Running/strength/physical job-finding motivation and fitting it all in

[Frogdoglog]

hello, first time discovering this board, everyone seems super motivated so hoping it will run off in me if I hang around here a bit!

I used to be quite fit and ran a lot, did a couple of 50k ultras and regular CrossFit up until 2019. After a few years of stop-start running due to finishing my degree, endless sick kids, separating for my dc father and a long term injury I ended up with severe depression, and several stone overweight. I’ve realised I need to keep running consistently for my physical and mental health so last made a by effort to get back into running, trained for a hard 25mile trail race and then my db passed away and I was back where I started by the end of the year. At the beginning of 2023 I started running again was building up some good base miles but then dd ended up in hospital with pneumonia, followed by a week of ds having Covid and being really poorly and off nursery for a while so i’ve given up again as I’m sick of always losing what ever fitness I gain whenever something like this comes up.

I need to find a way of being more resilient to these constant curveballs so I don’t just end up wallowing in misery, stuffing my face with chocolate and letting my fitness disappear while I get fatter and fatter.

One thing that I think would help would be having a proper consistent routine, ideally I think having a coach would be the best thing but I just can’t afford one. So I would love some tips for how other fit a good routine/ training plan around work and kids.

For context I currently work as a dog walker so walk around 20000 steps 5 days a week. I do most of my runs running a one mile loop around my house at 9pm once my younger dc are in bed and eldest ‘babysits’. I do have a couple of dog clients that I run with so I do a couple of super easy runs a week with them. I do absolutely no strength training so destined to be injured again unless I find time to fit it in.

this is a rough idea of my current week:

Monday dog jog 3miles
Tuesday 4miles loops around house inc some intervals/hill reps
Wednesday just walking at work
Thursday plan to run loops, usually don’t because it’s so late by the time we get home firm kids activities
Friday dog jog 3miles
Saturday EOW when kids are away park run or easy trail run
Sunday trying to build longer trail runs EOW but just 5-6 miles of loop around house if kids are home.

I need to find a basic, non complicated and effective strength training routine I can follow consistently a just a couple of days a week any tips for YouTube workouts etc?

Does anyone else have really limited time for running an manage to train consistently?I would love to see other people’s weekly routines! Ideally I would like to get back to running ultras but at the moment just building a proper base is proving very difficult 😬

Are you sure you can't afford an online PT? It sounds like you have a good idea what you're doing, so them helping with a strength programme that fits round what you're doing plus accountability might help? Online ones can be fairly cost effective and have developed massively recently due to covid.

Hmm …

Are you sure exercise is the issue? Because you get plenty already. The constant round of illness, depression, injury suggests you might be in need of a wider life overhaul.

Obviously I don’t know your financial situation - but have you been able to concentrate, recently on making your home a warm, dry, retreat for you and your family? Do you all have a good diet - fruit, veg, whole foods, good protein, oils, nuts, seeds, almost no processed or ready made meals?

Honestly it sounds as if you’re driving yourself, rather than nurturing yourself - and I think you may need more of the latter right now.

I would be looking to think about less running

I'd try and do yoga because I think that helps prevent injuries and is something that you can keep going with/ pick up again if you lose a few weeks to illness or life . And it often has a strength element

And weights - Caroline girvan does lots of your tube series which you can do at home starting with baked bean tins whilst you learn the shapes

I'm sorry to hear you've been having such a tough time op. Exercise will help you feel better, but you need to find something that works for you, and don't put yourself under too much pressure. Youtube workouts are great because you can fit them in around your lifestyle. I really rate Heather Robertson. I'm currently doing one of her 12 week programmes. I'm on week 10 now and I've made big improvements in my strength and fitness. The best thing about her is the variety of her workouts, so I don't get bored. Have you got any weights at home? I found that I kept needing to buy heavier dumbbells and kettlebells, and they can be pricey, but they are a good investment in the longrun.