Strength training & running
scpdxb
Posts: 17 Member
Can anybody give any advice on this? I want to start strength training (beginning with NROLFW) in a couple of weeks once I finish the 30DS but am also training for a marathon in January so I am doing a lot of running/cardio (5-6 times per week)... Can I run regularly and strength train at the same time?
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Replies
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Bump. I'd also like some info on this, I'm not training for a Marathon though.0
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Can anybody give any advice on this? I want to start strength training (beginning with NROLFW) in a couple of weeks once I finish the 30DS but am also training for a marathon in January so I am doing a lot of running/cardio (5-6 times per week)... Can I run regularly and strength train at the same time?
5-6 times a week wouldn't leave much room for weights. Not to say you can't do it, just clearly this marathon is important to you so perhaps that should get full focus? Some people are fine doing the whole lot. I'm not. Whenever I start trying to exercise 8-9 times per week, I need to make sure I get minimum 8 hours per night otherwise I get totally run down. Then inevitably life gets in the way, and I get very little sleep for a couple of days, and then I can't train for a week.
I would say if you are willing to ease up on how many days a week you go running then you could do both, but as it is I would say wait until it isn't as intense.
That said, there is no reason you can't start following the routine with low weights and single sets just to get used to the exercises and get proper form, that way when you do hit it properly you won't have to learn then.0 -
I do, everyday. I run in between sets and in between lifts. For instance, I do a set of bench press, instead of sitting doing nothing for two minutes to rest my arms and chest, I run sprint intervals for two minutes. That way I rest my chest and arms but get good cardio at the same time and I get both workouts done at the same time.
But, Im not training for a marathon. Takes a lot to complete a marathon. Probably wouldnt hurt to do some weights, but you wouldnt want to weight train to hard and it hurt your marathon training.0 -
There are some strength exercises that can target deficiencies in runners, but a general strength program will probably be detrimental to your marathon.0
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A trainer from the gym I attend told me that doing too much cardio (more than 3 days a week) will cause my body to burn muscle along with fat. This is discouraging since I do cardio about 6 days a week already and having muscle helps you burn fat. I still do not see how doing more exercising whether cardio or strength training can be BAD for you. Makes no sense to me but I plan on asking my doctor to find out for sure.0
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Sure you can. If you are a professional athlet, have perfect food everyday, get 8 to 12 hours sleep a day and know what you are doing!
Otherwise....you can always do everything without doing one thing right!0 -
You should reduce your cardio and add a strength session at least twice just cardio is not good for you. Strength sessions will improve your core and burn as many ( If not more ) calories. It is essential and a known fact that your body adapts so you should mix up the excercise routines . I have taken up triathlons and joined a club. At least once a week we do core/Strength sessions, and those guys/girls are so fit and thin. ( Healthy )0
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I think George Straight offers this advice: (But he's a singer?)
So baby run
Baby run
Oh baby run
Baby run
pt0 -
my trainer told me to go ahead and run as many days as i normally would (4-5xs a week) but to try it keep it at or under 3miles at a time because my goal is to gain muscle not lose it.
my goals could be different then yours though. i already lost a lot of fat and now that i'm lean i'm looking to gain muscle back since ultimately when i lost fat i also lost muscle mass, because i mainly lost it with running and did very little strength training at the time. now with different goals (gaining muscle & training for becoming a competitive boxer) i still run as much but just with a different style as i did when i was losing weight because i actually enjoy it and its good for boxers when you run intervals & sprints vs distance and pace. (think about it: a boxer has to be able to explode for 3 mins a round each time so to get my body used to it i do sprints).
My routine: after i'm done with running sprint intervals for about 30 mins i do calisthenics for 30 mins (pushups, sit-ups, dips). i then work on foot work and jump rope for 10 mins. then lift weights for 40 mins. i also take a weekly body building class. some people (even my trainer) argued that i should run AFTER my workouts and i tried this but my body likes to run first, it doesn't tire me out the way he said it could and it actually helps get my blood flow working and wakes me up.
hope this helps.0 -
Most of my weight lifting training also involves running for cardio. I tend to do anywhere from 5-20 minutes of cardio (usually running), then do the weight training, then finish with either HIIT running, or normal jogging again for another 5-20 minutes.
The amount of time running depends on the day and what lifting I'm doing, but I don't see why you can't run and lift for training.0 -
I am running between 6 - 9km 5 or 6 times per week, and am also doing some resistance training at least every second day, too. The resistance is a combination of weights and also using body weight. Push-ups, core work, lots of arm, leg and abs, too. I am watching what I eat, without being manic, mainly because I have a young daughter with health issues that I am full-time carer for. Also I had my thyroid removed in February, and am determined to get back on track now that my medication seems like it is at the right level for me. I had a 9kg gain, but am within 5kg of being back to where I was before the operation.
