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I'm training again. This time I am returning to training slowly, because my weight has jumped and I do not want to overload. I jog 3 times a week (Monday, Wednesday, Friday) 3x10 with breaks 3. I would like to include a bicycle in my training - on Tuesdays and Thursdays. How large should my cycling training be to complement my running?

It's a good idea to include cycling in your running training. In the case of a large body weight and back problems, a bicycle is a much better solution than running. It is important to adopt the correct body position (safe for the spine) while pedaling. This can be achieved by properly adjusting the saddle and handlebar, but sometimes this is not enough, because the size of our bike's frame may not match the height of the body - and it should. It is worth taking a close look at our training equipment, it does not have to be expensive and professional, but comfortable and safe. I recommend a systematic ride on flat ground with a stabilized speed (approx. 20 km / h), starting with 1-hour trips. I do not know what these serious problems with the spine relate to, but certainly before we start any intense adventure with movement (especially after a longer break), you should consult a doctor and only after a professional diagnosis of a possible condition can you plan the types of physical activity. I would give up playing volleyball completely, I would change 3 running trainings for cycling trips, and twice a week I would recommend water activities (swimming). Running, if it were to occur at all in such training, only in the dimension of a slow jog combined with appropriate strengthening and stretching exercises in order to, among others, stabilization of the spine joints.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Paweł F. Nowak

Expert in physical activity (aerobics instructor, swimming, athletics trainer), marathon runner, author of the books "Running - a way to a he althy life" and "Women's he alth training in the context of modern lifestyle".

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