Building A Runner: Week One

So, you may have read from my previous blog – here – that I’ve recently been suffering with a constant injury – a tight/pulled hamstring – preventing me from completing even the easiest of runs.

It’s frustrating as hell. I miss running and it’s been years since I’ve been out this long with a niggle, which, at the minute, just wont go away.

That changes now!

I’m planning to do, over the next 8 weeks or so, is ease my way back into running, getting into some sort of shape and look like a runner again.

8:00am SATURDAY gym day.

What I mean by this is, getting stronger – overall. I don’t mean looking hench or beefed up, although building muscle is the plan, I mean becoming the runner I was in 2014; lean, explosive and able to hold form longer during runs/races.

In my mind, that year was vintage. I was a hell of a runner and I really regret not being able to build on that – who knows where I’d be if I did!

Anyway, I digress.

I’m hoping to do a weekly report on what I’ve done in a training week, yes, in other words, a training diary – I’ve never really done one before!

Rather than beating round the bush, lets just crack on for week one, aye?

Week One – Commencing: 19/09/16

Monday: Cycled to/from work – 5.6 mi

Tuesday: Gym session:

Back Squat 3 x 8 @ 100kg – lowered to 80kg.

Push Press 3 x 8 @ 40kg

Single Leg Dead Lift 3 x 10 @14kg KB (kettle bell)

Shoulder Press > Rope Waves 3 x 12

Core: Using Swiss Ball

Crunches > Side Crunches (L) > Side Crunches (R) > Back Raises

Wednesday: Cycled (somehow) to/from work – 5.6 mi

VERY stiff/sore – DOMS city (Delayed Onset Muscular Soreness) definitely a REST day.

Thursday: REST – legs and body were in bits – could barely move at work. Honestly felt like my legs had been replaced by planks of wood.

Friday: Cycled to/from work – 5.6 mi.

Saturday: Gym Session:

Front Squat 3 x 8 @ 60kg

Split Jerk 3 x 8 @ 50kg > 60kg last set.

Walking Lunge 3 x 6 @ 2 x14kg KB in each hand.

Calf raises 3 x 10 @ 20kg

Shoulder Machine > Chest Press Machine 3 x 10 @ 30kg each

Core: 3 x 12 with 60 sec recovery

Dead Bug w/ 14kg KB > side touches > leg flutters > Russian twists

Sunday: REST

So, there’s the first week coming back.

No running yet, however, this coming week I am going to attempt to try get out for a couple of miles to start off with. The key is to mobilise/warm up before I run, cycling back from work is the perfect warm up to do this and allow my back to loosen off first, which should then hopefully, ease the tension in my hamstring.

The idea is to start at 2 miles and then work from there, incorporating a long run/Parkrun over the weekend, so far, I’m leaning towards the latter event. Hopefully, I’ll be able to run the Mo Running event for the third time in a row, as it’s an even that means a lot to me, see my post about it here.

Anyway. I’ve attached pictures below of what I’m starting off at and hopefully, there’ll be changes along the journey. I’m mostly looking at my legs, glutes and core for this – arms and shoulders are something I’m not really interested in seeing in developing, it’s a bonus if they do.


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