The Running/Keeping Fit Thread

[Roboklopp]

Aye Arms.





And deadlifts.

[Norbs]

Stretching seems to have worked a fair bit. I'm hopefully going to run again tomorrow afternoon you slackers!

[Subby]

For anyone starting weights, don't start with anything other than the bar...no weight. Use the bar until you get the correct form. Once you have the right form and are doing the exercises correctly...then add weight. This will maximise your gains if you are doing the lifts correctly.

No jerking or over extending your body to injure yourself.

Focus on proper form first.

It is typically recommended that all beginners spend their first few weeks on a weight training workout routine focusing primarily on learning proper form. I recommend you do the same with this program.

Don’t worry about anything else during those first couple of weeks. Just pick a weight for each exercise that is definitely a little too light and easy for you (more here: How Much Weight Should You Lift?), and focus on learning and using perfect form.

Getting exercise technique right at this beginner stage is extremely important, so make sure you do.

Once those few weeks are up and you feel like your form is what it needs to be on every exercise, it’s then time to focus on consistent progression while keeping that perfect form intact. Let me explain…
Sets, reps, weight and progression.

For each exercise, you should now use the same weight each set.

So, for example, let’s say you’ve been learning proper form on the bench press those last few weeks and found 50lbs to be pretty close to the right weight for you at this point (that’s just a completely made up example amount, by the way). You should now be doing 3 sets of bench presses using that same 50lbs on all 3 of your sets.

Then, when you are capable of doing 3 sets with 50lbs (again, just an example) for the prescribed 8-10 reps each set with perfect form, you’d then increase the weight by the smallest possible increment (usually 5lbs) the next time you bench press.

You’d then aim to do 3 sets of 8-10 reps again with this new slightly heavier weight (55lbs in this example). And when you are capable of doing that, you’d increase the weight again by about 5lbs (60lbs in this example) the next time you bench press and then keep repeating this process over and over.

All of the above applies to each exercise just the same. You use the same weight for all 3 sets of each exercise, meet the prescribed set/rep goal with perfect form, and then increase the weight in the smallest possible increment the next time you do that exercise.

As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.

So, make sure you do. The more advanced you get, the slower the progression will be. Take advantage of it while you can.

Once again I’d like to remind you to make sure the weight you start off using leans a lot more towards being a little too light/easy for you rather than a little too heavy/hard.

To ensure the fastest and most consistent rate of progression, the weight you start off using for each exercise needs to be a bit lighter than you are truly capable of lifting.

Anyone wanting a good tutorial page for all types of weights then try this page.

http://www.myweightlifting.com/weight-lifting-exercises/

[Pablo]

Good work Norbs, you've just overtaken Rich. Another one of those and you'll sneak past me.

I'll be out tomorrow lunch time though as my Achilles feels perfect again

Pablo: 9.35 miles
Norbs: 4.5 miles
Rich: 3.4 miles

[Rich]

My Achilles still doesn't feel great Going to give it another day to recover, hopefully back on the road tomorrow evening...

[Pablo]

My Achilles still doesn't feel great Going to give it another day to recover, hopefully back on the road tomorrow evening...

I got a really hot bath on the weekend. As hot as I could stand. After that it hasn't given me any problems. Worth a try?

[Rich]

Don't think our boiler can muster sufficient heat to be honest.

[Alex]

The Running Thread

Restarting Couch to 5k again tonight.

Pabs can keep me honest again......

I was thinking about doing as fake does and running at work in the mornings or something. But I have no shower here, just a sink to have a commando wash in.

Other thing is, what does everyone do for night running? Its usually pitch black when I get back, so its not the easiest. Head Torch? Hi Vis vest?
Just dont want to make excuses because of the light.

[Subby]

More 21's and tricep work last night...sore this morning but sure that's how it goes eh.

[ame="http://www.youtube.com/watch?v=nk7RksvqGQs"]Anti Rotation Exercises - Sorinex Landmine Exercises - Barbell Rainbow - YouTube[/ame]
Started doing this one...can really feel it today so it must be doing something

Worth a go for abdominals

[jonnygrunter]

Other thing is, what does everyone do for night running? Its usually pitch black when I get back, so its not the easiest. Head Torch? Hi Vis vest?
Just dont want to make excuses because of the light.

well I wear white shorts and a high vis running vest, going to buy some illuminous arm things to. my trainers are also slightly reflective. my legs are not very tanned so I guess that also helps.

I tend to just road run, under the streetlights, and keep to well lit areas. I wouldn't advise wearing all black, obvious really, but the amount of runners I have seen with absolutely no reflective clothing astounds me (and scares me).

[Pablo]

No run for me today as I have a bad cold :weeps:

Alex , I will be keeping an eye on you!

As for running at night, I'll be honest I've often done it in black clothes . I now have reflective shoes and a reflective running jacket. I never feel the need for a light or torch etc. I can normally see well enough to run, the important part is making sure cars can see me!

[Alex]

Well ill be running round the outside of a park as its locked at 5. But its fairly well lit for most of it.

I have a bright yellow lightweight coat I keep in my car that would be perfect.

Dont be expecting big numbers at the start Pobs. Ill be easing my way back into it again.

[Pablo]

I know mate, it's ok. I won't put you under any pressure until at least the start of February

[Norbs]

Restarting Couch to 5k again tonight.

Pabs can keep me honest again......

I was thinking about doing as fake does and running at work in the mornings or something. But I have no shower here, just a sink to have a commando wash in.

Other thing is, what does everyone do for night running? Its usually pitch black when I get back, so its not the easiest. Head Torch? Hi Vis vest?
Just dont want to make excuses because of the light.

Are you an Adidas fan? I wear a 2-in-1 compression/hi-viz outer top

[Norbs]

Mine's snugger around the waist though obviously

Alex, why don't you go straight to 5k? You did it before didn't you? If an old fatty like me can get straight back to 7k runs then you definitely can do a 5k

No run this afternoon, didn't get in until 4pm and had a bundle of emails to deal with. I'm a slacker but intend to get out first thing tomorrow morning