Cross training? Curves? First half?

[lenshanem]

The programs I have been using didn't have cross training days, but I'm now contemplating signing up for my first half in March and it looks like most half programs have cross training days? What does everyone do? I want something simple and mindless. I was thinking about Curves. I have one very close to my house... Would I just go to Curves one day a week? Would that even help any with the training?

I just ordered Marathoning for Mortals. Right now I'm in week 1 of 8 of a run farther program. It is a program to use after the 10K programs in the book to prepare you for a half marathon training program.

 

[ultramickeymouse]

The programs I have been using didn't have cross training days, but I'm now contemplating signing up for my first half in March and it looks like most half programs have cross training days? What does everyone do? I want something simple and mindless. I was thinking about Curves. I have one very close to my house... Would I just go to Curves one day a week? Would that even help any with the training?

I just ordered Marathoning for Mortals. Right now I'm in week 1 of 8 of a run farther program. It is a program to use after the 10K programs in the book to prepare you for a half marathon training program.

My wife goes to curves(on and off). She has been going for a couple of years. I would say to get real benefit that you would need to go at least a couple of days a week. It would build up some muscle to go along with the cardio of running. This will help you in the long run.

 

[HMHunters]

My running plan is mostly based on the MFM Running a Marathon plan. For my cross training, I cycle (not on the road, at the Y). Last year in my half marathon training I did all running; no XT; and I find it to help me recover from my long runs while keeping up my cardio. After I cycle I also do weights to strenghten my core.

Good luck!
Renee

 

[DianeL]

I joined a FitZone for Women this past summer but notice they aren't everywhere yet. Kinda Curves like in that they have the circuit (I think it's 14 machines we have) plus they have the bikes, elliptical machines and treadmills AND classes.

My Dr really wanted me to be doing weights and classes. She used to run track in her younger years (she's younger than me LOL) and her coach told her & team mates to take an aerobic class. They figured how tough could it be for girls who were in shape and used to running 10 miles with no problem. it kicked their butts she said LOL

See if the Curves offers classes (not sure if some do or not). do they have elliptical or treadmills? see if there is another gym nearby that does if they don't. having the options is great but to switch up the activities keeps your body from getting settled in a routine. my Dr said my body was just getting to good at doing distances that for me to walk 13 miles is nothing, my body was adapting to well to the distances.

Oh and do core excersies!!! i noticed in my 2006 Donald that my stomach/back were sore afterwards. I kept an amazing posture for 13.1 miles watching for those mile markers LOL Those core muscle will be working hard all those miles. My gym has those exercise balls you can sit on, I LOVE to use them for sit-ups and pushups.

I hope you find something that works well for you, good luck in your search!!!

By the way, does anyone else use the BOSU? Blue air filled dome thingy that you can run on? My trainer has me using it. She has me running on it (very little as I'm baaaaad). Doing lunges on it. and just plain ol' standing on it while doing my arm weights. That thing is tough! I planning on getting one for the house after the ToT race. It's great for working on balance/core strength. And I can use it to do my situps on too

Shan, wish you and the other WISH ladies were nearby so we could all do the gym together Good luck!!!!

 

[hoosmi]

I belonged to Curves for awhile. I liked it in theory, but when the novelty wore off, I quit (and I never lost a pound). Maybe call them ahead of time to see if you can try it. Ours was high-pressure-- you get a discount if you sign up right THEN but if you want to think about it the discount is GONE. Now, my mom loved it, so who knows?!

I've seen lots of answers to the XT question- some people say if you want to get better at running, then run; others say you need to cross train too. I don't do much now beyond walking or sometimes swimming. I'm hoping as I get better at the running and more accustomed to the schedule, I can incorporate more XT. I'm doing a plan that's really above my level because I wanted to run Saturday and Sunday in preparation for Goofy. If I was doing a plan that only had one run on the weekend, I think I'd do more XT.

The MfM book is great, by the way.

Jen in GA

 

[lenshanem]

Ya, I'm wondering about this whole core thing. My tummy is like mush from extra big babies, two c-sections and bad genetics. I asked my GYN about it cause my tummy literally hangs and she felt around and told me my muscles were separated and I would need muscle repair work if I ever wanted my tummy tight again. So what does this mean for me? I have gone thru spurts where my back hurts. Is training for a half gonna kill my back since I have "separated" stomach muscles or whatever that means??? Anyone have any thoughts on that, kinda OT I guess.

