Need help fitting in toning/sculpting

kini324

I run approx four times a week anywhere from 2-4 miles each time. I really want to add in toning/sculpting but not give up my running. How many days a week should I rest? How many days should I tone? I know this is probably easy but I just can't get it laid out in my mind how I should do it!
Thanks so much!

sunnyrunner23

Bump I feel the same way...don't make me give up my running. I love it too much and I only have so much time and energy! I know strength training will change my body shape but I just can't get it together into some kind of routine.

n_unocero

maybe 2 of the 4 days do lifting before you run, then when you run do only about 20 mins and use sprint/walk intervals.

or do a circuit that incorporates running stations with lifting stations.

kneeki

Lift heavy weights on the big 4 lifts (squats, deadlifts, benchpress, pull ups) 3 days a week, between each lifting day, do your cardio. Rest on weekends.

Done!

kini324

Lift heavy weights on the big 4 lifts (squats, deadlifts, benchpress, pull ups) 3 days a week, between each lifting day, do your cardio. Rest on weekends.

Done!

So only two days of cardio?
Sun- rest
Mon- lift
Tues- run
Wed-lift
Thurs- run
Fri- lift
Sat- off

n_unocero

So only two days of cardio?
Sun- rest
Mon- lift
Tues- run
Wed-lift
Thurs- run
Fri- lift
Sat- off

I would suggest doing some HIIT after your lifting days. or maybe start doing some 2-a-days.

Sidesteal

So only two days of cardio?
Sun- rest
Mon- lift
Tues- run
Wed-lift
Thurs- run
Fri- lift
Sat- off

Provided you are lifting heavy, the above will give you a better physique than just doing cardio, IMO. I also think there's no harm in adding some low intensity cardio after a lift.

n_unocero

So only two days of cardio?
Sun- rest
Mon- lift
Tues- run
Wed-lift
Thurs- run
Fri- lift
Sat- off

Provided you are lifting heavy, the above will give you a better physique than just doing cardio, IMO. I also think there's no harm in adding some low intensity cardio after a lift.

agreed. lifting heavy gets your heart rate up more that you'd think!

H_Factor

I do 3 days of HIIT/resistance training. I do 2-3 days of more typical cardio. Here is my schedule:

Monday: boot camp -- 60 minutes (this amounts to a combo of HIIT and resistance training)

Tuesday: run 20-40 minutes (depending on how much boot camp kicked my rear end)

Wednesday/Thursday: one day is an off day. the other day I do a full body resistance circuit at my house followed by 3-6 100 yard sprints outside.

Friday: run 20-40 minutes

Saturday: sprint interval #3 or #4 as described in my workout blog below

Saturday: run, bike or rest

kini324

Thank you! I don't have access to heavy weights- I work full time and have two little kids so all exercise is done in my basement very early in the morning or after they're in bed! I have a treadmill, 5 lbs weights, and my body to work with.

I'm going to try a sculpting/core/toning DVD 4-5 days a week and run afterwards 3-4 of those days.

Thanks again!!

brk_1982

Try Jillian Michaels 30 Day Shred - it's only 20 minutes and you can still run if you want to. Maybe pick up some 3lb weights if you're just starting - since it invloves push-ups, crunches, lunges, squats etc you'll still be sculpting and you can work your way into heavier lifting. Good luck!

H_Factor

Thank you! I don't have access to heavy weights- I work full time and have two little kids so all exercise is done in my basement very early in the morning or after they're in bed! I have a treadmill, 5 lbs weights, and my body to work with.

I'm going to try a sculpting/core/toning DVD 4-5 days a week and run afterwards 3-4 of those days.

Thanks again!!

folks are correct that there is a benefit to lifting heavy weights...but, you can get a great, fat burning resistance workout without a single weight. try one of the sprint intervals I detail in #3 or #4 on my workout blog. both are kick *kitten* workouts.

kneeki

Thank you! I don't have access to heavy weights- I work full time and have two little kids so all exercise is done in my basement very early in the morning or after they're in bed! I have a treadmill, 5 lbs weights, and my body to work with.

I'm going to try a sculpting/core/toning DVD 4-5 days a week and run afterwards 3-4 of those days.

Thanks again!!

Don't do that. You don't need to spend hundreds of dollars on a weight set to lift heavy. Find some buckets, go get a large can of corn from Safeway, use rocks or cinder blocks (gloves tho pls!). I promise you, lift heavy /objects/ - you'll get a LOT more out of it than the $50 "sculpting" DVD.