As someone who loves working out and having a set routine that works for me, I thought I’d share my current workout routine that helps me in terms of getting back into running after a couple of years off as well as keep in shape.
Getting back into running was a little daunting for me to be honest after having quite a long time off. It was tough trying to get back into the groove of running on a regular basis. I definitely set high standards for myself but consistency is important and one of the main factors of how I got back into it, I didn’t focus on how fast or far for a while and just ran and that definitely helped get me back into the swing of running. I think the hardest thing for me was and still is getting out the front door but once I start it feels amazing to be back in my happy place.
At the moment I’m not 100% as I have a little niggle in my left hip which has come back from a running injury a few years ago so i’m keeping it more steady and having more rest days than usual right now but I’ll go through a normal week of workouts that work for me and are helping me get back into a running routine.
Monday is normally a rest day for me as Mondays are hard enough, am I right? and I also do a long run on a Sunday so having a rest day in between is essential for letting my body recover and strengthen. If I feel like my body needs it i’ll do some light stretching and foam roll but not much more than that.
I always seem to feel motivated to run on a Tuesday, wether that’s because I’ve had a day off, I’m not sure but Tuesdays are always my run days. I always like to push myself on these runs so I prefer to do some sort of speed session. This could be intervals or a tempo run which could be 8 x 1 minute intervals at my 5k pace with a 1 minute recovery after each running interval. I’ll change it up every week depending on my goals and what I want to achieve that week.
I tend to go to the gym on a Wednesday morning at around 7am. I like to get my workout in at that time as the gym isn’t as busy and i just prefer to work out in the mornings instead of later in the day as my body just seems to shut down as the day gets on and I feel like I can push myself more. My session will include a 25 minute walk on the treadmill with some easy jogging for a warm up although I cannot stand running on a treadmill, I find it so much easier outside although I know people who have the opposite view. I will then incorporate some strength training with weights including lateral lunges, squats, calf raises, single leg RDL’s.
Thursday is a rest day. I don’t like to push my body too much. My bones were really damaged by the chemo I was given years ago and even though I take medication and do physio to help they are still weaker than normal so taking extra rest days are important for me. As I’ve said the niggle I have in my hip is due to my bones being weaker so on my rest days I will just normally do 20 minutes of physio to keep my body and legs moving.
Fridays I normally just go with whatever I’m feeling on the day. I don’t have a set routine for the day, I normally just like to get up and see what my body feels like. I tend to work until 1ish then I’ll get home and have some food before either going for a really easy run, distance wise normally less than 5k. If its a gym day I’ll start with the 12-3-30 workout, if you haven’t already heard about this viral TikTok workout then it’s basically a treadmill workout on 12 incline at 3mph (4.8kph in the UK) for 30 minutes. It’s lower impact than running but I’ll focus more on cross training on a Friday so I’ll use the elliptical or exercise bike and then just do upper body so more like an active rest day kind of vibe.
I always work Saturdays so I tend to just keep it as a rest day but if I’m feeling good I’ll just do a home strength workout before I head to work but don’t push myself too much, only like 15-20 minutes nothing more. I then always like to have a chilled night and make sure to drink enough ready for my longer run.
My Sundays are always long runs days, this is the day I have the most time to myself so I like to keep my Sundays free for my longer runs of the week. The runs can be anything from 3 miles upwards although I am yet to hit 6 miles which is my goal as I have a 10k race in august which is a while off yet but the course is flat and i’d absolutely love to hit a PB. The last few Sundays I’ve been concentrating on getting my 5k pace quicker and that’s been going well. When my body allows I’ll be adding distance but slowly.
This is just the workout routine that works for me and I do have to alter it if I feel like my body needs it, of course right now it does but having the structure rally does help. Do you have a workout routine? let me know.
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