Hi,
After getting back into running after fracturing my ankle i've decided to join my gym to limit my road running. The trouble is they have so much on offer i don't know what to do?
I can do body pump,combat,balance,circuits,yoga all at no extra cost as well as the usual gym stuff. At the moment i do 2000m on the rower then 30mins on tradmill then lift weights and do some abs stuff.
My main motivation is to get rid of my belly and do stuff that will help with my running also putting on some muscle would be nice, so what do you do , recomend?
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Weights are alright - but free is better than machines as it works the stabilising muscles as well.
Too much treadmill work may change your running style - put 1% incline on it to suitably emulate road running. The other option is off road/hill/fell running - the softer terrain is gentler on your joints, and the uneven ground will strengthen your ankle stabilisers like you wouldn't believe (but I'd stick to flat sections until you're 100%, don't want to turn an ankle and snap it again)
I'm doing free weights then core stuff like ab curls,back extensions,plank, treadmill is random, 1% and speed is 13, my 10k time is 41mins and half time is 1.31, grizzly time is 3.10.
I keep reading in runnersworld that bodybalance is good for core work?
)
Good luck with it all, you've got some good times there!
Ab & core work consisting of benches, planks, cruches
Pressups
squats & lunges
I've only just started. I intend to buy some dumbells & upgrade to weighted squats & lunges as well as stiff legged dead lifts & good mornings which are possible the best full body execises you can do. At the moment I am trying to concentrate on form rather than weight
are you doing exercises specifically for it?
I'd be interested to learn because I do a fair amount of fell running and regularly twist my ankle.
I am now on a programme to try and strengthen it.
I'd hate the thought of not being able to run because I've knackered my ankle, surely its not the end of the road for you yet?
*sigh*
Toria- i think body combat is basically khai bo under a different name you recommend it then?
When I'm in the gym for a workout, I usually do:
10-15 mins cardio as a warmup
Upper body workout - Press-ups, bicep curls, tricep dips
Any lats exercise
Leg exercises - squats are good, so too are lunges but you need to be doing them correctly, leg weights
15-30 mins more cardio
Cool down & stretches/ankle balancing exercises.
Probably not the most rounded of routines but simple enough. I rely on the Pilates to sort out my tummy muscles.
Low reps, high weights are supposed to help increase muscle mass. However, I find that I use lower weights than most ppl but get better results as I concentrate on technique and moving slowly therefore not relying on momentum which is what a lot of men I see in the gym do. Please don't become one of those idiots slinging huge dumbbells around. It's not going to make you big & it's certainly not clever.
Typically I do one hour weights sessions twice per week, and incorporate the whole range of weights exercises... on fixed equipment and free weights....for almost every part of my body.
I've always done it to maintain my shape and physique. I'm not Arnie by any stretch of the imagination.
I try and mix heavy weights/low reps with lighter weights/higher reps.
I'd characterise this as cross training like any other programme, so I'd say just do it, and just do what you want/like to. Its all going to be beneficial.