I'm looking for advice on my weekly exercise.
Running is my priority; my goal is to run a 10k in April and/or June, and work my way up to a half marathon next year. I've been running for 12 weeks (started with jog/walking and now run 5-6km slowly 3 times a week. I want to gradually increase my mileage - could anyone suggest a safe amount to increase each week and if I should be increasing the length of all runs, or just one. Is it too soon in my running career to think about doing speed work and "long runs"? I had worked up to a 7km run but have scaled back to 4-5km the past couple of weeks as my runs felt harder and I've been having twinges in my knees (they come and go within a run, sometimes I notice it coming downstairs). They've been fine for the past few runs I think. I live in a hilly area so can't avoid hills. My shoes still have life in them but I'm not certain they're the best type for me any more (was fitted for them years ago and I think my footstrike has changed) so am going to visit a running shop in the next couple of weeks.
I've been doing swimming lessons for about a year and I want to stick with these. Some weeks the lessons have a lot standing around waiting/watching other weeks I find tough. If I've done a lot the day before, sometimes it feels like I have no power in my muscles and it makes the class a real struggle.
I do short yoga sessions after my runs and occasionally do another one or two short routines during the week. I love yoga and would like to add more of this in to my programme.
Following advice I've read on Spark, I want to start strength training. For the past few weeks I've been using machines in the gym , mainly upper body but also the squat machine and the quads machine. I haven't done the hamstrings in isolation as I think mine are overdeveloped compared with my quads. I've read I should be doing ST 2 or 3 times a week but I'm not sure when to fit this in. Ideally I'd do it on a weekday as the gym is busy at weekends. Or could I do bodyweight exercises like pushups at home? I don't have any equipment and I'd rather not buy any at the moment.
So this is what I'm currently doing:
M - Run
Tu - Swimming Lesson
Wed - Run
Thurs - Gym: Strength Training, then elliptical for about 35 mins.
Fri - Run
Sat - Sometimes I cycle depending on weather. Sometimes I walk,sometimes I rest.
I'm sorry for the long post - just wanted to give a full picture of where I'm at.
Edited by: DHARMAPHILE at: 2/29/2012 (12:48)
Starting BMI 31.6
Current BMI 23.1
No act of kindness, no matter how small, is ever wasted.
| current weight: 160.0