Wk2 R2 Advice Please.

[Seanjack]

I've completed the above, I'm a 55yr old male, overweight, but enjoying the guidance of this app. I'm doing the runs on the treadmill at the gym - is this ok? My hips are sore when I run on the road or in the park! Also, when I've completed the runs for the week, should I then have a 2 day rest or is 1 day enough? Many thanks.

[Kimchoc08 Graduate]

I'm not the right person to give advice about the pain in your hips but I can answer your question about rest days as I asked the exact same thing.

The answer I found was that do what your body feels right. If you feel you need an extra day then take it, if not just leave the one rest day and carry on.

Some people like to take an extra rest day and some don't but it really is a personal choice. Just remember to take at least one rest day as your body needs time to fix itself. Hope this helps and good luck with the program 👍🏼

[Seanjack Graduate in reply to Kimchoc08]

Thank you. Excellent advice. Much appreciated.

[Charlottefc87 Graduate]

First of all great start, well done! I'm no exert at all but I think you have to do what works for you, a lot of people on here run on the treadmill, and it works great for them. Others swear by outside runs. Running is running whether that's inside or outside, and your doing it! Hope you are feeling chuffed with yourself!

[Seanjack Graduate in reply to Charlottefc87]

Thank you, much appreciated.

[Seanjack Graduate in reply to Charlottefc87]

Thank you, I'm starting to feel good about it but wary of what lies ahead!

[Viclayzee]

Hi there. I've been trying to have the one rest day but would go with what your body is telling you. Have you got some decent shoes? I've got up to wk6, run1 and I've been struggling with my left hip too. After seeing a sports therapist she advised I need to strengthen my left glutes (bottom muscles 😂) and have a gait analysis check at my local running shop, which I did yesterday. It seems I'm over pronating so have bought some decent shoes that have remedied the problem. It's hard getting through the programme but worth it so keep it up and you'll be running further than you imagined before you know it! 😊

[rolysmate Graduate]

3 runs per week so Tuesday, Thursday,Saturday giving you 2 rest days after third run before starting the next week (Days given as example)

Quite a few run on treadmills so nothing wrong with that but you will find if you then decide to take it outside it's just a little tougher.

[Seanjack Graduate in reply to rolysmate]

So, today was my 2nd run this week (wk 2) and Tues will be R3. Are you saying I should start wk 3 on Fri after a 2 day rest? Many thanks.

[rolysmate Graduate in reply to Seanjack]

That's it or that's the way I did it and am still running to that pattern

[IannodaTruffe Mentor]

If you are using a treadmill, set it to a gradient to better simulate running outside, otherwise you will have a shock when you hit the tarmac.

[Seanjack Graduate in reply to IannodaTruffe]

Thank you, I shall take your advice.

[MarkyD Graduate]

One or two rest days are entirely up to you and your programme.

If you like to run on specific days of the week (let's say Mon/Wed/Fri) then take 2 rest days at the weekend so you get back to Mon/Wed/Fri the next week.

But if you have no specific schedule, or need to fit around the rest of your week, then simple run every other day. So Mon/Wed/Fri/Sun/Tues/Thurs/Sat/Mon for example. But don't be too prescriptive. You may find that you get tired as the runs get longer, so feel comfortable if you need to take an extra rest day.

BTW, 'rest day' does not mean no activity. It is a rest from running, so you can do any non-impact exercise such as swimming, stretches, squats....

[Seanjack Graduate in reply to MarkyD]

Excellent advice, thank you.