Finally starting to take my training seriously, need advice about the routine

[Will Jacobs]

Starting this week I am going to add real cardio and lifting to my training routine. My schedule is going to be:

M, W, F: MMA training.

T, TR, S: Cardio/lifting

I plan on starting out with running 15 miles a week, 5 miles each day x3. I hadn't jogged in about a month and a half and managed to make it through the 5 miles + 1 mile at fast walking speed (half at the start and end). I averaged 10:20 per mile.

I'm still getting a bad soreness in my right knee every time I run though, and I'm stretching/warming up properly and running indoors on a treadmill. It's a weird aching the pops up on the right side of my right knee above the kneecap. It goes away in a day but I have a feeling when I run more it will get worse.

Also, as far as the routine goes, should I be allowing more than one day for complete rest? Sunday will be the only day of the week I don't work out. I eat well and I'm taking fish oil / glucosamine / vitamins and whey protein shakes at night. Shouldn't I be able to maintain this schedule?

[IronMaidenfan#1]

Will, mind if I ask what type of lifting program you are doing/planning to do?, also will the lifting be in addition of cardio or instead of cardio?.

Is the knee thing an old/re-occuring injury?

I've has similar things in the past, about every two months or so I have to take a few days off from running as my knee plays up but then it's usually ok.

[Will Jacobs]

Originally Posted by IronMaidenfan#1

Will, mind if I ask what type of lifting program you are doing/planning to do?, also will the lifting be in addition of cardio or instead of cardio?.

Is the knee thing an old/re-occuring injury?

I've has similar things in the past, about every two months or so I have to take a few days off from running as my knee plays up but then it's usually ok.

I haven't put much thought into the lifting program, I'm planning on doing the usual bench/squat/deadlift stuff. The lifting will be in addition to the cardio and done after. I'm planning on adding 50-100 burpees in a day eventually.

The knee thing is new. I ran track in high school and never had the problem, not even a few years ago when I ran pretty seriously for a while. Only when I started running again at 23 did it occur. I'm using the same shoes as well.

The knee thing seems to be happening after every time I run now, it's weird. It doesn't feel terrible when I'm running, just about fifteen minutes after I stop.

[Revok]

That looks a pretty heavy routine, man. And the knee thing might be the first warning. If the pain is on the outside of the knee, it might well be an IT band issue...

ITB - iliotibial band syndrome - the Big 5 - Injuries and Treatment section - Time-to-Run - the 5 most common running injuries

Do you foam roll? If not, start.

Also there's more to cardio than LSD runs. Mix it up and you'll get a lot more out of it, physically and mentally.

[IronMaidenfan#1]

Originally Posted by Will Jacobs

I haven't put much thought into the lifting program, I'm planning on doing the usual bench/squat/deadlift stuff. The lifting will be in addition to the cardio and done after. I'm planning on adding 50-100 burpees in a day eventually.

The knee thing is new. I ran track in high school and never had the problem, not even a few years ago when I ran pretty seriously for a while. Only when I started running again at 23 did it occur. I'm using the same shoes as well.

The knee thing seems to be happening after every time I run now, it's weird. It doesn't feel terrible when I'm running, just about fifteen minutes after I stop.

Hmmm... the knee thing doesn't sound good. Revok's post advises on that one.

As far as lifting goes, you need to decide if you are going to do a strength routine or more of a hypotrophy/muscular endurance routine. What exactly are you doing this training routine for?, do you have a fight or competition in mind?. The thing about doing 100 burpees on the same day as lifting scares me! - I personally wouldn't fancy doing a lot of squat work knowing I had shit loads of burpees to follow!.

Also if you are doing cardio and heavy lifting then I would personally get the heavy lifting done before the cardio as it's not a wise idea lifting heavy things on fatigued legs. If you have a decent amount of time and can separate the lifting and cardio workouts then it's not such an issue but if you are doing them in a short space of time then I'd definitely lift 1st.

The routine looks hard, I hope it works out.

[Ian Coe]

Originally Posted by Revok

That looks a pretty heavy routine, man. And the knee thing might be the first warning. If the pain is on the outside of the knee, it might well be an IT band issue...

ITB - iliotibial band syndrome - the Big 5 - Injuries and Treatment section - Time-to-Run - the 5 most common running injuries

Do you foam roll? If not, start.

Also there's more to cardio than LSD runs. Mix it up and you'll get a lot more out of it, physically and mentally.

I was going to say the same thing.

I had ITB after I up the milage suddenly in a couple of weeks and continued to run on it until it was concerning me too much to ignore it.

First off will, new shoes.
2nd, get outside
3rd, Don''t jump into 15 miles a week. Start off at 6 and every 2 weeks add a mile per run, so 3 2 mile runs per week for week 1 and 2, 3 miles 3 times per week for 3 and 4, 4 miles 3 times a week 5 and 6 and 7 and 8 are 5 miles 3 times a week.

Also, deep squats for the knee. Trust me on this.

[Ian Coe]

Originally Posted by IronMaidenfan#1

Hmmm... the knee thing doesn't sound good. Revok's post advises on that one.

As far as lifting goes, you need to decide if you are going to do a strength routine or more of a hypotrophy/muscular endurance routine. What exactly are you doing this training routine for?, do you have a fight or competition in mind?. The thing about doing 100 burpees on the same day as lifting scares me! - I personally wouldn't fancy doing a lot of squat work knowing I had shit loads of burpees to follow!.

Also if you are doing cardio and heavy lifting then I would personally get the heavy lifting done before the cardio as it's not a wise idea lifting heavy things on fatigued legs. If you have a decent amount of time and can separate the lifting and cardio workouts then it's not such an issue but if you are doing them in a short space of time then I'd definitely lift 1st.

The routine looks hard, I hope it works out.

Agreed

I would lift first and do some low volume stuff like 3 min burpee and swing rounds or density work with a exercise (example, see how long it takes to do 50 swings with a 20kg DB).

[Will Jacobs]

Excellent advice, thanks for helping out guys.

I'm doing this routine to get in shape for class. I'm 130 and I roll with guys that are no less than 160 all the time and I get tired real quick as a result. I figure getting some more muscle on me and running for a better gas tank will help me out a lot.

As far as new shoes go, where do you suggest buying? Any chain stores in the US that are better than others?

[IronMaidenfan#1]

Originally Posted by Will Jacobs

Excellent advice, thanks for helping out guys.

I'm doing this routine to get in shape for class. I'm 130 and I roll with guys that are no less than 160 all the time and I get tired real quick as a result. I figure getting some more muscle on me and running for a better gas tank will help me out a lot.

As far as new shoes go, where do you suggest buying? Any chain stores in the US that are better than others?

I always buy Asics or New Balance for running. I wouldn't wear any other brand.

I'm similar to you in the sense that I am 154lbs but most of the guys I train with are 180lbs+. I actually prefer it though, I like going against bigger guys as they tend to have gaps in their game due to their reliance on strength.

[Will Jacobs]

Originally Posted by IronMaidenfan#1

I always buy Asics or New Balance for running. I wouldn't wear any other brand.

I'm similar to you in the sense that I am 154lbs but most of the guys I train with are 180lbs+. I actually prefer it though, I like going against bigger guys as they tend to have gaps in their game due to their reliance on strength.

I agree but at times it just gets rough, especially since I'm green and out of shape. Keep in mind that at 130 I'm probably going to lose 10 lbs of that to get in shape and I was walking around at 118 about 10 months ago.

It's cool to pull off some awesome x-guard work or do an arm drag that they could never hope to get on me, but when they've got you on your back and have a solid base and 100 lbs on you, it can get old quick

I'll check those shoes out.