What other exercises do you do?: So .... here I... - Couch to 5K

Couch to 5K
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What other exercises do you do?

Designbod
DesignbodGraduate

So .... here I am approaching Wk 9 and for the last 8 weeks or so I've done nothing but try and fit my 3x /Wk runs in. No other type of exercise.

Having started running outside, I now appreciate how much tougher on my bod that is that the treadmill and my lower back is whinging badly so I know I need to start some core strengthening exercises for starters. I'd also like to get back to some resistance/weights and also some yoga/Pilates but wonder how you fit it all in when it's advised to rest (legs) between runs. Is it ok to start doing weighted squats etc on 'rest' days? Maybe I have to drop down to 2x /Wk runs.

What do you guys do in between runs? If anything!?

33 Replies
oldestnewest

You can do anything on rest days as long as it's not running as that's high impact. So, everything you mention is good, just keep the body moving.

I do weights and other gym work, Reformer pilates and the odd swim plus specific strengthening exercises for whatever part of my body needs it at that time 😏

So, feel free to get back to your other exercise. It's all good 🙂

Designbod
DesignbodGraduate
in reply to Irishprincess

Great, just what I was hoping to hear and glad we can work legs as long as lower impact 😀 💪🏼

Designbod
DesignbodGraduate
in reply to Irishprincess

May I ask how many times per week you run whilst you're fitting in all the other things?

Irishprincess
IrishprincessGraduate
in reply to Designbod

Mostly three times, the odd four times/week and occasionally I'll do pilates or weights on the same day as I run. But I've been running for a while now and so know what my body can do, plus I'm retired so I have time to fit it all in. If you work it's much harder.

Designbod
DesignbodGraduate
in reply to Irishprincess

Sounds ideal. I'm going to focus hard on this retiring lark 😉

Irishprincess
IrishprincessGraduate
in reply to Designbod

I worked very hard for it 😂😂

Dexy5
Dexy5Graduate

Hello Designbod, I do yogalates and Pilates on 2 of my my rest days and I also do calf and ankle strengthening exercises . However I am retired and it is a lot easier for me. I am amazed at the people who do their running before they go to work. Well done you all.

Designbod
DesignbodGraduate
in reply to Dexy5

Great idea to work on calf and ankle strengthening too. Yes, hats off to the running larks!

Hi Designbod I do weights and core work such as squats/abs/plank. I run 3 times a week too.

Designbod
DesignbodGraduate
in reply to Ripcurlrana71

Hi there, yes, that's what I'm aiming for. Need to get myself organised. Do you do your weights etc at a gym or at home?

I do them at a gym and home. It’s a small boxing gym so mix it up with other training too. But I have kettle bells and dumb bells at home too - after summer hols I’ll just be doing it from home.

Designbod
DesignbodGraduate
in reply to Ripcurlrana71

Sounds good. I have a good selection of weighty dumbells and kettle bells, plus some resistance bands, so I have no excuse and need to get my focus back. Thanks for the nudge!

How long have you been doing this and how long do you do these little exercises (plank, squats, abs) on the rest days?? Curious because I am considering doing other exercise alongside my running because I feel like over time it would make running easier if I'm fitter. (I'm a beginner btw- on W2R2 at the moment)

Designbod
DesignbodGraduate
in reply to sunny_runner127

Hi, I'm now on Wk9 R2 and haven't been doing much at all in between but since starting to run outside just recently (rather than the treadmill), which is harder, I realise I need to do more in between to avoid injury and improve my running. See OldFloss's post below where it's advised that we do other things for strength and flexibility.

If you look on You Tube there's lots of yoga videos for runners (Adrienne does a good one). Also, look at core strengthening exercises and anything else that interests you, so long as it's low impact.

