Meh, it’s a contentious topic. I am on board with progressive load and usually practice it, not in so many steps even though I’ve read the theory. I have a set schedule I follow but don’t want to become too technical - so many people spend as much time on their phones recording minutiae as they spend actually exercising, the gym is the one place other than the motorcycle where I never touch my phone.
Edit: I don’t look down on anyone doing that while they’re cooling off, I get the value and motivation of taking a very structured approach to exercise, I just don’t do it myself!
It could be habit but I find 10 mins on the bicycle or treadmill gets me in the zone, walking to the gym doesn’t.
Depends whether I am training towards a specific goal or just a normal run. I look at the zones on the Apple Watch if I train for the former, but don’t look at all for the latter.
I also have Coros Pace 2, which has amazing multiple weeks training plans that can be synced to the watch: COROS Training Plans & Workouts (select „training plans“ and acitivity „run“). Really great for working towards a specific goal and yes I have to check the watch during targeted sessions.
I can’t do cycling machines either. However, one thing that I can do, which surprised me, was going in a velodrome. On the face of it, it seems the same, you just go around in circles, but somehow I found it meditative. It had just the right amount of brainwork required to keep you engaged (to stay on track and avoid other cyclists) but quite little so it is relaxing and not too much mental effort.
I’ve often thought about getting back into running to get in better shape and lose a few kilos (shoutout to fellow IT folks ). But with bad knees and lower back pain, it’s probably not the best option. Too bad… I’d really like to spend more time outdoors.
When you have not run for some time, it is really hard to restart after a long period of inactivity.
It took me 2 years to get back to running after having my child.
You really lose a lots of free time and need to negotiate more for personal activities. The lunch break ou early Saturday, Sunday morning are my time to do sport activities.
When I run, I will do 3 main activities.
low pace jogs when you can talk to your wife or a friend for 8km
Long run (1h30mn+) for 17-20km especially before the races
Splits training with my colleagues for 1h
It is enough to initiate your metabolism and avoid the belly inflation.
But in summer, I will mostly do swimming pool. It is also a lowest impact on the joins.
I understand more, parents that gain weight and stop every sports activities. I cannot imagine with 2 toddlers.
Start slow and you will see how your joints and lower back will get better in no time.
By starting slow I mean just like 2-3 km as an easy jog (like you can always easily speak short sentences) and a focus on proper running form (use your front foot to land and use your calf kind of like a damper/spring). 3 times a week and increase slowly the volume. Soon you will get to the 5k. After that, keep one of the 3 times at 5 k, make an interval training on the second one and increase the lenght of the 3rd one gradually to make it a long run. And voilà - you are a better runner than 95% of your age group.
I started running few months ago. I am more into cycling actually (bikepacking to be exact) and I use the running for getting into higher HR zones because it is easier without running people over or get into conflict with cars
In the beginning, I could barely do 5 km, now, few months in I am easily doing a 10 km run in less than an hour and 5 km in about 25 minutes. Kind of amazing how the body adapts (and I have knee issues from my rugby time and serious overweight - nearly 100 kg now already down to 94-95 in about 3 months).
On what surface do you run and what shoes do you have? Standard nike trainers can be a killer…
Before moving I had rubber paved stadium nearby and could make laps on any shoes without any symptoms. After moving have to run on asphalt so immediately started feeling knees. Bought heavy cushioned shoes (some pros call/use them as recovery/short run shoes) and no more knee pain.
In general shoes are most important part in running, can make you like it or hate it and there is bit of a science to how to find what fits you.
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). But with bad knees and lower back pain, it’s probably not the best option. Too bad… I’d really like to spend more time outdoors.
