4

Starting off, I am in no way an expert and I will merely give my opinion as I have completed similar activities. Starting off, you have to realize that there is either burning fat or gaining muscle, and it's very hard to do both at the same time without the use of something synthetic. The main reasoning for this is because if you want to gain muscular size ...


4

I'm going to keep this as simple as possible. Hopefully some of these answers will help others in similar situations. Injury: If you have a injury then you should ask ONLY your doctor what you can do and they can advice you on specific sporting activities. There is no point asking here on SE if you can run/walk/cycle/swim/juggle with your dodgy knee/foot/...


3

Unfortunately there's no quick fix to getting fit. When you say your shins are super tight - make sure this isn't shin splints, since it may put you out of the run altogether if you continue to train on it without proper care - you may want to google or youtube some videos to double check and be sure to stretch/rest them appropriately. In terms of calves, ...


3

Life happens to all of us, so if you have to take a break, do it. You have little to lose by taking a week off from a running perspective. Just make sure you have a reasonable plan to resume and maintain your fitness. I've found that with running, consistency is key for progress. If you let one week off become 2 and then 3, it will be much harder to get ...


3

The way I look at it, walk breaks are ideal when trying to achieve an intensity level that is somewhere between a walking and a running pace. Thus, the running should be slow and the walking brisk so that both the walking and running segments are as close to the desired intensity as possible. However, if you're going up a steep hill then a brisk walk might ...


3

I have no hard data, but my experience is that a fast walk is best if you can do it. It keeps the heart rate elevated, but gives you a chance to take a breather and works some different muscles. The Zombie 5K app directly calls out fast walking most of the time (although it has some intervals in the early weeks where you alternate fast and slow walking). The ...


2

Jim Schmitz, former Olympic lifting coach offers good insights here. The other factors of running that might influence your lifting are the volume and intensity of your running. Sprints can be more stressful than jogging and long distances are more depleting than both. Running hills, stairs or cross country is the most demanding and will ...


2

Entry level 5K training involves very little caloric consumption overall. Plenty of strength athletes are doing ~10 miles a week just as a part of basic conditioning. If you move to half marathons then you need to start being more careful. From the Couch-to-5K website: The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (...


2

Depends on your goals. If you want to run a 5k, there are a lot of variables to learn and practice: cadence, pacing, joint fatigue, and many more that you just won't experience by doing jogging on the spot. And there are logistical/mathematical issues with measuring 5 kilometers jogged on the spot. You really need to look at how much you value your health ...


2

Playing devils advocate here: See your doctor if the pain... Started in the middle of your workout Is sharp and localized The pain persists for longer than 4 days. Otherwise, if it is a dull ache and you can still run then you should feel/be able to.


2

If you are feeling discomfort in any part of the body, the best thing to do is not to strain it any further. I'd say get yourself checked. The problem may be minor, but if not given proper attention, it may aggravate in time. Yes, wait till you feel completely fine. Your goal is to gain fitness and reach your target without pain. So, get the root cause of ...


2

From my experience, yes, you should be fine, but you're going to have to gauge it for yourself. Try for week 5 once you start back up, but keep in mind the week 4 goals, and switch to them if you find that week 5 is too challenging.


1

How much space do you have? Is there a clear space of at least 5 foot by 10 foot, that you could use? It doesn't even need to be entirely clear, just enough that you can move without constantly tripping. Hallways can serve the purpose if you don't have room in your apartment. This is what I do in inclement weather, or when I don't feel like dressing up to ...


1

This could be considered a stretch ,or may not be, but most lifters generally use this machine called the hip abduction. You can find on how to use this machine on youtube. If you have no access to a gym (get a membership!) you can try the exercise in the picture below. This will work as the same effect, but make sure you are pausing at the highest point of ...


1

With the NHS C25K programme, it specifically says in the voiceover that the walking pace should be conversational. You should be working hard enough to raise your heartrate and warm your muscles, but be able maintain a conversation. Presumably therefore, the walking pace could get a bit quicker as you get fitter and less out of breath. You shouldn't be just ...


1

There shouldn't be any adaptation necessary. The few seconds that it takes to ramp up to speed will be offset by the few seconds it takes to slow back down to the walk pace, and is a little bit more of a natural effort than most people that just suddenly go from run to walk or vice versa. So, for the treadmill on your 90 second runs, start the time and ...


1

It may depend on the version you looked up, but the last time I did it, it suggested repeating weeks that I had difficulty with. I had a few times where that was the case, sometimes because of general fatigue, sometimes because I hadn't gotten enough to eat that day, sometimes due to soreness. I also learned the hard way that having a beer before going ...


1

Based on your objective of fat loss whatever diet you follow should result in a caloric deficit of some sort. What that means for you will vary based on how much exercise you get both in a strict sense (at the gym or on the track) and a broad sense (do you sit at a desk all day or do you herd cats for a living). Seeing that you want to gain muscle mass your ...


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