I've recently lacked any motivation to work out. I usually do the elliptical and some abs and I get bored and leave the gym. After working 9 to 5 the last thing I want to do is go to the gym to do a monotonous workout that I absolutely loathe.
So after gaining a few pounds, eating badly and pretty much feeling horrible about myself, I decided to cut the crap and get on a plan. I found a mud run in Philadelphia (about 40 minutes from me) for July 15 and rounded up a few of my friends to register. I now feel more motivated than ever to work out (especially because I don't want to be the out of shape girl who can't finish!)
The race is only a 5k but I found a 8 week 10k training guide online, considering the mud will add much resistance, etc. and be much more difficult to complete than a 5k run on solid ground.
The training starts with walking 1 minute, running 1 minute, for a period of 20 minutes, 3x a week, then one day of cross-training. The training increases (total length of time and running time) as the weeks progress.
I used to work out alot (I did crew in high school, I used to run) but I am pretty out of shape. I'm 23 year old girl, 5'3", and 135 pounds. I want to lose about 10 pounds while getting into the best shape I can not only to prepare for the race, but to better myself.
I need help with toning exercises, and sample cross training exercises. I really am kind of clueless about back exercises, leg, etc. Anytime I've ever worked on any area of my body besides my abs I've been with a coach or trainer.
Any advice from anyone? I don't want to get "jacked," per se, but just a nice tone.
I also need diet advice. Calorie count says I need to consume 1200 calories a day to get down to 125 by July. That seems a little extreme/absurd and as someone who has suffered from mild ED in the past (not eating enough) I'd like to do anything but starve myself.
Thanks for reading :)
That's awesome that you've signed up for a mud run! I've done several myself, and they are a lot of fun. Running wise, if you can do a 10K you will be more than prepared. I usually make sure I can run a half mile over the race distance and then I'm fine.
As far as cross-training, I would highly suggest you find a full-body strength training program (my personal favorite is New Rules of Lifting For Women) and follow that on your off days. You will likely be sore at first, but the strength you gain will REALLY pay off on the obstacles.
As far as diet - I agree 1200 sounds very low. With the activity you're planning to do, I wouldn't go below 1500, and even that might be low. The program I mentioned above has a diet calculator in the book that might better fit your needs.
Awesome, thanks so much for the advice! I will definitely be purchasing the book! Do you think that in the cross-training I should combine the strength training you mentioned with cardio, or strength training only? And will the book tell me how frequently I should do the strength training?
I would think you'd be getting plenty of cardio with your running program (lifting also counts as cardio - your heart rate is elevated!). I don't think you'd want to add in much more on top of lifting and the running program - maybe yoga or other stretching. The book recommends you lift 3x per week, but says you can also do 2x. Because you say you are out of shape and because you are also starting the running program at the same time, I would probably recommend starting with 2x and then working up to 3x.
I have done a few of these crazy races. I highly recommend a cross fit type of training. It will help a ton.
Here is a few weeks to get started. I did these when training for Metro Dash, Tough Mudder, Warrior Dash etc... hope this helps
Workout - Monday: 20 minute run
Workout - Tabata Tuesday: Tabata Squats (4 min), 1 min rest, Tabata Push-ups (4 min), 1 min rest, Tabata Lunges (4 min), 1 min rest, Tabata Sit-ups (4 min), 1 min rest, Tabata Star Jumpers (4 min) [Tabata is 20 seconds of maximum effort followed by 10 seconds of rest. Repeat for 4 minutes]
Workout - Wednesday: Run 2 minutes then max push-ups (1 min), max sit-ups(1 min) [repeat 10 times]
Workout - Thursday: Burpees, Lunges, Situps (20, 15, 10, 5) [Do 20 of each then rest, then do 15 of each, etc.]
Workout - Friday: Run 32 minutes then.... In 1 minute do 5 pull-ups, 10 push-ups, 15 squats, and rest. Repeat 10 times (10 Min).
Workout - Monday: 30 minute run. 100 burpees.
Workout - Tabata Tuesday: Tabata Squats (4 min), 1 min
rest, Tabata Push-ups (4 min), 1 min rest, Tabata Lunges (4 min), 1 min
rest, Tabata Sit-ups (4 min), 1 min rest, Tabata Star Jumpers (4 min)
[Tabata is 20 seconds of maximum effort followed by 10 seconds of rest.
