Runners and lifters..

Balance05

So, I decided to start running again. I'm going to sign up for a 5k that is on Sept. 15. Last year (Sept. 2011), I ran the same race in 45 minutes on the dot.It was my first race ever, and I had only been running for about 2 months. I would really love to beat my time! In March 2012 I ran another 5k and it was 45 min 50 sec. The course and conditions were different, but I had been running more before that race.

Since June I have been working out regularly, mainly lifting weights with a couple of cardio days each week. I know I need to start running everyday, but I also enjoy lifting. How do I combine these great workouts to best help me reach my goals? My goals:

I'm 5'1", 190 lbs trying to lose AT LEAST 50 lbs as quickly as I can (my husband and I want another baby, but I need to be healthy first). I want to continue lifting AND start running again. I want to run the Sept. 15 race in 40 min or less.

Advice, please?

heatgal976

Running is my cardio of choice and I just recently took up strength training also. For me, I prefer not to train lower body on the days that I run. I usually wait one to two days after a lower body workout. I want my legs to be fresh for runs and lower body strength training. On days that I do run, I will do upper body on the same days after the cardio. Try a few things and see what works better for your body and schedule.

Balance05

Thats brilliant to do the upper body on the same day as the running! I'm going to try that. Thank you so much!

Bump!

DavPul

September is going to come up fast so I'd advise you back burner the lifting and make running the priority. Run 5 days a week and lift just 2. And don't worry about losing your gains. Lifting 2x weekly is enough to maintain. I've done it before myself when that's all the room I had in my schedule and it worked well.

Good luck in your race!

taso42

I disagree with this part: "I know I need to start running everyday". I think you will do just fine running 3x/week and lifting 3x/week. 1 day of rest. Kick *kitten*.

icculus19

before my leg injury i was running 6 days a week and liftting days. i would run in the morning and lift at night. i would concentrate on your running and use the weights ad a way to prevent muscle loss. i would recommend running 4 or 5 days a week or whatever you can and lift 4 days a week. for lifting i would to a plit routine (upper body mon and wed and legs and abs tues and thurs)

on my long run days i would do legs and abs and short run days i would do upper body. you can play aorund with this and find out what works best for you.

also see this web site http://halhigdon.com/training/ it has a training guide for 5ks. i followed this 3 years ago when i did my first marathon and continue to use it.

good luck with your 5k

timboom1

I disagree with this part: "I know I need to start running everyday". I think you will do just fine running 3x/week and lifting 3x/week. 1 day of rest. Kick *kitten*.

Running everyday is not a good plan, 3x a week is good. My gut is that you will kill 45 minutes right now, but to feel like you did it well, do 1 day a week at 1-3 miles (depending on what you can do) at a pace that is difficult, 1 day a week at 3 miles that is at an easy pace, but lets you know you ran it and 1 day week at 4-5 miles at a pace that feels so slow you feel like you could keep going.

You will crush your PR. My guess is 36 minutes if you focus just a little bit on running. Strength is great, just don't do strength training on the day before you try to run hard. Hard then easy is the best way to train for a race. Sept. is coming up fast so focus on that race and do strength when it fits. Also, be sure to take it easy on anything that will burn out your legs the week prior to the race, with no actual lifting or running for 1-2 days before the race.