Hiya, I would love some advice please, if you don't mind?I am halfway through C25k week 7- unbelievably slow.
I have started doing the yoga with Adrienne on the days after the runs and now possible may be able to swim on one other day.
Does this sound a good combination please? Or do you think there is something else I need to focus on or am missing? I am unfit and 50 and just doing my best to start 🤣
Thank you so much for any thoughts...
Sounds good to me, don't forget to relax and recover. I started with a few squats daily, I did 10 while I brushed my teeth and over time these strengthened my legs 😁
Thank you Sue- should I take a day off, just walking?
I did the squats daily, I think the yoga and swimming are good, as long as you don't run on consecutive days, you need to recover between runs, walking is good too, but every so often I'd take a day to just do nothing, mind you I'm 68 and recovering from illness
Good choices, and it is so important to keep up some strength and stamina, exercises, on some rest days, and as SueAppleRun says, real rest days are equally important.
There are loads of ideas for these exercises, on the S and F Forum.. do take a peek!
Brilliant, thank you. I'll keep that in mind and check the link for ideas.
well done to you for getting going. I wouldn’t worry too much about being slow - 6 years on I’m nothing if not slow! However so long as I raise the heart rate I’m good.
I try to “run” Mondays, Thursdays and Saturdays and then I do QiGong on Wednesdays and Yoga on Tuesdays and Sundays and use Friday as a rest day. I need discipline or I just let things slide. I try to do some arms weights as a yoga warm up too. If I’m not so well (I’ve had two lots of COVID) or a bit run down/off I just do some stretches or gentle yoga and or go for a walk instead of a run. I also have a two mile walk to work two days a week so I count that as exercise too!
Reading this back I sound like some kind of fitness fanatic but I promise I’m not - it’s more about doing something for 20-40 minutes each day. The positive side effect is getting off the couch and going for a walk or doing some yoga means I put off turning the heating on for another hour or so🤣. I’m far too old to worry about speed and it’s really all about maintaining a very creaky engine for as long as possible. Good luck and remember you are doing more than most xx
That sounds like a good combo!! I agree with everyone here about total rest days, as well.
Perhaps think of some strength training as OF mentions in the sister forum...
And don't worry about being slow! I used to laugh that my briskest walk was faster than my running! As OF also says: 'slow and steady'!!
Thank you so much for the encouragement! I also need to choose certain days to make sure I am doing something, or it's easy to say I'll do it later...
Strength and flex exercises
Cardio between running days? 
Achilles exercises - Eccentric Extensions
Warm up exercises before running
What other exercises do you do?
