Is 3 x 5km a week enough exercise?

[Readysetcake]

Been running (or jogging, I don’t feel I go fast enough to call it running) for 8 months and enjoy it once I’m out. But, Im an inherently lazy person so find it hard to get motivated to get out the door and to push myself further. I can comfortably run 5km now and wonder if this 3 x a week is enough exercise to keep fit? Also do 1hour Pilates 2/3 times a week.

I kind of feel like it isn't and wonder what more I should do without putting myself off (again lazy and easily give up).

Should I strive to run more times a week, or keep it 3 x a week and just longer each time or just faster over same distance?

I’ve grown up seeing my mum complain of being overweight and suffering painful back and hips.

You need to be careful though, because a bad back, hips and knees are also the results of over exercise. I've had torn cartilage in my knee, stress fractures in my tibia and 2 herniated discs.

I try to do similar, or two longer runs, and it’s enough to help me feeling reasonably fit and keep my weight down! So I think it’s fine.
You could try and increase your pace a bit-
Trying to consistently finish in under half an hour is a good start. I am usually 30-31 minutes but sometimes challenge myself with 27/28 minutes (could do 21 back in the day 🤣)

9 minute miles for cross country with hills is seriously impressive in my book

Where did the OP say she's running XC? Sorry if I've missed something.

I'd do weights twice a week if you want to avoid sore hips and back. 31 mins 3 x a week is fine for cardio. You could check your heart rate zone with a sports watch if you want to see if you are getting fitter or not.

Guess it's all about perspective. I run 5k in about 35 minutes and am chuffed with that. If I manage twice a week I think I'm an Olympian. And fwiw I consider myself pretty fit as does everyone else.

How do you feel in yourself? I'm in my 50s. It's just about keeping moving and enjoying it. There will always be faster and fitter folk and you'll always be faster and fitter than others.

bloke at work had a heart op - cardiologist told him there is as much evidence to prove too much exercise is a bad for you as too little

I don't think you gave your age but everyone is different. I can't run 5km faster than 35 mins like @Woollyslippers and in fact, I find it more enjoyable if I'm doing it in 40 mins (I'm late 40s but am asthmatic too). I also prefer weights, I just think it suits my body better

you do what works for you - if you feel good doing 3x 5km a week and pilates then great. You could mix up your runs as someone else said and maybe do say one quick 2-3km instead of one longer and a bit slower 5km. Sounds like more than enough to me and is certainly more than most people are doing

but if you're looking for something to aim for - nike run is good as it has guided runs (fast ones, slow ones, motivating ones etc.)

Gosh @IamTomHanks that all sounds painful! My dad was the opposite of my mum and always doing some form of sport, but now has very bad back problems. So I get too much exercise is a bad idea too.

Thank you for all the encouragement. I’m 36 and have no desire to run very fast, race (though maybe park run when they start again), be above average or be in any particular grading. @Graciebobcat I definitely feel stronger from doing Pilates I certainly feel my muscles after so it’s not a gentle class. I’ll try some bodyweight exercises and if it’s not for me go back to the Pilates.

I just want to know I am doing enough to stay fit and healthy (obviously diet plays a big role). Sounds like I’m doing enough to keep ticking on by but happy to try and do a bit more. I’m pleased with my progress so far considering I was quite unfit back in March.

I will take on board suggestions and try switching up the runs rather than just doing the same pace. I’ll check out Nike run thanks for the recommendation @HappyThursdays.

This is a great place to come for tips. Thanks again!

I do the exercise bike 20 mins 3 times a week and that's enough for me haha.

@fellrunner85

9 minute miles for cross country with hills is seriously impressive in my book

Where did the OP say she's running XC? Sorry if I've missed something.

She says she is running up hills in south Wales.

Yes, I thought that's what she said. XC is a totally different thing. Sorry - didn't mean to derail the thread.

No problem, sorry for derailing also. I did project rather that the hill running might be off road/rural, which OP didn't say at all to be fair.

If you are running off road then you are running Xc. Not sure if the op is or isnt.

@MrsMiaWallis

If you are running off road then you are running Xc. Not sure if the op is or isnt.

Correct

It’s running on any unpaved surface

Nooooo! XC is not the same as running on an unpaved surface. At least not to runners it isnt. That's why running shoes are named as they are.

So...
If you're running off road you're usually trail running. Hence why most off-road shoes are called trail shoes.

If the ground is particularly steep and boggy/rocky, you might be fell running and therefore require fell shoes.

If you are running through thick mud and could not stay upright in either trail or fell shoes, you are running XC and require XC spikes.

You would only usually say you're running XC if you are in spikes, teeny-tiny shorts, and in a field full of running club tents. Usually said field is in somewhere like Mansfield. It has a bacon butty van, lots of angry men brandishing tape and whistles, and lots of very young, very fast, girls with tightly braided hair and running knickers.

Away from said field, you might remark "it's XC conditions out there" if you're running in thick mud in the rain, but you wouldn't claim to be running XC.

Those are the rules I'm afraid, I didn't make them

Thanks for clear answer

* Those are the rules I'm afraid, I didn't make them* Who or what organisation did?

@fellrunner85

Completely off pint but I remember your name now!!

I am very much a runner. And I had prolapse surgery 5 weeks ago. I recall you have too. I’m so sorry to derail... but in desperate.

Have you got back to normal in terms of exercise? How soon after? What was recovery like? As good as ever? Mine has not been a complete success but big improvement and I’m so hoping that I’ll still be able to run

Hi @jroseforever - perhaps I was lucky, but post-surgery I made a full recovery and have been running better than ever. It took time though, and for several months I really struggled, mentally and physically.

Please be kind to yourself, only 5 weeks in. The surgery is pretty major, and recovery is hard. I barely walked for the first 6 weeks and tentatively started running after about 12 weeks. Six months after surgery, though, I felt strong enough to go into a round of marathon training, and I PBd at both the half and the full marathon within a year of the operation, with no side effects.

Now, a few years later, I'm faster and stronger than I've ever been, but it did take time and patience. I really hope you're a lucky as I was. And sorry OP for derailing again!!

@fellrunner85

So kind of you. Could I possibly PM you please?

fellrunner I've spent more time than I should have at organised xc events and the terrain is no different to my off road running, in fact they have several races around here where I run on my own and train on a regular basis. I think you are being extremely pedantic.

And mud isn't a prerequisite and my dd ran the National XC champs in trail shoes because there was a tarmac bit. So...

@fellrunner85 do you have a link how you calculate running age? I'd be interested to find mine out and cannot find anything on google giving years, only percentages of people who perform better or worse.

Course you can PM me, @Jroseforever . Happy to help if I can

And there isn't a running age calculator as such, badpuma, but you need your actual age and a recent race time, to find an age-graded score.

"I thought there was some 'how out of breath are you' way for people to identify 'vigorous' but I am not finding it quickly."

I jog slowly and not very far, but I come home with a red face and sweating so for me that's obviously vigorous. Might not be for a fitter person, but it's obviously quite an effort for me.

"Purely objectively, 31 minutes is not a "good fast pace." "

Isn't it about 10k per hour and isn't that the around the limit between running and jogging. I'd say she's running rather than jogging so not going slow.