Do you run or walk everyday?

[Cherylbug]

Hello WISH team.

I bought a few sessions with a trainer at the gym I go to and told him what my goals are (just to tone up and be ready for Minnie in May & the half in January) and he told me that I should be running everyday. From what I understand from looking at most of the training plans they have you mixing it up w/running a few days a week and a form of xt a few days a weeks and then of course at least one rest day. But he gave me the example that a football player trains to be a football player by playing football and not tennis so to be a runner I should run some everyday. Is that correct or would I be setting myself up for major injury if I ran some everyday? I already am nursing an IT band injury and don't want to set myself back any. I was fitted w/orthotics (sp?) a couple of months ago and that has helped me alot but of course I'm not up into really high mileage yet. I'll be doing my farthest mileage on Saturday that I've done in a while and that will be 5 miles. Would it hurt to run a few miles every day? Any suggestions you can give is greatly appreciated.

 

[postesf]

Hi Cheryl! They are some way more experienced ones here...I'm just starting, but I'm thinking that you would NOT want to run everday! You are only setting yourself up for further injury. I was just reading Marathoning for Mortals on the way home from work yesterday (DH was driving) and that is exactly what it was talking about. Not to over-do the running, and the importance of cross-training. If you already are nursing and IT band injury, I would think you would want to do more on the bike or elliptical right now while it's healing. If you look at the MfM training plans for the Hal Higdon training plans for a 1/2 Marathon or a Full Marathon...I believe both of them only have your running 3 days a week.

I would definately be careful!!! I just can't imagine and personal trainer would recommend you running daily.

Someone else correct me if I'm wrong...

Stacie

 

[twoWDWfools]

Hi Cheryl,
I'm also new to this but agree with Stacie that running every day is NOT the way to train. I've finished MfM and started on Complete Guide to Marathon Walking and they both emphasize mixing in cross and strength training plus the importance of rest days. In fact, every article on training I've read stress the same things.

I've worked out with a personal trainer too and even he said have to mix it all up. And rest.
Definitely be careful and good luck!

 

[JimB.]

Nope.

Some of it is due to my work schedule, but I cardio (run/bike) 2 days and rest on the 3rd.

I want to make sure I prevent overuse injuries & give my old, decrepit body some healing time.

I may WALK on the 3rd day, but nothing more.................

Please note I am NOT an expert by any means. This is just the plan I've come up with that works for me.................

 

[CarolA]

Well the BIG problem with his suggestion is that for a Football player it's a JOB... There is a difference IMHO between a professional athlete and an amature.

Plus football players do cross train so the logic fails there too.... (Haven't you ever seen them on the bike? There's no "biking" in football, but football players routinely use a bike in training!)



(And the truth be told, even pro teams take at least one day off a week!)

 

[bunnyfoo]

I'm training for the Minnie in May and the 1/2 in January too

I walk everyday for at least 20 minutes, use an elliptical on one day and run on three other days. I'd like to add in an extra day or two but I don't think my knees would like me very much A couple of weeks ago, I talked to my chiropractor about running one extra day (a one time thing because of a holiday) and he told me I could run that day if I skipped one of my regular days. I think it's like everyone else has said - giving your body time to rest. I'm surprised that your trainer would tell you to run everyday if you already have an existing injury. That's just IMO

 

[Cherylbug]

Thanks guys.

That's what I thought too. EVERY training plan that I've ever looked at only shows running 3 or 4 times a week w/cross and strength training mixed in plus at least one rest day a week. Not that I won't listen to him on my strength training but I think I'll just stick with running a few days a week. My IT band has come so far healing wise and I sure don't want to aggravate it any further. And I don't want to add another overuse injury in the mix.

 

[princess aurora]

I'm very new to the game too. I read somewhere about running everyday too and thought that is just NOT realistic for me.

What do you guys think about swimming as cross training. It's more overall body and conditioning but I'm not really one for the bike?

 

[AmyBeth68]

Cherylbug...

Ugh...I definitely have to weigh in here. I don't mean to question your trainer..but my personal opinion is that most trainers (SORRY to all you awesome trainers out there)...but many do not know how to train people for running. They are GREAT at core strength....GREAT at strength training...GREAT for sports conditioning. But what he/she is telling you to do is not only unrealistic...IMO...it's unsafe too. Especially if you are new to running. As a fitness instructor myself...and someone who has seen the negative effects of people overtraining...I feel the need to speak up here. My suggestion to anyone hiring a trainer to prepare them for running...ask the trainer first how many races they have run. If they've never trained for an event (preferably a half marathon or longer)...then I usually suggest finding a match with a trainer who does a lot of running.

