Running and Lifting Legs Question

ukhennin

So I think I know the answer to this, but I wanted to throw it out there. Currently I'm doing the c25k program but on my off days I'm lifting. I understand that the days between runs for c25k are meant to let my muscles recover. So wouldn't lifting legs at any point be disruptive to that? When would be a good day to lift legs? Does anyone lift legs and then run right after? I can't imagine, but I thought I'd ask. Thanks for the help.

End6ame

I lift then run afterwards three days per week.

ukhennin

Legs? How does that affect your run?

End6ame

Legs? How does that affect your run?

I lift full body 3 days per week, so yes I lift legs then run. It doesn’t really affect me negatively, it will just build your muscular endurance better since your muscle are already fatigued.

srp2011

I do a full body BodyPump class at the gym on alternating days from my running (so lift M-W-Sat, run T-Th-F-Su - usually I take 1 day off a week for rest so I skip either a run or lifting session) and have found it works really well. You are working the muscles in different ways, so it doesn't conflict.

As for how it helps running - first, building up the muscles will help increase your speed (theose squats and lunges), plus core work helps your breathing and posture. And cross-training in general will help to prevent injury by strengthening muscles other than those you use while running.

ukhennin

Thanks guys for the responses. I guess I really shouldn't be worrying about it that much then. That's reassuring.

ukhennin

So I did squats, leg curls, and calf raises before running yesterday. It didn't go so well. The lifting was fine but my legs were overly fatigued so I wasn't able to complete my run. I think I'm going to save the leg lifting for the day after my last running day of the week. Now today I just have to make sure I can walk.

Bubs05

So I did squats, leg curls, and calf raises before running yesterday. It didn't go so well. The lifting was fine but my legs were overly fatigued so I wasn't able to complete my run. I think I'm going to save the leg lifting for the day after my last running day of the week. Now today I just have to make sure I can walk.

It may take a few sessions to get used to your new routine, especially if you haven't been lifting at all.

ganesha303

It may take a few sessions to get used to your new routine, especially if you haven't been lifting at all.

+1. Don't give up after one try. When doing anything new your body needs to adapt.

ukhennin

Yeah, I'm scheduled to run again today. My legs are still so sore. I'm sure it's because it was the first time. I'm going to try running after stretching quite a bit and see if they loosen up. Hopefully they do. But again, until I'm used to lifting legs I'll save them for the day after my last run of the week.

Azdak

So I did squats, leg curls, and calf raises before running yesterday. It didn't go so well. The lifting was fine but my legs were overly fatigued so I wasn't able to complete my run. I think I'm going to save the leg lifting for the day after my last running day of the week. Now today I just have to make sure I can walk.

If you want to focus on your running, try lifting after you run instead of before. It may have a slight negative impact on your lifting performance, but you can still see significant improvement. I have always lifted after cardio and have never found it to be a big deal, even after 60+ min of hard cardio. Sometimes I run out of energy and cut the entire workout short (but I'm also old and creaky), but I can still lift heavy weights and achieve PBs in lifting. Some days are lift only with no cardio. While I might have a little more bounce on those days, I don't have the ability to lift any heavier.

If someone wanted to emphasize strength training, it wouldn't make sense to run 10 miles before starting to lift. Conversely, if you want the best quality of training for running, there is no point in beating up your legs right beforehand.

ukhennin

So I did squats, leg curls, and calf raises before running yesterday. It didn't go so well. The lifting was fine but my legs were overly fatigued so I wasn't able to complete my run. I think I'm going to save the leg lifting for the day after my last running day of the week. Now today I just have to make sure I can walk.

If you want to focus on your running, try lifting after you run instead of before. It may have a slight negative impact on your lifting performance, but you can still see significant improvement. I have always lifted after cardio and have never found it to be a big deal, even after 60+ min of hard cardio. Sometimes I run out of energy and cut the entire workout short (but I'm also old and creaky), but I can still lift heavy weights and achieve PBs in lifting. Some days are lift only with no cardio. While I might have a little more bounce on those days, I don't have the ability to lift any heavier.

If someone wanted to emphasize strength training, it wouldn't make sense to run 10 miles before starting to lift. Conversely, if you want the best quality of training for running, there is no point in beating up your legs right beforehand.

Great advice. Thanks.