Wow! Week 9! Good on you! And this was really informative, thanks very much. Will check her out :)

Oldfloss
OldflossAdministrator

Gosh you have done well with no rest day exercise.... all that means is no impact exercise on rest days.. we can swim walk. cycle, or climb.. strength and stamina exercises, yoga , Pilates squats... you name it...get started now :) x

Designbod
DesignbodGraduate
in reply to Oldfloss

When you say 'have done well' do you mean 'lucky to have not had an injury'? 😆 No one mentioned anything about doing all this wise remedial stuff in between! 😂

Oldfloss
OldflossAdministrator
in reply to Designbod

Taken from the pinned post for Newbies.... How to run C25K...

"The rest day from running is not negotiable, but does not have to be spent back on the couch again. When you run, unlike other exercises, you actually damage your muscles and the rest days are when they repair. Any non impact exercise, such as swimming, cycling, weights, Pilates or yoga will be beneficial to your overall fitness and to your running and will aid the repair and strengthening of muscles. The weeks of C25k do not have to coincide with calendar weeks. You may want to run every other day, or you may find you need more than one rest day between workouts…..both are fine."

.....and the Admin team are always advising folk to do some rest day exercise:)

Designbod
DesignbodGraduate
in reply to Oldfloss

Ah ... 😊 #Busted. This is the problem with not finding this excellent site till Wk 6! Right, I'm on it now! 💪🏼🏃💪🏼

Dexy5
Dexy5Graduate
in reply to Designbod

You are in good company designbod, I didn’t find the forum until w7 . Fortunately I was fitting the running around Pilates and yogalates already in the diary. I had to add calf and ankle strengthening exercises after seeing a physio. It’s worth getting those in on your rest days to avoid problems later.

Designbod
DesignbodGraduate
in reply to Dexy5

Wise words. Am still rehabbing a shoulder injury from a year ago so keen to do all I can to prevent, rather than rehab, any more 🙄

Dee_N
Dee_NGraduate
in reply to Oldfloss

Flossy....I’m guilty too of not reading the advice for newbies!! I have a feeling you told me to in week 1. 🙈Like @Designbod I’m doing little on rest days apart from the odd bit of yoga and stretching! Food for thought anyway. I may also go back to see if I can find that original post!! x

Dee_N
Dee_NGraduate
in reply to Dee_N

Just looked back Flossy and it wasn’t you! Phew 😅

Designbod
DesignbodGraduate
in reply to Oldfloss

Hi Oldfloss any chance you could link to that post. I've trawled through the pinned posts but no joy. TIA 😊

misswobble
misswobbleGraduate

Walking 🚶‍♀️ cycling 🚴‍♂️

Yoga etc is lovely A mix of things to make sure you’re using all your body 💪😃👍

Designbod
DesignbodGraduate
in reply to misswobble

Yes, I love yoga and need to get back to it. Do you do it at home? Any DVDs/you tube vids you'd recommend? I tried Yoga with Adrienne but she's a bit too 'California' for me (no offence to any Californians intended). 🙏🏻

misswobble
misswobbleGraduate
in reply to Designbod

I do it at home to two Tamal Dodge dvd’s I’ve got. It’s very relaxing as he is an oasis of calm. There is a beginners and an intermediate. Both are challenging but they really help stretch you out Some of the moves are difficult but we can only improve with practice

Designbod
DesignbodGraduate
in reply to misswobble

Thanks for that, I'm going to check those DVDs out. I've just done the Yoga with Adriene for Runners on You Tube and have to take back what I said about her as it was very calming and some good, deep stretches for legs. I added in some back ones as she didn't cover those and my back takes a pummelling with running.

Happy practice 🙏🏻

misswobble
misswobbleGraduate
in reply to Designbod

He does the tiniest of moves for backs. You think how can something so simple be sooooo good 👍

I do yoga and walk my dog, that’s all. I used to ride, but lost my horse a couple of years ago. Running is my new found joy! Love it. 😀

Designbod
DesignbodGraduate

cheekychipmunks So glad to hear you love it, I'm still waiting for the running bug to land but ever the optimist!

Sorry to hear about your horse ☹️

Jay66UK
Jay66UKGraduate

I’ve still done nothing but the three runs a week. Don’t copy me!

Designbod
DesignbodGraduate
in reply to Jay66UK

See above. We should be grateful we've not had a major injury! Oops, on it now.

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