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noexcusesjustresults2014

I run many miles (about 300 per month) but am new to lifting. Please send me a FR if you run, lift and/or cross-train. I am interested in learning more about how different lifting programs will impact my runs and recovery times.

I don't really want to add a lot of muscle (which I know won't happen while on a deficit anyway). I just want to reduce injury risk and preserve as much muscle as possible as I shed about 6 pounds (to attain my ideal racing weight) over the next 12 weeks or so. However, I like lifting and plan to continue even after reaching my goal weight

lishie_rebooted

You won't loss the final 6 pounds in the next 12 weeks especially adding in lifting. Your muscles are going toretain water and swell for a few weeks - seems about to be 6 weeks or so so you'll actually show a weight gain. Until the whoosh which will be some water weight.

noexcusesjustresults2014

603reader wrote: »

You won't loss the final 6 pounds in the next 12 weeks especially adding in lifting. Your muscles are going toretain water and swell for a few weeks - seems about to be 6 weeks or so so you'll actually show a weight gain. Until the whoosh which will be some water weight.

Thanks. I don't expect linear results. I just know that if I consume calories at a TDEE deficit of about 250 I will lose about .5 pounds a week (on average) over time. I am in no rush as my current weight is already healthy.

My weight fluctuates quite a bit from day to day and I am not bothered in the least.

Like I said my primary reason for joining this group is to learn about how other runners combine cross training and lifting with their running programs.

lishie_rebooted

When training, I ran Stronglifts with a slower progression than normal so my legs could recover. This next half marathon training cycle, I'm running ICF 5x5 as long as I can until the recovery from heavy deads affects my running skiing.

One of my friends was running Wendler 531 and did deloads 2 weeks prior to her half I believe. And I think shifted squats to early in the week and skipped deads.

Another friend just started New Rules of lifting but I believe she's in her off season for racing.

Carrieendar

I am doing New Rules, only in week two now. Things are kinda changing...I had originally planned on 3x a week lifting but I think it will settle into 2x plus a plyometrics day. My plan is to make some gains between now and the end of december and then begin the hill phase of Boston Marathon training and cut lifting down to maintaining and injury prevention. that will probably taper into one time per week as mileage gets really high. Last time around I kept 1 gym lifting day and managed to do one day at home with the pull up bar and core and plyo.

It's just hard to keep up motivation for it all. My goals also keep evolving.

DavidMartinez2

I do a cross-training class a couple of times a week that is mostly body weight/light hand weights. I am not trying to get swoll, I'm just trying to keep my whole body strong and avoid injury. P90X "Core Synergistics" and Bob Harper's "Total Body Transformation" are very similar to the class I attend.

lporter229

Right now I am training for a January marathon, so my strength training consists of 2-3 days of light lifting, core exercises and yoga. It's minimal and mostly for injury prevention. But when I am not training for a race, I have done New Rules, P90X and started strong lifts 5X5, but realized I needed a better home gym. When I was dedicating more time to lifting, I definitely noticed improvements in my strength and I also got leaner as a result. Good luck and feel free to add me if you would like.

The_Enginerd

Your goals will determine where you want to be along the lifting/running continuum. I was doing 3 days a week of a 5x5 program and 2 days of running (5 and 10k) each week. I wanted to get stronger, but also get some aerobic fitness and running in for mud runs. This past year, I got more into running. Right now I run about 25 mpw with a 10-13 mile long run each week, and lift 2 times a week usually, still a 5x5 program with a goal building/maintaining strength. Adding running did affect my recovery and progress on my lower body lifts noticeably.

You can vary that balance and training over the year as well, for on season vs off season.

noexcusesjustresults2014

Thanks for the great advice everyone!

Right now I am experimenting with New Rules vs Strong Lifts. I will probably modify one of those programs and lift 2-3 days per week max. I am reducing my running pace slightly on the days after I lift. Would you suggest I do yoga on the days I lift or the day after?

I run on average about 6 days a week (sometimes 7). Since I starting lifting (squats, deadlifts, etc) with very low weights to focus on form, things are not very hard yet. However I expect I may need to reduce lifting frequency or reduce my running speed even more following my lifting days as the weight increases.

I am open to almost any suggestions so long as they don't involve decreasing my running mileage. lol

lporter229

I also run 6 days a week and cross train 1 day. I try to do my strength training on the days that I do my tempo runs and speed work so that I can get the most out of my recovery days. I think it's kind of counter productive to have a recovery day that involves heavy lifting. On those easy running days, I may do some yoga, light stretching or easy pilates. Also, when I am running higher mileage, I try to focus on upper body and core strength exercises and use light weights for squats and lunges so I don't over tire my legs.