u/Bosselarson — reddlx

Need tips for strength training

Sorry for the lengthy post.

I'm putting together a leg-day in my strength training program as i want to avoid any injuries going forward as a new runner. I will be doing this once a week, and i need some tips on what exercises i should prioritize, how many sets etc.

I now run 3 times a week, one long run (10-18k), one short run (5k + warmup) and one long-interval session (2k warmup, 1k target pace, 3 min cooldown x3-5). I also have two full upper body days in between to try to avoid muscle loss in my upper body while i am cutting.

There are so many differing opinions online that it seems impossible to narrow it down to a doable program, but i have put together a list of exercises already that i think will do me good, though there are too many

Context:

I am cutting, aiming to lose another 10kg ish (currently 91kg)
I have some hearniated discs, so i avoid exercises such as romanian deadlifts and barbell squats. This has also led to pretty stiff and weak hips, so i know i have to target hips and glutes a bit.
My goal isn't speed focused, as i want to train towards becoming a long distance runner (Doing a half marathon trail run in a month, and a 50k ultra next june)
I pretty much only run on gravel roads and trails.
My longest run so far is 18k with 400m of elevation in 1h55m. I never felt any discomfort in my shins, calf or quads. I did feel my hamstrings become quite tight, and a little discomfort in my left knee and hip.
I have a solid foundation in my ankles, quads and calf muscles from lots of hiking here in Norway.

These are the exercises i'm considering so far:

Glute Bridges (3 sets)
Box Step Ups (3 sets)
Bulgarian Split Squats (warm up + 2 sets)
Reverse Lunges (3 sets)
Hip Abductions (2 sets)
Hip Adductions (2 sets)
Bent knee calf raises (3 sets)
Tibialis Raises (2 sets)

It's a lot, too many exercises for one day really. Should i just drop the calf and tibialis raises since i have no issues with these muscles yet?

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u/Bosselarson — 3 days ago

▲ 27 r/beginnerrunning

Did my first 10k

Follow up to my earlier post, thought i would give an update.

Decided not to overthink it and just go for a 10k run, try to pace myself around what felt comfortable. I did end up pushing a bit too hard the first half, which had the most incline. Resulted in me not being able to run the last two kilometers continuously as I had to walk uphill and run on the flats and declines.

End result was about 1 hour and 1 minute, which is way better than I dared hope, turns out I am much closer to a sub 60 than I thought. I think with better pacing from the start next time, and lower temps (26c today), a sub 60 is in the bag

Run was done on a gravel road in the woods in a pretty hilly area, but it’s the flattest I have available outside of a running track

u/Bosselarson — 22 days ago

▲ 2 r/beginnerrunning

From 5k to 10 tips needed

I’m a new runner and have ran a couple of 5k, my pr on a track is 27:43. I have a background in hiking though so my knees, core and legs are quite strong.

Anyways, i want to get into long distance running, my next goal will be a sub 60 10k. I’m gonna go for a 10k run today, and I’m wondering about my pacing. Should i set a target pace of 6:00 and stick to it as close as I can? Or should I focus on keeping my heart rate in a lower zone and try to just run 10k without having to walk parts of it, not caring about the pace?

Today’s workout it will not be on a track though, it will be on a dirt road in the woods, some stretches of incline which will lower the pace a lot. In these areas I’m just gonna lower my pace to a place where I can still jog the entire hill instead of walking.

I’m running an organized 10k trail run in October with about 300m of elevation in the first 5ks, would love to be able to do it in less than an hour. I am also losing weight to help with the running, currently around 93kg, gonna cut to about 80kg. Currently down from 130kg.

Attached is my splits and heart rate from my previous 5k pr attempt.

u/Bosselarson — 22 days ago

▲ 3 r/beginnerrunning

Follow up to my first 5k

Thanks for the tips on my previous 5K post (was my first ever 5k run). Waited about 2-3 weeks before attempting a new pr and managed to beat it by almost 3 minutes!

Better pacing from the start helped a lot, and then i tried to go about 10s quicker per kilometer up to the end. I focused more on my cadence and having shorter strides this time too. Whenever I felt my legs starting to burn, i slowed down a bit and shortened my stride, helped a ton. I was feeling it bad when i finished, but i didnt collapse or vomit so that’s cool

And while this was 3 minutes faster, it was on a 400m running track instead of gravel roads in the woods.

So as it stands my pr is 27:29, 93kg, 183cm. This was my second proper run, but i have conditioned my legs and core a ton from long and heavy hikes. Currently down 40kg from 133kg.

Side note; I beat another completely different 5k PR this weekend!

Summited a local mountain in 58:49. 5.2km with 592m of elevation. I’ve never done it faster than 1h30m, but this time i decided to run at at moderate pace whenever the incline flattened out a bit. Super stoked to have done that in less than an hour.

First batch of screenshots is from the track and the second from the summit.

u/Bosselarson — 28 days ago

▲ 30 r/beginnerrunning

Did my first 5k

29 year old male at 95kg and 182cm here. Just ran my first 5k with no walking or breaks and ended up at 30:32, a new PR by a pretty good margin.

Started at a slow pace and had quite a bit of energy to spare for the last two kilometers, so i could run those quite a bit faster than the frist three.

My question is how much faster should i try to go for in my next runs from the first km? I’m thinking i should aim for an average around 5:50 and get that sub 30. is this too aggressive based on these stats?

Also yeah, my zones are completely off. I spent most of the run around 180, +/- 5bpm, and reached 194bpm in my final sprint. 180bpm feels alright.

u/Bosselarson — 2 months ago