not sure where to start

Hello all, I will be one year post op next month and have been doing some light weights 1-2 times a week and yoga at least once a week. I will start training for the Boulder Boulder (its a runners road race, a 10K). I want to start firming up some of this lose skin especialy the bat wings. I also need to build up my legs to make it through the 10K. I have managed to run 2 miles on my treadmill but that is a treadmill not the open road. Any suggestions on where to start building myself up muscle wise? I am thinking about getting a trainer but am not sure. Thanks, Leslie

Thanks for responding Earl. I appreciate the advice. I have a treadmill and an excersice machine as well as dumbells at home. hopefuly the website you recommended will have some tips for me on how to put together a program using them. I will check it out. Leslie

Hey fellow Marcher you are doing great! That site Earl gave you is great, i-shape is good also (Not free though)

Good luck with your race!! I'm sure if you search the web you can find some sample trainning programs. I just did a google search and found these: http://www.halhigdon.com/10ktraining/10knovice.htm http://www.runningtimes.com/clinic/programs/10kbeg1.htm http://www.time-to-run.com/training/10k/ http://www.brianmac.demon.co.uk/longdist/tp10k.htm http://www.coolrunning.com/engine/2/2_4/145.shtml Treadmill running is ok as a supplement but it is much different then outside running. You really have to start integrating that into your training. My husband is a triathlete and coaches other runners. If you can't find any training plans you like or want to ask specialized questions you are welcome to email him too - [email protected] His name is Dana. Also, you might want to think about joining a local running club. I know of two right in my neighborhood.

opps.. meant to also add .. Dana has probably has some specific weight training programs that he has customized for individual runners.