Here's an example...a good friend of mine paid a small fortune and hired a personal trainer to help her train for a marathon. Her expert trainer set up a training plan that was out of control...she ended up injured for a full 20 weeks....she was running 5-6 days/week (high mileage)...doing strength training 3 days/week...kick boxing 3 days/week....AND the kicker....she had her scheduled for ZERO taper. Instead...had her run a 26.2 mile "training" run the WEEK before the marathon.

So please...trust your instincts and all the amazing training plans that are out there. Most don't have you run more than 5 days/week and that's for experienced runners (have been running for 10 plus years high mileage) who have built up their muscles and joints to allow for that much pounding. Instead do your cross training...strength work with your trainer, pilates, yoga, swimming, biking, elliptical, etc. Whatever you do try to keep it from pounding the joints so that you are still working out but not stressing the body in the same way that running does. Your IT band will love you for the XT . Low impact cardio is great to help build endurance...core training is great to help you stay strong and injury free!

 

[AmyBeth68]

Sorry...I"m obsessing over there (mainly because I saw my friend get injured and she insisted the trainer knew what she was doing). Anyway....the whole football player analogy is TOTALLY flawed!!! Football players...whether professional or high school...spend months cross training in preparation for the season which lasts, on average, 4 months. The rest of the year they don't play a whole bunch of football but instead spend their time cross training, building their strength and running LOL! So...if he brings that analogy up...please remind him that if a football player actually played football 12 months out of the year he probably wouldn't last more than a season due to the injuries.

OK...I'm done *stepping off soapbox*. I just don't want to see you injured Cheryl. ALthough it sounds to me like you already figured all this out and probably didn't need my diatribe. I'm just passionate about this subject.

 

[Cherylbug]

Thanks Amy. I really appreciate that! It just seems most people don't understand "runners" and think it's just soooo easy to get out there and do it. It's just running right....what could hurt you about that?? If they only knew!! I'm going to definately stick to walking/running 3 to 4 days a week only.

 

[princessrunner]

Cheryl, if you can find an endurance trainer, they tend to know a little more about training for running. I am getting back to my trainer roots after a LONG hiatus but I can tell you that where I was when I was bodybuilding is completely different from where I am as a runner with my training routine. I run 4-5 days a week with differing mileage each day and weight train twice a week with 2 days of XT thrown in. Your trainer is obviously trying to get you into aerobic condition but not training you for the endurance that is necessary to run a longer race. I would look around for a new trainer and, as AmyBeth said, try and find one that is either a runner themselves or has some certification in endurance training. Every sport is different in its specifics for training and then there are age related issues to consider too. You will find a perfect fit...hopefully soon. Good luck!

 

[jeanneg]

I always thought it was advisable to rest your muscles on alternate days. First of all, I am a walker and not a runner. My weekly schedule consists of 1 long endurance walk and 2 short very fast ones. The short ones are only 2 or 2.5 miles long, but as fast as I can go. The other days I crosstrain with spin class, water aerobics, and swimming. I also try to play 9 holes of golf at least once or twice a week and that involves pushing a hand cart over hilly terrain. The variety keeps me from getting too burned out on just walking. I used this program to train for the full marathon this year. Prior to last year I had absolutely zero race experience, so it worked well for me. For me, doing the same thing everyday would be a surefire way to lose interest. Hope that helps.

 

[princessrunner]

Jeanne, your routine is a perfect example of tailoring a schedule to fit a persons lifestyle, abilities, age and desires/interests. It is not all about the run/walk but you do need to get in at least 3 runs/walks a week in order to get your feet prepared for the mileage. Keep it simple, keep it fun and it will keep it interesting to you. XT can be anything that is not running or walking. Use your imagination (not you Panda or compadres!!!) and add an activity that you truly enjoy!!

 

[Cherylbug]

Thanks guys.

