I'm a mid 40s, slightly but not so overweight bloke. I chose my username based on the fact that I always seem to be aching somewhere, but then I once read that if you're over 40 and you wake up with no pains, you're probably already dead
Anyway, that's me in a nutshell. Now for a question if I may.
I want to start doing the park run. Before I do, I want to get to a point where I can complete the 5k reasonably comfortably, and without anyone sending out a search party for me.
I'm not new exercise. I've been training for a number of years in martial arts, so lots of cardio, lots of use of leg muscles (there's lots of kicking in our style) yet when I run, anyone would think I've never trained.
I know this is all you do with the body adapting to what is most routinely asked of it, and despite the cardiovascular and strength aspects of martial arts training, it's not specifically adapted to running. That will come with time and training.
But what I'm wondering is, how much running should I do, taking into account the martial arts training.
So, couch 2 5k programs usually assume no fitness at the beginning, and recommend 3 x 30 mins running per week. I train at least twice per week, 2 hours or more each time, doing martial arts, with lots of leg work and cardio buy not much running. It's the running that I need to add in, but without burning myself out. If I went running 3 times per week in addition to the martial arts, I'd be working the legs and bum muscles 5 times per week. I'd be a bit concerned that that doesn't leave much recovery time.
I'm no expert, I have only just finished the plan a couple of weeks ago. The muscle group used for both would be completely different. Initially with the C25K plan the workouts are split into interval training, walking and running and it takes about 6 weeks to build you up to longer runs. Only after week 9 would you be running for 30 mins 3 times per week. At that stage you will be fitter from a running point of view and will no longer ache following runs.
Initially for the first few weeks you might feel stiff after the runs, which could make your movements in martial arts sore , but at the end of the plan your muscles should no longer ache (as much) and I would think that the martial arts training would only benefit your running and visa versa.
I am just starting week 9. I also do spinning twice a week and sometimes sneak in a swim. I would say that you still need to start at the beginning and follow the programme, as it is set out, for the nine weeks. Spinning has helped me in that my legs are stronger but it's still not exactly the same muscles as running. Presumably your martial arts are low impact for your legs so I'd don't think there would be any conflict if you did these on your rest (ie, non-running) days. As Miss Wobble says, Rignold will know!
Our martial arts style is quite high impact on the legs. We have a lot of jumping techniques, plus there's pad work where we hoof things (pads, not each other) with the maximum force we can muster.
On top of all that, the muscles are used quite forcefully just in training, and it's not usual at all to pull a muscle, although that generally becomes less frequent as experience grows and so coordination improves.
I would say there is no hard and fast rule, it will depend massively on your fitness level, genetics, age etc etc. I juggle running, Crossfit and bodybuilding and sometimes the volumes of one impact on my ability to perform properly at another. Sometimes it is positive and I am more energised or stronger and sometimes my recovery is compromised and I find I cannot lift or workout as well as at the previous session. It is a delicate balancing act.
My advice would be trial and error: run 3 times a week and see if it has any detrimental effect on your MA training. If it improves your stamina on the mat, then happy days. If you find your legs are not fully recovered between sessions, dial it back a bit. That's not to say you have to continue at the reduced volume, just build up to your body being used to it.
There are plenty of people who do really intense sports activities: MMA, elite Crossfit etc who start their day every day with a 5k. Muhammad Ali used to do 6miles every morning, I believe.
The slight difference is that these people tend to be at their physical prime, in their 20s, rather than 40+. That is not to say it cant or shouldnt be done in one's Actual Prime, just that it takes a bit more work to get the balance right, particularly when introducing a new element into the mix.
Thanks for the advice and opinions. Taking it all on board, I think I might have a proper training run twice per week instead of 3 times. Then with twice a week at martial arts, and then time with my two young kids (which often involves running about a fair bit) I think that should be a good balance between training and resting.
As an aside, before I came across the c25k program, the wife and I decided to set ourselves a benchmark. I started MapMyFitness up on my phone, and we decided to see how far we could get in 30 minutes. We achieved almost exactly 2 miles. Even though that's 15 minutes per mile, I doubt if we'd have done 3 miles / 5km in 45 minutes as we were both pretty worn out, so another mile would no doubt be much slower.
I am a Black Belt. Had to be for work I used to do. Training was longer each week for a few years than you are currently doing (but was on the clock )
Yet - could not run for toffee. The few laps we would have to do left me literally shambling along way behind the others.
If you want my honest advice - do the programme as if you never exercised at all. That way you cannot lose. You will either progress through every stage with ease - or you will find out your body is far better at the Martial Arts than running and you will, like a lot of us, find yourself repeating a few stages until you get through them. HOWEVER - whichever way it goes for you it is the BEST guarantee that you will not injure yourself AND that you will build up a solid foundation for 5K and beyond.
You know what they say The day you get the Black Belt in your particular Discipline is the day before you REALLY start learning the Art
Anyway - just my opinion and experience. Whatever you decide to do - i wish you many Happy Miles in your future.
I am in my 40's, I run every day and do bodypum X2 and spinning classes... its the combination that works for me. As Rig says, a good start to the day is a run then you can do the strength stuff later in the day. However I have learnt the hard way that its important to give your body a proper go slow week at least every 4 weeks...... and build up to that over a period of time or your body will protest muchly.
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