Supporting exercise advice needed please.

[madcow_lala]

Morning all.

Just back from W3R2 and boy! It was tough. But, I did it

In a moment of madness (I blame the cider!!) I signed up for a mad 10k (and some!) trail run and obstacle course here in the Scottish Borders next March (The Mighty Deerstalker). And considering I had not exercised at all for over a year before starting C25k I felt it would give me something to aim for. The event involves night-time running up n down muckle hills and through rivers amongst other things

So. I am rejoining a gym which has a pool too on Monday night. I am "running" on a Mon, Wed and Fri at 6a.m.

What specific exercises would folk recommend I try to concentrate on? I am very over-weight too so want to loose weight and tone up my flobbily bod too.

And how often should I go? I was thinking a Mon, Wed and Thur night as thats when a friend is going, and I'll be less likely to cancel or just not go. That would leave Tues and the w/e exercise-free rest days. Does that sound ok??

Thanks in advance.

[runner56 Graduate]

I would tend towards a different form of exercise on your non running rest days. That would mean exercising on most days but giving your muscle groups a chance to recover.

I tend to run Mon/Wed/Fri, do longish dog walks on Sun/Tues/Thu/Sat with some resistance gym work on the Tues/Thu/Sat.

Your weight should start to fall off when coupled with a more sensible eating plan.

Good luck

[madcow_lala in reply to runner56]

Thanks runner56. I was going to ask the pt about building strength in my legs as they are pretty useless and also def do some swimming to build on my stamina (non existant). And hopefully this will help with the necessary weight loss too x

[PandaRunner Graduate]

Wow! That sounds fab! Good luck and drink less cider in future if that's what you end up agreeing to! I keep generally active now. I walk everywhere I can. I joined a toning and fitness class. I was bought a BodyShaperPro for my birthday which I use for resistance work. I like to keep it varied - I love looking through YouTube for video ideas to do things at home. My next run is W3R2 which I am looking forward to doing in a strange sort of way! Lol!

[madcow_lala in reply to PandaRunner]

Hey Panda! Cider has been banned forthwith!! I too walk everywhere, to school, work etc but running is a whole different kettle of fish altogether. Hope you got on ok with R2.... I did R3 this a.m - about killed me!! x

[PandaRunner Graduate in reply to madcow_lala]

I did R3 this morning while it was cool and dry. Went really well - even found my mind wondering during the first 3 minute run!

[runningnearbeirut Graduate]

You should really have at least one rest day between runs, so I'd advise against Wed and Thurs.

Sounds like you've got a great event to aim for! Happy running

[madcow_lala in reply to runningnearbeirut]

Thanks. I know I should try to have rest days but am hoping to do something different on the overlap days to compliment the running. I really am totally unfit and am keen to build up slowly and safely. X

[Rignold]

For obstacle course races you will want a good combination of all round fitness and strength - If you look on the Spartan Race website they have Workouts of the Day, and also suggested training schedules for different length races. From memory I think Sprint is about 3 miles and Super is about 8, so they should give you a good starting point.

[madcow_lala in reply to Rignold]

Thanks Rignold. I'll go have a wee lookie. I am terrified at the thought tbh but I needed something to aim for. Running is something Ive NEVER considered before so Im excited too. 3 miles sounds an awfy long way to go....... :-0 x

[madcow_lala]

Thanks so much everyone for your helpful Hints and suggestions. I really stuggled with todays W3R3 but I kept going. If I can manage next wks targets without collapsing in a heap then I'll be chuffed to bits - going from 3 mins to 5 mins seems oh so many more steps........ I am tempted to sneak out tomorrow and do an extra W3 run....... blummin' nora!! Did I just say that???

[runner56 Graduate in reply to madcow_lala]

Trust the programme. You might not think you can move up but the stamina required kinda sneaks up on you without you realising.

You will manage. As the programme progresses it is the mind you need to convince. The body is ready.

Good luck.