The trainer that I have (I only purchased 4 sessions w/him just to get me started on a routine) is more of a body building type so I'm assuming he doesn't have a lot of experience w/any kind of endurance training. I told him I would work on the cardio by myself since I don't need to go to the gym solely to do that but needed a lot of help w/my strength. He said that was good but I did need to make sure that I run some everyday. I knew as soon as he told me that that didn't sound right. That's why I came here to ask you guys. I knew you would point me in the right direction. Right now I'm walking/running on Tuesdays, Thursdays and then my LR on Saturday or Sunday. I think I'll just stick w/that. Right now it seems to be working and I'm not having any major problems w/my IT band.

 

[gatorphipps]

Hello WISH team.

I bought a few sessions with a trainer at the gym I go to and told him what my goals are (just to tone up and be ready for Minnie in May & the half in January) and he told me that I should be running everyday. From what I understand from looking at most of the training plans they have you mixing it up w/running a few days a week and a form of xt a few days a weeks and then of course at least one rest day. But he gave me the example that a football player trains to be a football player by playing football and not tennis so to be a runner I should run some everyday. Is that correct or would I be setting myself up for major injury if I ran some everyday? I already am nursing an IT band injury and don't want to set myself back any. I was fitted w/orthotics (sp?) a couple of months ago and that has helped me alot but of course I'm not up into really high mileage yet. I'll be doing my farthest mileage on Saturday that I've done in a while and that will be 5 miles. Would it hurt to run a few miles every day? Any suggestions you can give is greatly appreciated.

You are right to question this trainer. I have been running for around 6 years and feel like I kinda know what I am talking about. You do NOT need to run everyday.
1st, the example he gave was kinda lame...football players run, do jumping exercises, strength train...you get the picture. They do not just go and play football to train for football.
You need some strendth training to help with running. My biking helps me run faster....b/c it works some of the same, but some different muscles. Swimming builds the core and that helps you to stablize while running....ect...ect....
IMHO, I would xtrain, and strength train...I would ALWAYS at least take 1 day off to totally rest. Sundays are my days...well I dance that day, but nothing else....sometimes....
Sorry so long, but I feel like you will get hurt if you run everyday...RW, and the BT sight agrees with me from what I can tell.

 

[Tiger Lily 03]

I'm very new to the game too. I read somewhere about running everyday too and thought that is just NOT realistic for me.

What do you guys think about swimming as cross training. It's more overall body and conditioning but I'm not really one for the bike?

Swimming is an excellent XT. You can also incorporate "pool running" in there too. I've found the swimming good to get my breathing regulated and help me to relax my breathing as I am running/walking/wogging and training.

Cheryl, first congratulations on getting someone to start your training. You have great advice already. I'm just tagging on a bit.

I think if you can get a chance stop over to your local library and browse the running books. You will find after reading/browsing them that any basic plan is not running every day unless perhaps you are an elite athlete. It is important I feel to set yourself up with some sort of schedule/calendar and do your best to follow it. I use Marathoning for Mortals by John Bingham and have since I've begun my program. I feel it is an easy/basic progression. Whatever you choose you will see XT as an important part of your training.

I've also dealt with the IT band problem. Look online for stretches for that and be sure to do stretching after EVERY w/o session (for that IT and other muscles). I strongly recommend core strengthening too for part of your XT if you can find time.

Good luck with your choices, stay healthy, train smart and your event will be fun!

 

[blueroses]

Thanks guys.

The trainer that I have (I only purchased 4 sessions w/him just to get me started on a routine) is more of a body building type so I'm assuming he doesn't have a lot of experience w/any kind of endurance training.

Out of curiosity....what certifications does your trainer hold? ASCM? NSCA? ACE?

 

[Cherylbug]

I'm not sure what certifications this trainer holds. I actually went into this "dumb" and didn't ask. I've never had a trainer before so I really didn't know what to do or expect. I've learned a valuable lesson though. But at least I only got 4 sessions w/him. I'll move on to someone else or go it alone after they're up.

Thanks guys for your help. I guess I'll just chalk this up as one of those live and learn experiences. I definately won't hire another trainer without asking a bunch of questions.

 

[princessrunner]

Cheryl, I hope you do ask questions next time. First you SHOULD ask about certifications. ACE, ISSA, etcetera. We have "trainers" at the gym I belong to that have no certification other than they have been lifting for years. I watch their clients on the TM walking soooooo slowly and the trainers never check on them at all. Also, it is good to ask about any races that they have run. On a final note, as a former trainer, your trainer should be asking you what YOUR goals are. What are YOU training for. This is not about them and what works for them, it is about YOU and what works for YOU.

Good luck!!!!