Repeat for 4 minutes]
Workout - Wednesday. Run 2 minutes. Do 20 push-ups, 20 sit-ups and 20 squats. [repeat 15 times.]
Workout - Thursday: Pull-ups (5), Lunges (5 each leg), Burpees (5) [Do as many rounds as you can in 15 minutes] Post your results!
Workout Friday- "Core Appreciation Day" - Sprint 30 sec, jog 30 sec [repeat 10 times]. Do each exercise for 30 sec: plank, left side-plank, right side-plank, push-ups, crunches, squats, wide push-ups, bicycle crunches [repeat 5 times]. Sprint 1 min, jog 1 min [repeat 5 times]. Enjoy!
Workout - Monday: 40 minute run
Workout - Tabata Tuesday: Tabata push-up(4 min), 5 min run, Tabata lunges(4 min), 5 min run, Tabata squats(4 min), 5 min run, Tabata sit-up(4 min), 5 min run, Tabata Star Jumpers(4 min), 5 min run.
Workout - Wednesday: 5 pull-ups, 10 push-up, 15 squats [every minute start another round. If it takes you 40 seconds to complete the set then you have 20 seconds of rest] Continue for 17 minutes.
Workout - Thursday: 32 minute run, [core circuit: plank, left plank, right plank, sit-up, leg levers. Do 30 seconds of each, rest , and repeat 5 times.]
Workout - Friday ("500"): 100 pull-ups, 100 push-ups, 100 squats, 100 sit-ups, 100 lunges. Complete each exercise before moving on to the next. Have fun with this one!
Workout - Monday: 40 minute run/jog.
Tabata Tuesday: 10 minute jog, Tabata Squats (4 min), Tabata Push-ups (4 min), Tabata Crunches (4 min), 5 min run, Tabata Lunges (4 min), Tabata Sit-ups (4 min), Tabata Star Jumpers (4 min), jog 10 min.
Workout - Wednesday: 20 min run, [repeat 6 times: 50 jumping jacks, 10 box jumps(park bench), 25 bicycle crunches], 15 min run
Workout - Thursday: Burpees, Lunges, Situps
(20, 15, 10, 5) [Do 20 of each then rest, then do 15 of each, etc.]
Workout Friday- "Core Appreciation Day" - Sprint 30
sec, jog 30 sec [repeat 10 times]. Do each exercise for 30 sec: plank, left side-plank, right side-plank, push-ups, crunches, squats, wide push-ups, bicycle crunches [repeat 5 times]. Sprint 1 min, jog 1 min [repeat 5 times]. Enjoy!
Nothing is going to prepare you better for a run than running. Absolutely nothing. Period.
You can always do core exercises and other lifting to get you stronger as a supplement to the endurance from running.
Of course training plans like the one above are easier to follow and more fun since they change daily.
These sound great! Thank you for taking the time to respond, I definitely will try out each of these work outs and keep you posted on how I'm doing!
I just realized how out of shape I am! Yesterday I did a 1 minute walk/1 minute run for about 25 minutes (my walk was 3.5mph, run 6mph.. so more like a jog) It was pretty simple. so today I took my shot at 1 minute walk/2 minute run, at the same mph, and I started losing my breath/feeling a little tight in the chest about halfway through (not to mention my earbuds kept falling out, super annoying!) I kept pushing and kept it up for 25 minutes, which wasn't too bad, I could breathe normally most of the time, then I cooled down for 5. I mean this could definitely be because I literally haven't run in probably a year (I copped out with the elliptical) should I continue to do this interval or just try and push straight through? or something else to ease me back in? I'm usually all or nothing girl, I'm trying to gain the patience I need to get back into shape without pushing myself too hard or burning myself out. I'm not really sure what to do. I'm not heavy really I am just so out of shape! I do not want to get discouraged!
I would follow the running program you mentioned above. It's not just your muscles that have to get used to running but your joints, ligaments, tendons, etc. The last thing you want to do is over-do it and injure yourself.
Once you have a good baseline fitness level, the activities nater412 listed would be a good challenge to take on. I wouldn't recommend them at this point though. Maybe in the few weeks leading up to your race :)
thanks for posting this! I looked online and found an 8 week to 10k program and I've decided to do it. Hopefully, 8 weeks from now, I'll be able to do 10k in under an hour! :)
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