Anyone been a runner and switched to gym/weightlifting?

[Spck]

So been a runner for years - not fast but v consistent. Now post menopausal and finding running harder. Think it is having more of an impact on pelvic floor and not necessarily giving me the toning I want. I wanted to move more to gym work and machines but wondered if anyone has done this and what they felt the benefits were?
I know I can do both but realistically I run 20 + miles a week and couldn’t combine this with the gym as I like to have 2 days off a week. So to incorporate gym I would have to reduce running.

I was coming on to say the sane thing. Crossfit is amazing you get the pt input without having to pay pt prices.

I'm not sure as I never considered myself a serious runner and ran less and less as I got older. Now my focus is very clearly on strength training.

HOWEVER, I'd just like to point out that Caroline Girvan is also a marathon runner! I think she's even run the NYC marathon.

So, I guess if one is truly dedicated, it can be done.

Ok, I'm thinking this Caroline Girvan might be worth a look!

That’s interesting that she is a marathon runner. Although working out is her day job - for most of us it’s the time to do both.

Caroline is a very experienced person fitness trainer. She has done 3 Q&A sessions - here is the first one:

Generally, I do x2 Legs Bums Tums, x1 Bodytone x1 Bootcamp/HiiT training. All incorporates weights. X2 days off but I will incorporate a 3km fun run with my son during Junior Park run on a dat off day. I used to run 5 to 8k regularly. I saw the biggest difference once I switched away from running in less than 3 months training. Now...Far less back flab, chicken fillet underarms gone and a defined upper body frame. Fat bum gone
My face has become angular too. Definitely worth switching things up!!

That’s good to know @CookieDoughKid - that’s what I was wondering that if you switch to weights more than running what does that do to physique/fitness. Have you found you have lost any aerobic fitness?
I’ve started Caroline Girvan but her routines are really hard! I ache the next day and often can’t finish them. Does anyone who does her think is it better to switch to a more gentle trainer or to keep going until I can do a full routine. I do love her silent style though and the 45s on and 15 s off.

As Caroline keeps saying - it's you against you. Do it at your own pace. Use MUCH lighter weights. Modify as necessary.

Also, I often insert a non-Caroline day if I'm not in the mood. Growingannanas, Rebecca Louise, Heather Robertson, etc. HIIT and/or shorter workouts.

Growingannanas has some excellent HIIT workouts with weights. Her format is very similar to Caroline's, i.e. no talking, but she's definitely less challenging. I really like her.

You WILL get there. Just accept you'll never be as fit as Caroline. You'll still be fitter than at least 80% of women.

I'm in my 60s and in better shape than I was in my 40s. Currently finishing Epic Endgame and planning to do Epic Heat for the 3rd time. I have been doing her workouts for 2 years and absolutely love them.

@Spck I go to a bog standard cheap PureGym in town near me and do all their fitness classes. Their instructor style is like Caroline so short bursts i.e. 45mins on / 15mins off. When I started I couldn't even do 3 pressups on the floor, now I can do 23. You do not HAVE to keep up. Do it at your OWN pace, eve with no weights - get used to the movements. If you have to stop, then stop. Next time, see if you can do one more rep! Technique is important but that can come later.

The benefit of Caroline and others like her, is that it is ''whole body'', so you're using muscles you're not used to. I was losing some weight whilst running but actually, it wasn't sustainable because I like my food too much!! If I stopped running, I would gain weight. Since I've switched, I've remained stagnant in my weight, actually I think I've even increased my weight a little but I lost have more inches and that means I can eat more normally and even if I miss a class or eat the very occasional donut - it doesn't affect me because muscle burns more calories.

Truthfully, I believe I can run a 5k but not at the speed before. My goals are now different, I no longer feel the need to be fast and win at races - life is so busy as it is - but I do want to prevent age related problems, lose inches and be strong and look like I have the whole body half my age (LOL).

I agree, @CookieDoughKid - I no longer need to diet in order to prevent weight gain. As long as I don't drink calories and keep my icecream addiction in check...

Because I now have real muscles, I actually weigh more than I used to - but my skinny clothes still fit!

As an absolute beginner who's just joined a busy gym what should I do? Used to run but too many injuries. Can I use Varoline Girvan workout in the gym?

