How to optimize running and weight-lifting for lean muscle mass?

adiostrasero
adiostrasero Posts: 127 Member
edited November 10 in Fitness and Exercise
My running goal is to run a half-marathon. I've never been a serious runner - I was only running about 6-8 miles a week and then I got injured, so I've started again, but very slowly. I am running only about 3 miles a week right now. (Usually just a one mile run 3x/week.)

At the same time, I'd like to get back into weight lifting. At one point, I had really increased my strength and overall fitness. I'd like to, for example, be able to do a push-ups and pull-ups (or at least A pull-up, lol.) And I just want the overall physical fitness I associate with people who are very muscular (but still "fast.")

So my question is - how do I optimize my workouts to meet both those goals?

Replies

  • hill8570
    hill8570 Posts: 1,466 Member
    edited January 2015
    You could do a beginner barbell program (Stronglifts 5x5 or Starting Strength are both well thought of). That would generally be 3 days (MWF) of lifting per week. You could do cardio work (running or other) on your non-lift days. Or do bodyweight strength training (Convict Conditioning / You Are Your Own Gym), with sort of the same timing. Just don't push yourself too hard at first -- injuries suck.
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