Tips wanted to help me get properly strong and fit (from a very poor starting point)

[kayjayel]

Hi,
I'm hoping to gather any tips and suggestions of how I should start to get myself fit over the next year, from experienced strong, healthy and fit mumsnetters.

I currently can jog (very slowly - about 13-14 minute/miles) for 2-3 miles, and I do bits of yoga to help stretch and recover, and I cycle a 3 mile commute once a week. But my job is really inactive, so I generally sit a bit too much. I feel very unfit and am about 2 stone overweight.

I would love to be able to run a 10k next year in around 65 minutes. The last few years I've done a 10k fun run, but got increasingly despondent about how slowly I run (1 hr 20 for last one), and have decided now I'm not doing a run until I can do it at a better pace. So one of my goals is to get faster.

I've tried Shred, and I get bored and don't stick with it more than a week. I haven't got a lot of money, can't afford the gym. Running works as its the only thing I can fit around mine and DP's shift work. Regular classes are difficult due to shift work and childcare.

In the past I've focused on running and followed programmes to try to increase speed and distance, with a bit of success, but I lose any (small) gains very quickly, so I think I may not be doing enough, or not doing it properly.

Does anyone have any wisdom to share on specific classes/exercises/frequency or type of running they've done that made a big difference to their fitness. For instance I'm not sure whether I should stop doing my slow jogs, and instead try to do walk-runs at a faster pace and then increase the length of the running? Are there other types of exercise I should combine with the running for better effects? Should I have rest days and if so when? I really want to commit to this properly before I feel too old.

Thanks!

I joined a running club with other women. Great fun

How about the military bootcamps? Run in parks and on different days/times so more flexible and some you can pay as you go
Second running clubs, we have quite a few locally

Hal Higdon's training plans are fab and you can choose your level. You MUST not skip the rest days...they are just as important as the active days (walking and conditioning is still fine on rest days). Two things that have really helped boost my speed are: light resistance training (I have a set of hand weights and do squats and lunges with them after a run) and intervals (alternating sprinting/running). Also, I get a LOT faster when I'm at my happy weight rather than five pounds over. Sad, but true.

You need something that involves a class with others. How about a bootcamp. Mine does insanity/boxercise/Hitfit/ME. Twice a week. If you cant do the specific classes maybe your local leisure centre has different classes at different times

You need to do some interval training, so rather than just jogging at a steady pace you need to mix it up with some sprints/hills/stairs. Do you have anywhere nearby to do some hill sprints? Can just be a short hill sprint up, jog down to recover. Add these into your run it will start to make a big difference. set yourself the challenge of X number of sprints per run and then increase it when that gets easy.
Also, get yourself a resistance band. Tons of exercises you can do with them, in your living room.
Finally, what do you do for work? Are there stairs at your office? Take them ALL the time, no lifts etc, Make excuses to get up and move around as much as possible (if that is possible, totally understand not in many jobs!)

Thank you, this is what I need. I've looked at the Hal Higdon and it looks really helpful. I haven't ever really considered including cross training or specific rest days in the week, I think that will help me to think fitness is an everyday project, rather than fitting in a few bursts in the week when I can. I definitely want to do some interval training, I'll google some ways of doing it and see what my unfit body might manage. Also I've not every focused on strength, possibly if I do it may make a big difference.

I would love to do bootcamps, but I've looked at local ones and my diary, and I wouldn't be able to get there half the month. This is likely to change next year so I'm going to aim to get fit enough to maybe start next year as they really appeal.

Thank you!