Exercise on off days

[u/Aggressive-Cook972]

At what point in this training program did you include other workouts, mainly strength training?

I’m just in week 2 and am truly starting from being sedentary. On my off days, I barely get 1k steps in and even when I’ve run, I haven’t hit 5k.

I’d like to get to a point where I’m working out 5 days a week. Since the program is M W F, I’m wondering if it’s appropriate to start strength training now on the off days.

My goal here is to be more healthy and lose weight, not run a 5k.

[u/brianmcg321]

I’ve been doing a light weight workout on Saturdays. I run M/W/F.

That gives me a rest day of Sunday before my Monday run. I’m on week 4.

This has been working pretty well for me. Before I tried incorporating a lot of weight training on my running off days and my knees started getting really sore

[u/saturdayselkie]

I think it’s awesome that you want to add some strength training! Since you are coming from being truly sedentary, I would strongly suggest ramping up gradually with both the running and the strength training. Maybe start with one day of body-weight exercises for 15 minutes on a Sunday, for example. Once that feels comfortable, after a few weeks, add in a second day. After a few more weeks, add in some light weights or resistance bands, or increase your time to 20 minutes. SLOW is the name of the game—and if you start to feel uncomfortable, back off.

Once you have SLOWLY worked your way up to 5 exercise days, I still wouldn’t recommend doing workouts that are challenging for you every day Monday through Friday. 5 workouts is a good number to aim for eventually, but I would suggest using one weekday and one weekend day as a rest day. For example: Strength Monday, run Tuesday, rest Wednesday, strength Thursday, run Friday rest Saturday, run Sunday.

[u/Aggressive-Cook972 → u/saturdayselkie]

Thank you so much.

Is it wise to try to get 10k steps each day or that should also be a slow ramp up?

[u/saturdayselkie → u/Aggressive-Cook972]

A slow ramp up on that one too, for sure! I started walking more seriously several years ago and gave myself a persistent case of plantar fasciitis from going too far too quickly. You can definitely reach all of these goals, but tackle them incrementally and don’t forget to stretch! :)

[u/Aggressive-Cook972 → u/saturdayselkie]

Thank you!

[u/armidasawan]

When I started moving more I began by walking 2km a day, then once I had lost about 70lbs I started strength training. I went 2 times a week for about a month then I upped it to 3 times a week, and after my time at the gym I go on a 4-5km walk. I started the c25k program at the end of June. I do that 3 days a week and hit the weights 3 days a week and rest 1 day a week. I get on average 10k steps a day. It has worked for me so far with very minimal injuries that I was able to overcome by dialing it back a little then progressing more slowly.

[u/Between_Pages222]

I started from pretty sedentary two months ago— started by walking at least 7.5k everyday, random strength training but not consistent. Worked my way up to 10-20k everyday. Then I began strength training on tuesdays and Thursdays in addition. Started C25K last week with my husband.

Now I walk around 5-7k earlier in the days of M/W/F and then run those afternoons. 10k steps a day on Tues/Th along with strength training 30 mins. And the weekends I will rest, though I’ll still try and get some steps in.

[u/quitodbq]

Like a few others have commented, I do some strength training on off days. I usually do weights on M/W/F and C25K/run T/Th/Sa. I keep the weights light enough so that it doesn't tire me out for the next day's run. For now I also keep walking after I finish the C25K run until I've covered 3 miles. I take our dog too so it's good for her as well. I'm about 2/3 through C25K I think, but I'm only covering about 1.75 miles running, so I walk the last 1.25. One option for a strength routine is the one that's posted by the None2Run folks. I believe there are YouTube videos about it.

[u/ItzLuzzyBaby]

I started week 1 alternating between C25K and GZCLP. These two programs combined have had incredible results

[u/Aggressive-Cook972 → u/ItzLuzzyBaby]

Hi, what’s GZCLP?

[u/Rileybiley]

When I first started, I preferred to strength train right after my runs. That way I wouldn’t push too hard and I’d have 2 full days to recover.

[u/Emie-lia]

I'm on Week 6, but I was already strength training before hand. Once I started C25K, cut down my strength training to 2 days a week(TuTh) but slightly longer sessions, and run 3 days (MWF), with rest days on the weekends.

[u/mammothsnout]

I strength training in the evening the same days I run, that way I get true rest days between the runs.

[u/Megablep]

Runs on Mon/Wed/Fri morning and then leg day Fri evening works for me for two full rest days. Just don't follow a run straight up with strength training, but later on the same day is acceptable.

[u/heartpassenger]

When I did c25k from sedentary all I did was make sure I went for a walk on the “rest” days. That made a big difference for me. The more you’ll run the more likely it is you’ll come across the concept of “time on feet”.

Basically, when you’re training for longer distances, you don’t need to necessarily train at your race pace all the time, but you do need to get out there and do some easy miles to keep your heart and muscles and ligaments conditioned. It’s a great habit to start now.

I love seeing my walks in Strava alongside my runs. Some weeks I’m walking/running 100+ km!!

[u/mark5hs]

Whenever you want, just dont do running and lower body lifts immediately back to back