Nothing JM has ever produced or promoted is strength training notwithstanding her claims to the contrary. JM workouts are cardio, nothing more, the use of barbie weights does not make them strength training.
You need to search out and find a full body and compound movement strength training programme using weights which will challenge you at 8 to 10 repetitions. Look for the books Body for Life or The New Rules of Lifting to educate yourself about strength training and find workouts.
I try to strength train 2x a week as well as doing some additional cardio as it is actually my cardio fitness that's having trouble keeping up, I do bike or elliptical for about 30 minutes on non-run days and it's helped my running substantially.
Fitness Minutes: (17,443)
999 7/3/13 10:53 A
Thanks everyone for the advice! Today I did part of Jillian Michaels' "No More Trouble Zones" strength training DVD. I think it was even harder than running!
Fitness Minutes: (15,946)
1,078 7/3/13 10:48 A
I've definitely noticed improvements in my running this year after I started ST compared to my running last year. On my non-run days, I would swim or even use the elliptical since I wasn't actually striking my feet down like in running. But it all depends on how you feel. Definitely get the ST in, and the cross-training days are up to you!
Fitness Minutes: (6,345)
234 7/2/13 10:24 P
Just voicing another recommendation for strength training, and possibly some light cardio, depending on how you feel. If you do cardio on those days, definitely stick with something low impact (swimming is great for that, since it's summer time!). Strength training will really help in the long run though. It boosts your metabolism (because muscle requires more calories to maintain than fat), which will increase your calorie burn. ST also keeps you from losing muscle mass through cardio. It is very important to a well-rounded exercise program. Also make sure you are stretching, as that is critical as well.
The key challenge of C25K is not your cardio fitness (this can increase pretty quickly with regular exercise), but rather the time it takes for your leg muscles and tendons to adjust to the impact of running.
Strength training works the muscles differently from cardio, and you can strength train at any time (including on running days), although it is best to avoid doing ST and cardio in the same workout session. ST should be part of any exercise program.
It is also fine to do lower impact cardio on non-running days, although a genuine rest day once a week or so is recommended.
Fitness Minutes: (14,252)
9,689 7/2/13 8:51 P
Strength training: Yes, yes, a thousand times yes. It doesn't matter WHAT you're training for, or what your goals are, strength training should be a part of them. Strength training will help you burn more calories, improve performance, and boost metabolism. A full-body strength program is critical for every exercise program, and without it, you're doing yourself a major disservice.
Fitness Minutes: (17,443)
999 7/2/13 6:10 P
I am currently in Week 4 of the couch to 5k program. I'm finding it very challenging because I've been completely inactive for so long, and I have at least 50 pounds to lose. I'm wondering if I should use my rest days to rest completely, or if I should be doing strength training or other cross training activities. Any suggestions?
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