Combination of running and weight lifting

alp_19

I'm hoping to get some input (especially personal experience stories) about combining running with regular strength training.

I love running and it's something I want to keep incorporating into my day-to-day life. My goal for 2016 is 1000 miles which would put the average at about 2.67 a day (though I prefer 4 - 7 mile runs on average and will aim to do a few each week). Last year I ran a half-marathon and hope to do 2 or 3 again this year.

I've also been doing weight lifting most mornings for 2 weeks now - it's something I got into last winter as a break from running and I loved the results while I did it. The problem is that up until now I've only focused on one or the other at any given time. I've heard so many conflicting ideas about combining the two so it makes me nervous that all of my hard work won't pay off like I'm hoping. I want to be smart about this and get the most out of my workouts and nutrition.

Has anybody successfully combined the two? Any pointers on how I should approach it?

DavPul

It's really not that difficult. Don't overthink it. If your schedule allows you to alternate days between running and lifting, do that. If it doesn't, so be it. Run after lifting if time permits, or run in the morning and lift in the afternoon or vise versa.

It'll be hard to excel in both things at the same time but you most certainly can do well at both

jacksonpt

DavPul wrote: »

It's really not that difficult. Don't overthink it. If your schedule allows you to alternate days between running and lifting, do that. If it doesn't, so be it. Run after lifting if time permits, or run in the morning and lift in the afternoon or vise versa.

It'll be hard to excel in both things at the same time but you most certainly can do well at both

That last line is the key take-away, IMO.

Priss08

I do both and I'm loving the results.

My lifting routine is M-W-F and I do morning runs on T-Th-Sa. I rest on Sunday's. Just be sure to eat lots of protein and good carbs and you'll be fine.

tri_bob

You'll undoubtedly get a lot of n=1 responses, so here's mine. There's no reason not to do both running and strength training, and the combination is usually a good one. Running alone focuses on a particular set of muscles, and strength training can help strengthen other parts of the body and minimize imbalances. The key thing to consider is getting sufficient rest, over the course of any given week and long-term.

Some days, I do only cardio; some days, only strength training; some days, both. When I do both, I like to do cardio immediately after strength, although that's definitely a YMMV sort of thing. I also mix in other things like Zumba classes for cardio, to get in some side-to-side work in addition to the straight-ahead motion of running. (Plus, it's about the only situation where I can have confidence in being the best-looking -- ok, only -- guy in the room.)

I also take at least one day a week off altogether for recovery, more if I feel like I need it. I'm hurtling towards turning 50, so that factors into my decision-making. As other have said, and will continue to say, pay attention to your body. Combining the two will likely leave you feeling fast and strong, but if it feels like too much, it probably is. Carry on, and good luck.

lcuconley

I am an avid cross-trainer because I want to improve different aspects of my fitness. I lift, play soccer, run, do yoga, etc.

I agree with the above comments. Are you trying to lose weight at the same time? What are your main concerns with combining the two?

alp_19

Thank you for all of the feedback everyone. I guess I needed some reassurance after doing some reading online - it's easy to find all different opinions and I just found some negative ones.

I'm not trying to lose a ton of weight, maybe a few pounds though I'd be totally okay if my weight stayed the same as my body gained muscle and lost a bit of fat. I'm not aiming to be the best in either area so I think I'll be okay with cross-training. I'll try to space out my workouts so I'm not hurting either area (e.g. settling into a slower pace because my body is tired or working muscles but running away the calories my body needs to rebuild them).

Tri_bob - I really like the idea of adding in things like Zumba to change up the cardio motion. Thank you for your tips It's great hearing from somebody that regularly works on both areas.

Lcuconley - With your cross-training do you go by a regular/pre-planned training schedule or approach things more loosely? That's really the ideal I'm aiming for - I want to be fit in various areas. It's just something new to me.

lcuconley

A pre-planned approach works best for me:
1. write in my soccer games
2. plan my weight training days to not conflict
3. fill in with running or spin days
4. yoga as much as I can

When I just did running and weights, I lifted 3 days a week and ran 4 days a week, with one complete rest day. I did NROLFW and a Nike training program to make sure I was charting my progress with both.

erimethia_fekre

You can excel in both at the same time. I'm not sure how or who you heard that from. I've incorporated both in my life for years. Weight training has drastically improve my run

McCloud33

My personal experience is that I was able to do both and make improvements at both. It probably wasn't as fast as if I had just focused on one, but oh well. I was able to increase my strength to weight ratio (lifts stayed roughly the same while I dropped 20lbs) and extended my regular runs from 2-4 miles to 4-6 miles and my weekly long run from 4-6 to 8-10 and even did a half-marathon distance just to prove to myself that I could. I did all of that while increasing my speed too. Got my 5k down under 20min and my 10+ runs I could hold at sub 8min/mi.

It's definitely possible and I think that they compliment each other well.

ew_david

lmaharidge wrote: »

You can excel in both at the same time. I'm not sure how or who you heard that from. I've incorporated both in my life for years. Weight training has drastically improve my run

I think it would be very difficult to train for a marathon and a powerlifting competition at the same time, but that's what I think when someone says "excel at both."

OP, my experience was that while I am able to do both, one definitely takes a back seat to the other. It's really dependent on your goals and my goal isn't to be a great runner or compete in any races; it's to get stronger by lifting. As my lifting weights increase, so does my recovery time and that leaves less and less time for running. I do get outside once a week for a run, twice if I'm really ambitious.

Asher_Ethan

It all depends on your schedule and how much time you have. What works with my work schedule is-
Monday - long run.
Tuesday - 45 minutes weight training.
Wednesday - I belong to this fitness group and we do a combination of weights and running on Wednesday night's for 2 hours.
Thursday - I'm always so sore from the night before Thursday is my rest day.
Friday - weights
Saturday and Sunday if it's nice outside ill go running, if it's not I go to the gym and lift.

This works for me to get both in.

FatMoojor

I have just started cross training. Stupidly I did weights with heavy squats and then the same night a near pb on a 5k time. My legs were dead for my planned 10k on Tuesday.
So I'm my limited opinion make sure you don't try to overdo either.
I'm going for lifting m/w/f and run t/th/s or su.
Using the other weekend day for rest or another long run.
I'm currently training for a 70 mile run so it's probably going to be long runs both days.

lyttlewon

I do overall cross training which includes strength training, and Plyometrics. My running has improved significantly since incorporating cross training into my routine. What helped me, you don't have to do this, is being evaluated by a qualified trainer for my areas that needed overall improvement. We then designed a plan specifically for these things.

The only times I have really changed my routine is right before my half marathon races I don't do really intense leg work. Your fitness level may be different than mine. I know some runners don't even taper.

ETA my schedule:

T - Run
W - Strength train
Th - Run
Sat - Long run, I was doing a half hour of strength on this day too, but I have changed it.
Sun - Recovery, something like yoga

I'm about to start training for a Tri so I will be adding in bikes and swims.