Haven't ran for 20years but no time and work shifts

[MrMrMr]

Hi

I used to run (rubbishy!!) about 20 years ago. I'm now approaching 40 and really do want to lose a bit weight and especially get a bit fitter.

I stopped playing footy, which was my means of at least being a little fit, because of slipped disc and cruciate problems. I still have to be carefully with both but am willing to try. U have bought "Get Running" as a means hopefully.

Few problems I have...

I am a very "stiff" person, had quite bit physio and he says I have an extremely stiff back, and my hamstrings are real tight. What can I do to help with this, or will the running naturally help this? (any good iPhone apps for stretching?)

I also work shifts at work, so although the timing of the app says every other day this may be impossible for me, eg 12.5 shift then travelling I really won't have time to fit in any type of run, I also work night shifts. At the moment I work 4 on, 4 off so is it ok to try it all when I'm off? Any help with this? Anyone work shifts what do you do?

I really want to achieve a few goals, more flexible, as really stiff, get fitter, lose weight.

Sorry for the long 1st post but wanted some advice before I at least try to start!

Thanks

[benjohn]

Hi MrMrMr,

Get Running's suggested run dates are just a guide. They're probably a kind of "optimal" for people that are pretty flexible, but you definitely don't need to follow that advice. If you run on other days, Get Running will notice that and re-plan the dates it suggests. Do try to have a rest day between your runs though, and aim to fit in three runs a week if you can (but don't worry if you don't, or can't).

On being stiff, make sure you do a really good warm up before running, and a good long cool down after. Then stretch. If you're stiff, you really need to do a good long stretch. Hold each stretch on each side for 30 seconds. You'll find that stretching while you're warmed up will be more comfortable (and will help a lot more) than stretching when you are cold. Over time it will help you to loosen up.

All the best!
Benjohn

[MrMrMr]

Thanks for the reply. When you say do stretches; any type? Particular ones? Suggestions of sites/apps/pics on which ones please.

When you also say a long cool down (sorry on what sounds like daft questions, but um no runner!), what is this exactly? Just keep walking for a bit longer than suggested 5mins?

That would be cool that the app adjusts the days in what um actually doing though thanks. I will try to do 3 a week, but again I work long shifts, have small kids who do lots of activities etc. It may sound like um just putting excuse after excuse but I don't have a lit of time, or when I do it's 2 days together when kids at school, then at work fir 4 days/nights.

Any more help gratefully accepted, I do want to at least try - honest

[benjohn]

Get outthere and give it a try — but I know what you mean, I've got 2 kids and even with my wife looking after ben most of the time, we both find it hard to find time to exercise!

Do these stretches and you'll be fine: http://www.best-running-tips.com/running-stretches.html

5 min to warm up and cool down will see you fine at the moment. Get Running will time that for you.

All the best!