the message 🙂

[Tbae]

Hi IP,

Thanks I will read your link.

Yes I have met some who exactly do the reverse and the rational sounded most convincing also.

I am sure you can nullify the benefits by doing too much, as I am doing , hey ho, I will slowly find my way.🤔

Must say I will take this 30 seconds pace so far.Just beginning to feel relatively turbo charged for an old guy.Bring it on, I say.

Get back to you when I read your link.

💥🏃‍♀️💥☄️👏👏❤️💪

[Tbae]

Hi IP,

This is just a great link and helpful.

Sprinting and cardio is my primary focus so it goes first for me.

My 3 strength sessions are not serious muscle building.All body single muscle movement at 60-70% of what I could really push.So less repair.🤔

Cannot believe how sprinting does address everything you could want for running. endurance, strength,six pack ,weight loss, explosive power.I am actually putting in 30km a week to do all the warm up and build up / adaptive supporting running outside of the very short flat out bursts.🤔🙈😂

HIIT is the first thing that goes with ageing not the low intensity stuff.

So I want to maximise that now.

For males it even maintains their testosterone levels🙈😂

I think I have been fortunate in my choice of going for sprinting.

I will let you know how I progress with my 100m, etc sprints.Hope I can fly.

💥🏃‍♀️💥☄️❤️

[Irishprincess Graduate10 in reply to Tbae]

You already do fly Tbae !

[Tbae in reply to Irishprincess]

Not high enough IP.🙈😂😂☄️

[theoldfellow]

I'm a book person, (okay, a Kindle book person these days.) So I read this:

Anatomy for Runners by Jay Dicharry.

It has really helped me understand how I work, both as a sitter in front of the screens (and Kindle), and as a runner (with osteoarthritis).

It's not a quick read, but it is a good read. A theory book to start with, but intensely practical at the end.

[Irishprincess Graduate10 in reply to theoldfellow]

Thanks, I'm going to look at this.

[Tbae]

Hi TOF.,

Thank you so much for this reference which I will follow up.

Impressed with your Parkruns and pace in that very beautiful place. Very well done.

Suffered with osteoarthritis related condition pseudo gout.🤔

Cannot believe that having had to take loads of painkilling and anti- inflammatory medication before starting trotting this year and now zero episodes.

Atb to you with your endeavours and programme.

Pleased I am pursuing HIIT as it is the first thing that we lose, I am told.🤔

💥🏃‍♂️💥☄️👏👏