Getting back on track!

[willy]

As a person who has always been quite physically fit and had a decent body until I had a couple of injuries last year firstly on my leg and then on my hand. I got out of my training and diet routine and basically got fat and lazy. I have started running again on a lunch time (3 miles 3 times a week) and gotten my diet back on track and cut right down on the alcohol but I want to blitz my body back into shape so I am thinking of running every morning before work (5 times a week) and weight training 3 times a week on a lunch time. My question is, Do I eat or drink before I run in a morning and do I go at it like a lunatic on the treadmill or keep it steady!

 

[AutumnPolitics]

My question is, Do I eat or drink before I run in a morning

Yes, you need a combination of low GI foods and high GI foods before your workout in the morning, and you must consume as much as you possibly can.

This table is very good for reference:

Table of Glycaemic Index of foods

You also must consume a source of sugar to provide an insulin spike to help absorb these nutrients into your bloodstream ASAP, one serve of gatorade should do the trick.

and do I go at it like a lunatic on the treadmill or keep it steady!

My suggestion would be to do both. Slowly build up your intensity over the week, gradually increasing your workload. For example:

Monday, start off with a low-intensity, 45 - 60 minute jog.
Tuesday, increase the intensity of your run, 30 - 45 minutes.
Wednesday, go all-out, run yourself into the ground, either for 30 minutes straight or two 15 minute work/rest intervals.
Thursday, break

then repeat

I adapted this from this website:

Bodybuilding.com - Creating A Plan To Improve Your Running! - Shannon Clark

It worked very well for me and I still use it today.