Help me get back to fitness

ok, "no pain no gain" is a terribly misleading phrase, and if you're a bit silly like myself (not saying you are) you could get into deep deep trouble (years of ongoing rehab - yay). as others have said, your body isn't used to it - i injured myself going from months of inactivity to exercising just like yourself. so take it easy, and don't ignore those pains. if your knees hurt, adjust your technique and running pose. always stretch. if your body starts aching and won't stop, rest. listen to your body and all that jazz. and running in general is hard on your body enough without going up and downhill - run on flat terrain. cycling is good, as has been mentioned, but it lends itself to hamstring injuries so you have to be very diligent with stretches.

and if you want a pretty easy "get fit" regime, you could try p90x. it's really not that bad, and you don't have to make up your own regime or think about what you're doing, just follow the instructions and get fitter. i skipped legs, yoga, (due to injuries) and diet plans and had fast results anyway.
 
Suggest you look at running times websie as their advice is second to none.

But may i say a few things as a runner.

1: Dont start by running on the roads you will get injury very fast.

2:Stick to grass running for about 2-4months building up your fitness and the muscles which you never have used before, doing grass running also helps build stability in your legs which is vital for running and preventing injuries.

3:Hill reps/sprints are the best and quickest way to get fit fast, FACT.
get a hill (on grass) which takes around 30-1min to run up at a steady pace, 30-45 secs at sprint pace.....jog down to recover, then repeat as many as possible.

4:get some decent running shoes

5: Start slow with training, but dont run slow, running slow just makes you a slow runner, start at a decent pace which you can maintain for around 3 mins, then train at this pace, and aim to get longer and longer,training slow pace just means you can run slowly but doesnt mean you getting fitter.

6:Intervals and HIT training, best fat burner around, doing high amounts of short cardio WILL burn that fat off you like no mans:), again, google /running times, but check your healthy enough before doing HIT training as its a killer.

7: Dont do static stretches before exercise, its the biggest way to pull a muscle early on, do dynamic exercises ie leg swings ect, then finish on static exercises for 15-30 secs per muscle group.

8:Change diet, no matter what exercise you doing eating junk means you cant perform properly,

9: most importantly.......ENJOY IT, no point running if you dont enjoy it, this is why i suggest doing grass running first, then move onto some cross country running, its proven that doing this first before road runs increases your willpower to keep running and also reduces injury risks.

Have fun and enjoy yourself, small steps mean big gains in the long run:D
 
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