Do you exercise every day? Is it easy to stick to?

(36 Posts)
risingsunshine Sun 05-Jan-14 06:28:33

I'm a couple of stones overweight and have a 5k run coming up. shock

I'm thinking about getting up early (5.45am!!) and doing c25k 3 times a week and 30DS on the other days. Maybe with Sunday off.

Does this sound doable?!?

Chopstheduck Sun 05-Jan-14 07:01:50

I would have found that a bit hard when I first started, depends really how fit you are?

I would suggest something a bit more low impact to alternate with the running to begin with, like Pilates - which would stretch you our nicely and build core strength to help with the running. 30DS involves quite a lot of jumping which can be tough on your joints if you aren't used to it.

Good luck with the 5k!

I do exercise almost every day, but I started couch 2 5k nearly a year ago. I now do 2 x body pump, body attack, a spin class and a 2-3 runs each week.

Chopstheduck Sun 05-Jan-14 07:03:09

oh and a body combat class. I find it easy to stick to, but I love it and get very grumpy if I don't get my fix grin

EauRouge Sun 05-Jan-14 07:37:58

I've been running for over a year and I'm doing 30DS as cross training for my half marathon. I think if you're just starting out then rest days are really important. I have a rest day every week (sometimes two).

When's your 5k? You can do C25k every other day instead of 3 times a week and that cuts it down to 8 weeks instead of 9. But it's not something you can rush any quicker than that without risking injury.

mumtosome61 Sun 05-Jan-14 07:42:51

Rest days are super important. Trust me on this one - I was 6 stone heavier this time last year, threw myself into a rather intense routine of gym 3-4 and power walking the other days and ended up with shin splints hmm. It was so tempting to get my trainers out and run as I had spare time, but like Chopstheduck low impact, stretching exercises that helps the muscles really help. The muscles, especially if unused for a period of time, need rest days to repair - and the act of repairing actually burns off a fair few calories too.

risingsunshine Sun 05-Jan-14 08:39:59

It's at the end of Feb, so not much time!

Six stones in a years is amazing, well done!

I'd love to go to classes at the gym but my nearest one is 1.5 hours away! I think I'll try running for 3x per week and the shred for 2 days. Then that gives me two days' rest and I'll see how I get on from there. Thanks! smile

I exercise 5-6 days a week, occasionally twice in one day. If you have the time, it's definitely do-able but make sure you listen to your body and have at least one day off. I usually have two on the weekend. This works better in practical terms for family stuff but I also feel my body recovers better. Having said that, if I feel very achy or tired mid week I'll take a day off. I also never run or lift heavy weights on consecutive days, my knees hurt too much if the former and muscles don't recover with latter (30ds would be ok though).

Oh, and if you do it for a month you will probably find it harder not to stick to grin - for me a weekday exercise session isn't really something I think about doing/not doing, it's a bit like brushing my teeth!

I've done the c25k. It's a fantastic program but if you're as unfit as I was you'll need the rest days. Your legs will ache and get injured otherwise. Play it by ear and see how you go.

Hmm, just saw Toad's post and noticed you are starting from scratch OP. In which case I would maybe add in some push ups, tricep dips and a plank for as long as you can hold it once you have done your run, but stick with that on alternate days for at least a few weeks. Maybe some gentle stretching on rest days. Then think about introducing the shred on in between days.

risingsunshine Sun 05-Jan-14 10:19:17

Yeah I am pretty much starting from scratch, I made it to week 2 of the c25k before Christmas, and then of course the holidays got in the way! grin blush. Thanks for the tip, you sound quite an expert on this so I will follow your advice! smile

Cool, I'm thinking as much about your immune system and energy levels as your muscles and joints, exercise will impact on that and there's no point exhausting yourself by going flat out then getting ill and having to take a week or so off to recover smile.

Lazysuzanne Sun 05-Jan-14 11:59:26

Going from no exercise to every day may be too much, I'd be inclined to ramp it up more gradually.
As others have said it's important to monitor yourself and reduce the intensity, frequency or duration if there are signs of overdoing it.

I have found that my capacity for exercise is linked to the amount of stress in my life generally.

ArgyMargy Sun 05-Jan-14 12:02:25

Every day is likely to be too much. I run every other day which suits me fine.

risingsunshine Sun 05-Jan-14 12:04:47

Oh dear Suzanne, that doesn't bode well for me if so! Maybe I should stay tucked up in bed!! grin

I'm hoping I can create a new routine for myself, as simple and usual as brushing my teeth or making a cup of tea in the morning!

Plus I am worried about making a fool of myself at this race, and I can't fit into ANY of my jeans any more blush. Put simply, this has to work.

coffeeslave Sun 05-Jan-14 12:11:34

Rest days are very important. Ditto adequate calories. It might seem counter-intuitive to eat enough to support your exercise, especially if you're looking to lose weight, but if you don't feed your muscles you will burn out quickly! Aim for 2 rest days a week, I reckon.

When is the race Rising?

Lazysuzanne Sun 05-Jan-14 13:03:08

So starting from scratch as an unfit non runner, 2st overweight and you want to do well in a 5k race in about 7 weeks time?