@Anothernamechange24 Join some classes and get a feel for what you like and will return to. Mix it up. Do Bodytone exercises with strength and resistance. Or try a Personal Trainer once a week if you can afford it to get you on a plan

@Anothernamechange24 , totally agree. Try some classes, see what you enjoy and what works as a regular routine (this is very important IMO, much more so than what the activity is), and then build out from there.

Here are the NHS recommendations www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/ so make sure you are ticking the basic boxes for strength and cardio, and take it from there.

Thank you, not a massive fan of classes and can't afford a PT sadly.

Fair enough. As an absolute beginner, I wasted years messing around in a gym with no real progress - though some fun and I guess better than nothing. Started doing bog standard high street gym classes (I just chose the ones where other people rated the trainers), with much trepidation, learned loads, now train much more seriously. You do risk injury as a beginner with no professional input, IMO and IME though.

@Spck I’ve never been a runner but I have taken up weight training in last three years. Loving it and have definitely added muscle and burnt fat (along with significant changes in way of eating too) Just wanted to say please be careful in how heavy you are going especially with the big compound movements like deadlifts and weighted squats. These also can have a negative effect on your pelvic floor especially if core strength and breathing are not right. I’m currently doing a modified programme with dumbbells rather than barbells until pelvic floor physio gives me the all clear to resume 😀👍 I’m mid fifties perimenopausal and mainly got into the weights for bone strength

Thank you that's helpful. Can I use a YouTube workout in the gym, are there any thst use gym equipment?

I would recommend a really good HIIT bootcamp outside. It will give you the same endorphins and you can still enjoy the outside workout (having been used to running). As you get older you also need to have the weight bearing exercises that are found in bootcamps.

Ok thank you, sounds good but really want to do something on my own not with others.

@Deanefan thanks for that info - I think I have been using too heavy weights and I have felt like it affects my pelvic floor. So I’ll try Caroline again but go down in weights

Regarding weights: I started using dumbbells about 4 years ago, using an ancient pair of just 2.5 kg that someone gave to me. Since then I've acquired 5 kg, 8 kg and 12 kg, and I still use all of them, depending on the workout. If I'd known that I'd get so serious about weights I'd have boughta good set of adjustable dumbbells.

I'm always very careful when I start using a higher weight and I've never injured myself. I try to challenge myself without going overboard, and I have become very attuned to my body.

As for Caroline Girvan, I would suggest doing her Beginners workout several times - as long as it takes to get familiar with the various moves and feel comfortable.

I always watch her YouTube workouts the night before I do them so I know what to expect. I also listen to her very detailed explanations and demonstrations at the start of each workouts, particularly for compound movements. Typically I use about half the weights she's using.

When I started out I would modify a lot, e.g. just do basic Bulgarian rather than elevated lunges, dispense with yoga blocks or resistance bands that make movements more challenging, do hip thrusts on the floor rather than with shoulders on sofa, et cetera. If I get tired I do alternate pressups or raises. When she does all kinds of burpee and pushup variations I just do the basic ones.

It's me against me and I'm just happy that I can now do 15 straightforward pushups, which i never thought possible when I started out.

@FlowerArranger very good advice about the modifying exercises initially to make them easier. For me this is where the PT has been invaluable. For context I have moved from barely being able to climb a steep fight of stairs to loving HIIT and can deadlift 45kg for 3 sets of 8 reps

Re pelvic floor I was listening to this the other day podcasts.apple.com/gb/podcast/barbell-medicine-podcast/id1199780143?i=1000527192197
Conclusion was lifting might reveal pelvic floor weakness but it's not causing it or making it worse. There's more to it than that but it was reassuring regarding the often contradictory messages that middle aged women get about needing to strength train on the one hand, but at a time when pelvic floor issues are common.

Does that podcast control for technique? Because if you are ‘bulging out’ when putting an effort in while exercising ie your abdomen bulges a bit (& also your pelvic floor) while doing the lift (or anything) you are increasing intra abdominal pressure. Doing this strains the pelvic floor. Lifting while carefully wrapping and contracting abdomen IN, lifting pelvic floor and breathing all the pressure out wouldnt as it doesn’t have any extra pressure iygwim. (In the case where your other muscles can’t easily carry the weight, whether they are the muscles that should be or not - ie you are putting in an effort)

@deeperthanallroses i did wonder if sitting down and doing weight machines would be kinder to pelvic floor than doing weight videos on you tube where you are squatting and standing lifting weight?