Lifting/Time of Day/Running

acorsaut89

This sounds like a super complicated title . . . so I'll do my best to make it as simple as I can. I am looking for resources: articles, books, NOT BRO SCIENCE to help me out.

I am currently a runner and I've focused my goals on that for a long time. But after the gym a couple days ago - and talking to someone I haven't seen in a long time - my body has been yelling at me that it misses lifting. So here's what my life is like . . .

I work about 50 - 60 hours/week
I am single, live alone but have a dog . . . so I'm a little limited on when I can work out. Since I'm the only person in her life I can't go to the gym right before work like I used to because that means she will be alone for like 10+hours/day and that is not fair to her, and not why I personally got a dog. A dog walker/sitter/doggie day care is NOT an option for me at this time.

I usually run/workout at night - does anyone have any really good articles/books they can provide me with to really give me information on whether this is effective or not when it comes to weight lifting? As a runner, I haven't noticed any difference but I am curious about weight lifting.

I would like to keep running, so my plan is Monday/Wednesday/Saturday (possibly) lifting and then Tues/Thurs/Sat/Sun running. Saturday will most likely stay my long run day, so I'd have an easier lifting session on that day.

I already have strong lifts for women and the new one, Strong, by the same authors. I'm just looking for any other resources/books that anyone has come across that will help with designing a weight lifting routine that will compliment running and how to change my eating to incorporate this. Any links or book names you have would be very helpful!

cwolfman13

IMO, Strong Lifts and running are not symbiotic unless you're just jogging to get a little cardio in or something...but if you're a serious runner, Strong Lifts is likely to substantially impede your progress as running goes.

SL is basically an introduction to power lifting...you squat every workout, and you squat heavy...that combined with running is going to be hell on your legs. I'm an avid cyclist, and I can't run a heavy program when I'm in season because it jacks with my rides...I only run heavy cycles in the winter while I'm only riding to maintain a base and not really training.

As to the time of day, that's not really relevant to anything other than your personal preference.

There are a number of programs out there that are designed more around general fitness...New Rules of Lifting 4 Women comes to mind...

My wife is an avid runner and she only lifts once per week with her trainer...they kill it on that day though. She prefers to keep it to once per week though because her focus really is running and she just lifts primarily to cross train...plus have a rockin' body.

acorsaut89

cwolfman13 wrote: »

IMO, Strong Lifts and running are not symbiotic unless you're just jogging to get a little cardio in or something...but if you're a serious runner, Strong Lifts is likely to substantially impede your progress as running goes.

SL is basically an introduction to power lifting...you squat every workout, and you squat heavy...that combined with running is going to be hell on your legs. I'm an avid cyclist, and I can't run a heavy program when I'm in season because it jacks with my rides...I only run heavy cycles in the winter while I'm only riding to maintain a base and not really training.

As to the time of day, that's not really relevant to anything other than your personal preference.

There are a number of programs out there that are designed more around general fitness...New Rules of Lifting 4 Women comes to mind...

My wife is an avid runner and she only lifts once per week with her trainer...they kill it on that day though. She prefers to keep it to once per week though because her focus really is running and she just lifts primarily to cross train...plus have a rockin' body.

My apologies! I don't have strong lifts . . . I was using the next title ha ha . . . I have the new rules of lifting for women, and the new book strong by the same authors. Or well, maybe not brand new but the other book by the same authors.

Do you know what kind of lifting she does on that one day/week with her trainer? Does she focus on things not leg related? I would like to continue to be a runner, and this training is because I used to really enjoy lifting and I injured a hamstring over the summer so physio has strongly, strongly recommended I cross train/strength train to avoid further injury and keep the recovery I've made in place.

Also should add I run shorter than 10K distances . . . I do not have any intention (in the near future, anyways) of running anything further than that.

lorrpb

NROLW week 1 includes squats, push up, row, crunch, deadlift, should press, pulldown. I think you should weight train legs (& rest of body) right along with running. You won't be able to do both all the time, but consider 2 days of weights 2 days of running. You won't get max progress in both, but you will still make progress and the weights will help build up your legs for running. Running will build your legs & endurance for weights. I do not see them as mutually exclusive and, no, I don't have any research articles handy to prove this.

acorsaut89

lorrpb wrote: »

NROLW week 1 includes squats, push up, row, crunch, deadlift, should press, pulldown. I think you should weight train legs (& rest of body) right along with running. You won't be able to do both all the time, but consider 2 days of weights 2 days of running. You won't get max progress in both, but you will still make progress and the weights will help build up your legs for running. Running will build your legs & endurance for weights. I do not see them as mutually exclusive and, no, I don't have any research articles handy to prove this.

Thanks for the info! I think running is still going to be my main focus, I just don't want to seriously injure my hamstring. I injured it over the summer and was lucky that physio was effective for me. However, it is possible I could injure it again if I don't strength train at least a bit. So perhaps some lifting but still more running would help me keep my running goals in place, but help strengthen my legs to help my hamstring (and to be overall more fit).