You will be able to make a improvements to your cardiovascular fitness and body composition in that time but it can take much longer for the musculoskeletal system to adjust safely to the demands of running.

Lazysuzanne Sun 05-Jan-14 13:08:39

Some people (ie me) are just not good at running, you might take to it really well and make good progress.
But pushing yourself too hard can lead to injuries which hinder progress.

risingsunshine Sun 05-Jan-14 13:21:58

7 weeks today. I don't want to win, just don't want to come last! Though if I do I guess I can always hobble and feign an ankle sprain haha.

Oh dear. Worried now. I can't pull out as I said I'd do it and I don't want to let others down. Just checked my bmi, 26.3 shock sad

Lazysuzanne Sun 05-Jan-14 13:27:11

How good are the other runners?

Don't worry Rising, if you stick to the c25k plan you should be fine - just listen to your body as everyone has said smile.

AutumnStar Sun 05-Jan-14 13:49:55

I'd definitely second what others say OP on mixing it up a bit. I exercise nearly every day (have one rest day a week, sometimes two) but I do different things so I'm not straining the same muscles and joints all the time.

Generally I swim about a mile three times a week, do at least one session of hot yoga or pilates and a couple of runs/aerobics sessions.

Listen to your body and don't push yourself too hard to begin with. If you've got severe muscle aches then swimming is great to loosen you up a bit. Good luck, you sound really determined! You'll be really proud of yourself when you cross that 5k finish line.

tiggyhop Sun 05-Jan-14 14:41:07

Don't run more than three times a week.

I exercise daily. If I rest one day, I find it harder to get back into it.

risingsunshine Sun 05-Jan-14 15:05:53

When do you fit it in, falcon?

I do hard exercise about four times a week at the moment- Saturday and Sunday evenings, plus two mid-afternoon sessions during the week when I'm working split shifts.

The other days I do yoga in the kitchen before work at 6:30am. I don't do it as strenuously as I ought and have fallen back to sleep on the floor once or twice. blush

putthehamsterbackinitscage Sun 05-Jan-14 15:14:40

Rising you've had good advice already ....

I'd add to that with - what shoes have you got... If not runners, go get some from a proper running shop...

Stick with running alternate days, stretches every day, yoga or strength work maybe twice a week, and also look at nutrition as the other thing to work on.... If you drink, cut down, eat healthily rather than diet, drink plenty

And the final one... Make sure you get enough good sleep ....

The 5k is doable but you'll need to accelerate the programme to 4 runs a week or every other day....

ArgyMargy Sun 05-Jan-14 15:40:29

Yes hamster is right it is very very important to get proper running trainers. I made that mistake and paid the price - nearly put me off running completely. Go to a proper shop and spend as much as you can afford.

coffeeslave Sun 05-Jan-14 15:41:42

A BMI of 26.3 isn't huge! My BMI is over 29 and I compete nationally in powerlifting :-) (And no, that weight is not all muscle!!)

Chopstheduck Sun 05-Jan-14 15:51:14

Just checked back and wanted to add that I did the 5k in 5 or 6 weeks, starting 4 stones heavier than I am now. So please don't be discouraged. It is def doable in 7 weeks. I could barely run the 60 seconds to start with, but I found it so addictive and just started running for longer in the last run and built it up. I'm still technically overweight now but I can run 10 miles and have a resting heart rate of 55bpm.

Chopstheduck Sun 05-Jan-14 15:52:20

Oh and as well as trainers, a pair of running socks is an idea too, I got some horrendous blisters from wearing thick cotton socks which made me sweat.

risingsunshine Sun 05-Jan-14 22:13:32

With regard to trainers and kit, as my mum would say, I have all the gear but no idea!! wink

phdlife Sun 05-Jan-14 22:28:05

I hate exercise. Like OP I'm starting from scratch, 15kg overweight. Bought a rower. Doing some calisthenics and rowing, 2x a day but started with 3 reps/mins, then 4, etc. Slowly, slowly. 9 days, then missed a week over Christmas. Started again, then this sodding heatwave hit - temp is well over 30C and humidity over 80% - just sitting around doing lego with ds last night sweat dripping under my breasts, running down temples, buttcrack. Am disappointed in myself but this kind of weather totally saps my energy - cannot motivate myself knowing I'll still be hot even after a dip in the pool. Hoping for a storm this arv to cool things down.

risingsunshine Sun 05-Jan-14 23:11:47

Wow, where are you phd? I don't blame you feeling sapped, humidity is a killer for me too!

Well, I have made a plan, DH goes to the gym at his work, after work on M, W, F so I am going to give up my precious peaceful time then and do the c25k! Then fit in the stretching and exercises sleepwhenidie suggested, and just see how I get on. Still panicking really. It'll teach me not to sign up for any more bloody runs!!

Don't panic rising, it's good to have a goal, you can get there in 7 weeks - take it steady and remember it doesn't matter how fast you go, you'll still be lapping everyone still sat on their sofas talking about running rather than doing it grin! Good luck.

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