SanJay from Doha

HI all

Just to introduce my self I am SanJay from Doha Qatar. I am 46 beginner to plan 5K min

I already run 5K 5 times a week in gym.I was 90 kg lost about 6kgs since March this year.

I used to take 50 min for 5km in March but reached to 35min for 5km I am quite pleased with my progress. But I am worried about injuries which I am trying to avoid.Before every 5km run I stretch my legs for 3 min walk for 5 min then start 5km and cool down with walking again for 3 min in the end but need your suggestions for more time stretching to avoid injuries

Need your help.I have already completed 120Km in Sept month but worried about I injuries due to overweight.

Thanks to all.

Sanjay

9 Replies

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  • Hi Sanjay. Looks like you're already well past what most of us have reached on the NHS couch to 5 km programme in your gym. As far as injuries go, I would think that the things you're doing that have the most risk of injury to you are "overtraining" and speed.

    The faster you go, the more you risk injury, so if you want to be really safe, be careful not to push too hard to improve your times. Let the times just improve "naturally" as your fitness develops.

    As far as "overtraining" goes, 5 times a week is a lot of running, and not a lot of time given to allow recovery. If you changed to a different exercise for 2 of those days, you would give your body more time to repair the little bits of damage running does to you. But then you've been doing this since March, so maybe this doesn't apply to you? I know that athletes train a lot more than that, often, and that as you get fitter you can train more without harm. Anyway, if you're doing something that risks injury, I would still think that 5 runs a week would be that thing.

    I don't think stretching is as important as the above. Just my opinion.

  • HI GARY,

    Thanks so much for your help and I really appreciate your comments and suggestions.

    I agree with you that I was over training that need to be corrected.

    What I have decided is to slow down there is no need for five times 5Km in a week instead, I have started three 5k runs with rest and stretching for two days then three 6km runs...let's see how does this affect my fitness level.

    One day I really want to do 1TThanks Baza.

    I run in the gym only this is due to hot weather here in Middle East.

    What I have learnt today is to slow down there is no need for 25km in a week instead Ihave started three 5k runs with rest and stretching for two days then three 6km runs...let's see how does this affect my fitness level.

    One day I dream for 10km without injury.

    Thanks for your help.

    Cheers.

  • One thing you could do on your off days (seeing as it looks like you're fit enough to manage all those runs) would be strength training. Build up strength (as opposed to stamina) in your legs, using the machines etc at the gym, and maybe work on your core and upper body too. You could even try different stamina exercises like rowing or spinning, that make use of different muscles, and do the equivalent of 5 km's worth of effort (you'd have to feel that for yourself) in those disciplines. That way, all you lose on the rest days is running time.

    All this so-called "cross-training" would do things like reduce your injury risk, and make you more broadly fit.

  • Very well done Sanjay, you have good fitness level to do that 5 x a week.

    How much do you weight at moment.

    You can use the NHS BMI Checker to check your BMI

  • HI Pastor,

    Tganks for yoyr vomments.My BMI is quite bad.I am 164 cm tall and weigh 82 kgs.How to check the BMW in NH Checker?

    Cheers.

  • Here is a link to the NHS BMI

    I put your details in, I had to guess your age at 45, it is giving a BMI of 30.4 which in just into the obese section.

    Two years ago my BMI was 32.4.

    Take the exercise steady and do the NHS Couch to 5K Challenge it is very good.

    nhs.uk/Tools/Pages/Healthyw...

  • I am unsure as to whether you are concerned about injury while running in the gym -- or have you now gone out onto the road??

    For the gym - I would say just not to get too ambitious -- keep doing what you are doing , no injury so far doing that?

    Outside on the roads? -- it is much easier to get injured here -- you need strong legs - and learn how to run "quietly".

  • Thanks Baza.

    I run in the gym only this is due to hot weather here in Middle East.

    What I have learnt today is to slow down there is no need for 25km in a week instead Ihave started three 5k runs with rest and stretching for two days then three 5km runs...let's see how does this affect my fitness level.

    Thanks for your help

    Cheers.

  • Hi Sanjay

    Welcome to the forum. Sounds like you're doing really well!

    If you are looking for stretches to use after running, have a look at these nhs.uk/Livewell/c25k/Pages/...

    Happy running! :-D

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