Hey everyone, I am a 5'8" guy, about 300 lbs right now. Some of my friends have really been pushing me to get into better shape and I decided to listen. I am planning on starting the c25k soon, either next week or so (for many reasons I can't right now). As you can guess by my height and weight, I have a lot of muscle left over from when I used to lift. I have not consistently worked out in a long time, so most of that muscle is pretty weak and my metabolism is slower than a snail. I want to cross train because I know that my body tends to slow down during my off days. Workouts seem a lot harder for me after 2-3 day rests, so I was thinking of supplementing the program with cross training. My short term goal is do the Jingle 5k on Dec 8th, which is 14ish weeks away, so I wanted to be ready by then. I know this is a lot longer than the standard 8 weeks, but I have tried this program twice before (a few years ago) and both times I plateaued and stopped after week 4, so I want to allow some weeks where I can repeat or invent a week inbetween two of the posted week.
Anyways, what cross training can I do on the off days (T,Th,S) that will not affect negatively my running days (M,W,F)? I would like to do strength training, and possibly the bike or ellitical, but I am not sure from there, I am only familiar with power lifting, but I do not want to bulk up again (I was doing 5x5 @450lbs backsquat at one point, but weighed 335)
My diet will tend to be paleoish, since I am going to be following the "Whole 30" diet, where you eat nothing but whole foods, I am not too familiar with it but google exists....
For your off days I would recommend swimming and/or biking. Why no strength training? It sounds like you have plenty of muscle that just needs to get leaned out a bit and you have a need to increase your stamina.
FWIW, I'm 5'8" as well and now down into the mid 190s, however, I topped out at something over 250 last summer (I stopped weighing myself when I couldn't look in the mirror any longer) so other than the power lifting thing, we have quite a bit in common.
Keep us posted on your progress through the C25K program.
Fat old man PRs:
Hey Dale, thanks for responding.
Just to clarify, I am definitely not trying to stay away from strength training, I'm just curious what I could do on off days that would not affect my running. I could do back&chest with 20 minutes of cardio on the bike...does that sound reasonable? The thing is, I want to be able to work my heart while letting my legs have a little rest in between running. Should I do 20 minutes of plateau cardio? If I dont have much resistance will it allow my heart rate to get up and "rest" my legl
Also, I'm thinking of doing squats on Fridays (two full days before next run); first becasue I miss it, but second because when I was powerlifting (all this done withOUT a belt) my lower back had never been stronger. Does this sound like a good idea? Obviously it would be nowhere near the weight I had before...
Hmmm, the upper body lifting is probably not a bad idea and the one day of squats is probably pretty good too, especially if you miss it; I mean hey, you gotta do something you like. My general concern is that too many folks I know who start a running program try to "gild the lily" by adding other stuff to said program, and often times they get hurt. In your case, since you have a good base of lifting, you probably won't have any additional risk of injury, especially if you cut the squat weight a bit.
Good luck on your program and keep us posted on your progress.
Fat old man PRs:
I did the 30 day squat challenge while doing couch to 5k. I don't know if it is a girl thing but it did help my running . Doing alot of core work helped also. Yoga, Pilates, water yoga and water Pilates ...may sound girlish but quite a few guys in our group. Perhaps even water running if you are up to it.
Our couch says a plank a day keeps the doctor away.
Graduated C25K 08/09/2009
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