advice

[paul1960]

am getting alot of advice which i realy listen to honest but get alot of different advice about the gym i thought the dredmill rowing and stair climber would be great for training for runing as it all uses alot of different muscles what do you think is the best for over all training please let me know

[Tony_68]

Paul it’s good to mix it up but don’t overtrain, make sure you have rest days, have a google on the benefits and pace of recovery runs Be really careful lifting weights, at our age we can easily pull muscles or damage our joints,

start light and practise good technic, nice and smooth both out and back, no jerking, very slowly increase weight, if you can’t do 12 reps, it is probably too heavy.

[cheekychipmunks Graduate10]

You’re doing an amazing job Paul, and your running will definitely improve with all your gym work - but allow yourself some rest days too. Your muscles need time to repair - they’re constantly being subjected to micro-tears when they’re in use, so rest days are really important too. Maybe a walk, yoga or something gentle? 😀

[Oldfloss Administrator Graduate10]

My view , as you know Paul is to find a sensible training regime that is suiting you ..but don't over do any one part of it...and as with your running when you began...build up slowly...Non impact exercise to enhance our running and exercise to support the development of core strength and stamina.

If you are doing exercise repetitively which is a real struggle or causing pain ( not normal aches and pains) then I would be looking very carefully of what and how I was doing?

Have you looked at any of the exercises that ju-ju- put alongside Magic 10. She out in the Magic extras... like the Plank and squats and jumps etc... incorporated into a routine that suits ourselves.

Many of us have regular exercise routines, some folk very few....I do a daily short routine for core strength and I do yoga every day too ( not long sessions)..but then I have a rolling plan of other exercise which runs alongside my my running. I have a set of weights( not heavy huge things) at home... and my cross training equipment and my exercise mat...because I have done the exercise for a while, I have set days for different exercise...

Now, as I am doing a HM at the end of Match.. my training has changed to follow a plan from the Marathon and HM site, which I have tweaked to suit me.. and I do use some of ju-ju's exercises too. I am focusing on stamina particularly at the moment... because I really would like to reach that finish line... not speedily but comfortably

The running too is the thing... you need to run,regularly,outside,and put in the longer,slower runs too, which build up the running legs, our strength and stamina.

For me, as I said it is all about building up slowly and finding the appropriate exercise for what your goal is and for me, as ever, steady and slow.

Remember too that you do need rest days as well... where you rest...

I am sure you will have other replies, but hope this helps... maybe it is time for you to draw up a weekly plan, or find an exercise plan, ( there are loads out there), that suits you and follow it.

[Agelesslass Graduate10]

Paul, don’t overdo it, you need to rest too

[Visionon Graduate10]

Try swimming, non impact all over body exercise and really improves stamina.

[ktsok]

I go for a walk if I can... would love to swim once a week but it’s finding the time... and I rock climb at the weekends. I use a massage cushion and foam rollers and try to pamper my muscles and joints on rest days! So it isn’t an intensive regime. But then again, I don’t have a particular goal other than to slowly improve my aerobic fitness and endurance; so as to run further and more comfortably. There’s no rush... 🙂

[Deals1 Graduate10 in reply to ktsok]

Your plan sounds a bit like mine. But no rock climbing!! Impressive!! 🏋️

[ktsok in reply to Deals1]

🧗🏼‍♀️🙂

[Deals1 Graduate10]

Lots of good advice already given. Yep just try not to do much, listen to your body and have rest days

[misswobble Graduate10]

At the gym i would do 10 mins of mobility/stretching for calves and ham strings - Swiss ball for quad stretch, 90/90 stretch for hip flexors, bird dogs, trunk rotations, leg crossovers for lower back. All very gentle

Then ....

Swiss ball squats against a wall

Arm cable rows

Lat pull down

Kettle Bell deadlifts

Dumb bell step-ups

Dumb bell overhead press

Dumb bell elevated calf raise

Plank

I pushed the big sledge about most weeks

Bit of static bike sometimes, quite fast intervals

Cross trainer sometimes

Ski erg machine is good

TRX straps used

Bo-su ball 😁

I started on pull-ups using a fangled machine 😳

Not been since my hand injury 🙁

If you’re not sure you could do some classes perhaps 🙂. Or a few sessions with a personal instructor

[paul1960 Graduate10 in reply to misswobble]

and you told me to take it easy lol i think its you that need a rest lol i dont think i could do all that it seems alot to what i do

[misswobble Graduate10]

Don’t do too much whatever you do 👍😃

[RunBrianRun Graduate10]

Sarcopenia is a real enemy as we age and wish I’d known about it before starting C25K. I never gave nutrition a second thought post exercise and lost a lot of muscle mass as well as fat as a result. So as well as mixing it up and taking it easy between sessions remember to up your protein intake to counter muscle atrophy. Good luck.

[Sandie1961 Graduate10]

I have to say that all I do is my 3 runs a week (a 4K fast/intervally type, 5k or Parkrun and a longer run of between 6 and 10k) and walk the dog 4K every day. I used to go to the gym and keep telling myself I should start again. If I did I’d probably warm up on the rower or cross trainer, then do a full body workout with squats, lunges, seated row, lat pull down, something for biceps and triceps and some core work, but not on run days.

[paul1960 Graduate10 in reply to Sandie1961]

that sounds alot if you did all that you would be super women lol

[Sandie1961 Graduate10 in reply to paul1960]

It’s only an hour in the gym - 3 sets of 12 reps of 8 exercises. An hour is about my limit for exercising, whether it’s running, working out, swimming!