How does my workout schedule look?

[ViviTheMage]

Starting to go back to the gym now that winter is here ... really just want to lose a little weight and increase cardio endurance and strengthen my lower back if possible.

I am currently goign 4-5 times a week, and every time I go I stretch, few reps of pushups and situps, run 2-3 miles, then push ups situps and done...was thinking of doing this for the first few weeks while I get back into the swing of things.

My question is, is it bad to run so much, or do the same workouts? I am leaving 2-3 days of no workout in there as well.

 

[z1ggy]

I like to change things up constantly, that way my body really never can adjust. I just make sure my form is down solid first.

So in your case, you could do one week of flat push ups, next week do incline ones, next week go back to flat, but do them plyo style. Same concept running...First week, run 2 mile, next run 2.2, next run 2.5, etc etc. Or stick with 2-3 miles and each week bump up the speed by .2mph.

Also, don't forget to eat right.

 

[pauldun170]

Starting to go back to the gym now that winter is here ... really just want to lose a little weight and increase cardio endurance and strengthen my lower back if possible.

I am currently goign 4-5 times a week, and every time I go I stretch, few reps of pushups and situps, run 2-3 miles, then push ups situps and done...was thinking of doing this for the first few weeks while I get back into the swing of things.

My question is, is it bad to run so much, or do the same workouts? I am leaving 2-3 days of no workout in there as well.

Nothing wrong with your routine. Just make sure you are eating healthy foods, avoid the crap foods and "diet" foods and finally stick to water as your primary source of hydration.

Also, you are not really running "that much".

If you want to strengthen your back, I recommend doing deadlifts (DO NOT USE THE MACHINES) 1-2 times a week.
A strong back created by controlled strength training exercise will greatly improve your quality of life as you age.

 

[ViviTheMage]

I more meant is it bad to run 2-3 miles for 4-5 times week? I have read that you don't 'need' to run that much to increase endurance.

I'll try swapping my style of pushups, keep my form in check of course.

I have not done dead lifts since high school .. 6 years ago, so i'll give em a shot!

 

[blackdogdeek]

I have not done dead lifts since high school .. 6 years ago, so i'll give em a shot!

Make sure you have proper form. At the very least youtube some videos. Preferably, you should get personal instruction if possible.

 

[pauldun170]

I more meant is it bad to run 2-3 miles for 4-5 times week? I have read that you don't 'need' to run that much to increase endurance.

I'll try swapping my style of pushups, keep my form in check of course.

I have not done dead lifts since high school .. 6 years ago, so I'll give em a shot!

Are you running to reach some sort of goal or are you running just to stay healthy?

 

[ViviTheMage]

Are you running to reach some sort of goal or are you running just to stay healthy?

Might be getting into the police academy in March ... so just making sure I can do 2 - 3 miles OK... I really hate treadmill running though, very boring. Come summer, I can usually do 4-5 miles outside on pavement a lot easier.... just don't want to lose anything cardio while I wait for March.

I used to have a trainer when I was playing football, so I think I have pretty good form, but i'll go back and refresh on it all just to make sure.

 

[pauldun170]

Whats your average minute\mile on your runs?
If you are already running 2-3 miles @ the frequency you describe any running portion of the police fitness test should be cake as long as your average minute mile is around 9.

 

[ViviTheMage]

I am trying to average my mile around 8~ on the treadmill ... I really don't like running, but doing it just to make sure I can hit that point, haha.

I am already going through BI for the PD stuff, passed the fitness portion well ... 11.5 minute 1.5 mile, 42 second 300 meters, etc ... just making sure IF I get in, I will be in shape to run/keep up for PT.

 

[lindasuny]

Doing excises in a proper way in compliance with your physical strength.

 

[ViviTheMage]

haha thanks

 

[smackababy]

4-5 times a week for such a short (I know, it doesn't feel short when you're doing it) isn't too much, but I'd switch it up. In the military, I was running 3 times a week (two interval days and one long ~5 mile run).

11.30 mile and a half isn't terrible. That was about the average in your age group for the Air Force I'd wager (at least, on my base).

With running, just make sure you have good form and switch your shoes out every 6-8 months or so (yes, this isn't cheap, but it helps).

The problem with me is running is just so tedious I hate doing it without purpose. Running in sports is purpose, but just running to run is so awful. =(

 

[ViviTheMage]

stupid runners knee is acting up, I might have to go to a athletic doc to have them take a look ... ice doesn't seem to be resolving it!

agreed though, running on a treadmill is killer, so boring! I enjoy running outside, also lets me take my dogs too.

 

[Zivic]

stupid runners knee is acting up, I might have to go to a athletic doc to have them take a look ... ice doesn't seem to be resolving it!

agreed though, running on a treadmill is killer, so boring! I enjoy running outside, also lets me take my dogs too.

I would try new (different) running shoes.

 

[ViviTheMage]

I recently got new running shoes from the running room ... place where they watch your run, tell you what kind of shoe you need. But I think I hosed myself with my old shoes, which were bad for my run style.

 

[smackababy]

That is good and is really what you should do when getting running shoes. Just buying whatever the newest Nike is isn't going to do much, unless on the off chance they are perfect for you.

I think one of the biggest causes of runner's knee is overuse. Just rest up with the running for like two weeks (and really any excessive bending of the knee) and if it still is giving you problems, see a doc about it.

 

[ViviTheMage]

Yeah, I am at the point I am going to a sports doc next week ... going to stop running until then, ice twice a day still and see if it gets any better, so far no though.

 

[SP33Demon]

I more meant is it bad to run 2-3 miles for 4-5 times week? I have read that you don't 'need' to run that much to increase endurance.

I'll try swapping my style of pushups, keep my form in check of course.

I have not done dead lifts since high school .. 6 years ago, so i'll give em a shot!

If you're trying to get stronger and/or build muscle, then running on the same day is counterproductive. Run on an off day (from weights) since your body will start using muscle as fuel (catabolic) for your run or gym workout if you do them on the same day - depending on which you do first (and assuming you're in there for awhile with high intensity). Cardio isn't necessary if you're trying to get strong but what you eat is. Last, don't forget to bracket your meals as studies have shown that your body will absorb more during and after a workout.

 

[alangrift]

Well it depends what you want to do if you want a flat stomach too. You should eat 5 small meals a day. If you want endurance you should do wind sprints to make your heart a lot more powerful and takes it less pumps to circulate blood throughout the body. If you want muscles you want to do as many push-ups as you can at one time and then run and then max push-ups again. Also you shouldn't eat 2 hours before bed and drink cold water to raise your metabolism.