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Old 09-24-2013, 03:18 PM   #1
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Default Getting Back Into It

Hey everyone,

Some of you may remember me, a lot of you probably don't. I am finally getting back to smashing iron after more than a year off due to surgery, school, and work. I have graduated from college and am in the process of becoming a police officer (hopefully that works out).

So now my challenge is, training in a way I've never trained before. Instead of trying to put on as much muscle as I can, I am now just trying to get in great shape and shed some weight. I have to combine weight training and running (they will run us to death in the academy and I want to be ready). So I need some tips on a good routine to really get back in to it.

I am going to use the running program below, even though I've been running for a while for the testing process to become a police officer. I want to be able to combine my weight training and running as much as I can. Any help would be appreciated.

http://www.runnersworld.com/beginner...am?page=single
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Old 09-24-2013, 06:54 PM   #2
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Default

Welcome back Andy.

You might not know this, but I was a runner for 14 years. Ran maybe 10 years while lifting.

Their program looks decent. I prefer something a bit easier. When I started back up after a running layoff, I would run 4-5 days per week and simply try to add 15 seconds per day.

Once I got to 20 minutes or 2 miles I would simply run based on how I felt that day.

Not sure if that helps.
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Old 09-24-2013, 07:51 PM   #3
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Default

Great, that does help. I've been running for a few months and I'm up to about 1.5 miles. But from what I heard, I need to do much more than that.

Any suggestions on a lifting program? I'm thinking something simple like 5X5 with all the compound movements.
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Old 09-25-2013, 01:49 PM   #4
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BTB used to be a runner??? i would have never guessed it just thought you have always ate iron for break fast!

great to have you back man. i dont run much at all anymore but when i did id just try and run longer or at a faster pace than i did the day before
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