 

[AmyBeth68]

Have you considered Pilates or Yoga? Both are great for core work and are an excellent way to cross train for running. The idea behind Pilates is to build the strength in your core (abdominals, lower back, thighs, obliques, hips) which protects the back and in my case hips and legs, from injury. In addition, it does help when you hit those long miles as the core is what keeps you straight and tall while running . Pilates will work your arms to a degree and the upper back muscles as well. The best part is that is counters the pounding and contraction of the muscles caused by running or walking b/c it is more about lengthening, strengthening and balance. My suggestion would be to meet with a certified pilates instructor for a one on one intro session and see what you think. I'm a pilates instructor and have connections with studios all over the U.S....pm me if you would like a referral for a good studio in your area! I'd be happy to help. Mat classes or Reformer classes are good...both will get the job done .

Cycling, Elliptical, Ski Machine or swimming are great cardio cross training and will help build endurance while not adding strain to the joints you use in running.

Good luck as you train!

 

[lenshanem]

Amy, I didn't think about Pilates or Yoga for cross training. I did yoga for a few months awhile back, but it killed my back?!? I like the theory, though. So what is your opinion about my GYN telling me my stomach muscles are separated? I'm assuming this means they are not attached anymore? So the core work would be useless on that particular area, but do you still think I would benefit in my training with the other areas you mentioned? Thanks!

 

[AmyBeth68]

Oh...and I guess I didn't really add my opinion on XT. Basically I am a HUGE fan of doing cross training. I ended up being constantly injured last year and basically crawled the marathon to finish . This year I had to cut out the extra run b/c my body just couldn't handle the 5 days/week schedule that is necessary for most marathon training plans. Matter of fact, I now run just 3 days a week and do a run/walk one day a week and do cardio XT twice a week (elliptical and ski machine to make up for the lost day of running). I also take Pilates classes 3 days/week (but I teach a bunch as well so it ends up being more). The bottom line for me is that XT has built up my endurance without the wear and tear on my legs. So I think it's an individual thing. Some runners just run. Unfortunately...I have a slightly disfunctional relationship with running ....running is slightly abusive to me but I love it so! So the XT is a nice balance. I'm not super speedy...probably b/c I'm not running enough days....but I am holding a steady 10 mpm right now with no walk breaks and I think I owe a lot of that to XT. JMO .

Again...good luck!

 

[AmyBeth68]

Shan...DEFINITELY Pilates will help. It's not a cure all...believe me, my stretch marks and left over baby bump, etc are still there. BUT....it will help. That i can tell you from personal experience and witnessing it among clients . Pilates is a fabulous form of XT for running...really a great compliment. I like Yoga, but I'm definitely more of a fan of Pilates for running IMO (yes...as an instructor i'm totally biased LOL ). Anyway....the key to not getting hurt (yoga should not have hurt your back but I got injured in yoga too so I know it happens)....the key is to go to a reputable instructor. Like I said...just PM me and I'll find you somebody good and well certified in your area . I'm such a proponent of Pilates that I love to spread the word. It's made a HUGE difference in my running and I just personal bested a Half Marathon by 10 minutes...I truly believe my XT and the Pilates have made a HUGE impact!

Take care .

 

[princessrunner]

I am a yoga girl, pilates would be my second choice. I have a free gym membership so I end up there twice a week (required to keep it free) just doing some machines.

As far as the stomach muscles, I am not an expert (but I play one....nevermind), you need to get some clarification from your GYN before you do anything else. Some women suffer from a rectus diastasis which is where the muscles separate in the midline or middle and the uterus protrudes up through. This usually heals itself. If your muscles are completely separated I guess you would need to get some professional advise first. A C-section in the midline or middle, again, where you have the scar from the bellybutton down (not very common) usually (and remember I am not an expert) does the same type of thing as a rectus diastasis and they don't cut the muscles they separate them along the fibers. A low "smiling" incision C-section does the same but in a different position. So...I guess you need to get some further information on the whole muscle separation thing before you do a lot of work on your core because that involves both your back and your stomach.

Good luck and hope you find out only good news!

 

[AmyBeth68]

Shan....in total agreement w/ Princessrunner...before doing any type of exercise (running, yoga, pilates, strength training) definitely follow up about your muscle separation with the doc. Just a good rule of thumb. I work with PTs in the health facility where I teach and I need clearance on anyone with injury. When visiting the studio, make sure to explain your concerns about the muscles with your instructor. We see it regularly so I'm sure they'll be able to help you out a bunch to make sure you modify exercises to protect your neck and back AND in your case the abdominal muscles (our number one priority as instructors). Modifications of the pilates exercises for those w/ diastis should include no lower leg lifting as it puts too much pressure on the weakened area...and caution with internal oblique rotation. But again...a good certified instructor will be experienced with this and should help keep you safe! I don't believe anything can "fix" the muscle separation , aside from surgery, but as for helping you keep your form and feel better during those long haul runs....a strong core is definitely going to help. And as I said....both yoga and pilates are great ways to build core strength and totally a personal preference. Maybe after you visit the pilates studio I recommended you could find a good yoga class to try and see which is a better fit?

Keep us posted and let us know how it goes!!! Sorry to be soooo long-winded LOL!

 

[princessrunner]

100% agree with Amy Always remember that your core involves the front and back so if you don't have a strong front, the back will take over and you WILL be sore. I had rectus diastasis from being a fanatic during my first pregnancy (9 lbs 3.5 oz and I have a short torso) and doing too many crunches. My abdominals were too tight and the uterus had to go somewhere. Mine has since healed but you may have something entirely different going on. My SIL had the same thing I did (we are not right up here in the frozen north!!) and hers has healed also.

Check it out with your GYN or another doctor and get the true diagnosis so when you sign up for class, your instructors can work with your particular issue. It will make for a much more pleasant experience!!

 

[lenshanem]

GYN told me I would need to go to a plastic surgeon to get this all fixed, but didn't recommend it to me cause she said it was an awful surgery. I cried in her office. I also have alot of extra skin that just stayed. It has been almost seven years since my last child was born and I've had off and on hurting back ever since. The first c-section was an emergency one and it took me forever to recover from it. The second c-section was planned, but they told me I had alot of scar tissue from the first child and thought it might not be good to have a third child.

I want to look into it further, but several things stop me - money (I'd have to finance.), my girls (Worrying about being able to take care of them and the what ifs of surgery...), how long the recovery time will take and how long would it be before I could get out and run again? I have goals in my mind and I think having the surgery would postpone or even cancel those goals for quite awhile.

Of course, if I have no stomach muscles can I complete a half without killing myself? Everyone talks about how important core is, so I'm concerned.

Anyway, this is something that has plagued me for quite awhile, but now that I'm so excited about running and having goals it seems to come into my mind more often.

My oldest best friend's mom just had the surgery and it took her quite awhile to get back to herself. Several months? I would literally have to start over.

If anything, if I skipped the half with DH in March I still want to do the Disney half in 2009. I'm determined.

 

[AmyBeth68]

Shan...

IMO (not a doctor so take this from where it comes lol)....you CAN do the Half in March and you can strengthen the muscles of your core. You can't reattach them with Pilates and it's not a miracle cure, but if you strengthen them your back will be more protected. My gut tells me your back is hurting b/c the rectus abdominal muscles have been seriously compromised (rectus are those 6-pack abs people see that run down the middle of your torso). The basic idea for you will be to strengthen those muscles that surround the rectus abs, as opposed to trying to "fix" them. Pilates work tends to focus on the transverse abdominus and internal/external obliques (surrounding muscles groups). Those are your core stability muscles generally speaking. Not knowing the full extent of your injury, it's hard to say, but I'm confident you can add strength surrounding the injury which will help support your back. Basing on what knowledge I have of the condition, typically the rectus abs are affected and not the transverse. In addition, Strong hips, strong glutes, stronger back muscles, stronger obliques will take some of the pressure off your back and give those rectus abs a little break. I'm going to do a little more research with an expert, maybe she can give me a little more insight. My main concern with clients is their safety, so please remember that it will seem like baby steps when you begin pilates. The exercises might seem really easy but the point will be to slowly build strength and prevent any further injury. If you have a really specific diagnosis of which particular abdominals were affected that would be helpful...just pm me if you can .