The running is something I can do with my daughter in the jogging pram, taking my older daughter to school each day (we all get out in the fresh air together, and mummy gets a great big dose of much-needed endorphins), and the weights is to make me strong enough to keep up with her as she grows.
It all adds up to feeling fit and pretty good about achieving goals after a year of adjusting to a pretty life-changing diagnosis for our girl.
I have not noticed anything negative about combining the two; only benefits. At the moment, I am unable to do long runs with my daughter (need to increase my fitness), but my goal is to build to a marathon, doing incremental increases while I go. Started with 5km run, have booked into my first 10km run with her (she cheers on all the people around us while I run - makes for a good laugh and social time), and am goaling to a half-marathon in February. I love that we are all doing it together, and I am proud that our situation isn't stopping us from living and providing her with many great active experiences from an early age. My prayer is that she gets old enough to do a run WITH me, one day.
Go for it, matey. Fitness is a great thing to achieve, just make sure you listen to your body along the way. It will tell you when to pull up and rest. And there are a huge amount of resources for this type of thing online. We are all learning, and it is great to share the knowledge with each other. Feel free to add me if you want. I don't have a lot of friends - the ones I have are so incredible that I haven't really felt like I needed tonnes more - but am very happy to have a runner in there to be inspired by, and to share the experience and journey with!
Wil0 -
A trainer from the gym I attend told me that doing too much cardio (more than 3 days a week) will cause my body to burn muscle along with fat. This is discouraging since I do cardio about 6 days a week already and having muscle helps you burn fat. I still do not see how doing more exercising whether cardio or strength training can be BAD for you. Makes no sense to me but I plan on asking my doctor to find out for sure.
Its not quite that simple. It takes a lot for your body to turn to muscle for fuel. If you have a low BF% then maybe. But for most of us, there is very little chance of our bodies burning muscle for fuel. http://scoobysworkshop.com/does-cardio-burn-muscle/0 -
From here: http://www.livestrong.com/article/202524-does-running-burn-fat-or-muscle/A trainer from the gym I attend told me that doing too much cardio (more than 3 days a week) will cause my body to burn muscle along with fat. This is discouraging since I do cardio about 6 days a week already and having muscle helps you burn fat. I still do not see how doing more exercising whether cardio or strength training can be BAD for you. Makes no sense to me but I plan on asking my doctor to find out for sure.
Also goes on to say that if you're doing resistance training anyway, shouldn't be an issue really. Also, I've always presumed that it shouldn't be an issue if you keep yourself well nourished etc.When you increase the running intensity and your heart rate rises to between 80 and 90 percent of its maximum, your body switches into carb burn mode. In this "cardio zone," your body starts burning 85 percent carbohydrates and just 15 percent fat. If your body starts to run low on carbohydrates during these extended cardio sessions, it will begin using protein in combination with fat. Some of these protein calories come from amino acids, and some come from muscle.
I've never had a problem doing cardio with weights - when I was regularly going to the gym I would often do a 45 minute or 1 hour cardio class after doing weights.0 -
The best way to do this would be to weight train in the morning then leave at least 4 hours or more and do your running late in the day;
For example, strength train at 8am and then run after 4pm.
However long distance running will be detrimental to the strength training and I would surmise you are unikely to see any composition changes whilst training for such long distances, but you will probably gain some strength.
You will need to eat a ton more food and get plenty of sleep for both areas not to suffer.0 -
Yes. I do my P90X stuff on my low miles days so I'm not too tired for it. I'm not looking to get jacked, just stronger. Running is priority. Currently training for a 1/2 next month and then a full marathon in March of 2013 so lots of running ATM.0
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bump0
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marathon traing + a full on weight training program can be very tough to do concurrently.
Splitting things up one in the morning, one in the evening may help. Otherwise I'd just back off the weights to a "maintenance" level, hitting upper body 1x week & lower body 1x week.0 -
I was told by Marathon trainer to make SURE I did weights on days I did not run! Weights improve running and NOT to run more than 4 days a week. When training for Marathon.0
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marathon traing + a full on weight training program can be very tough to do concurrently.
Splitting things up one in the morning, one in the evening may help. Otherwise I'd just back off the weights to a "maintenance" level, hitting upper body 1x week & lower body 1x week.
This or you could do 2x per week 3 exercises per day to cover all the basics
Day 1
Squat
Bench Press
Barbell Row
Day 2
Deadlift
Overhead Press
Pullup\Chinup\Lat Pulldown Machine0 -
I am also training for a marathon, and lift 3X per week via Body Pump. Here's the thing, even though you are training to run 26.2 miles, you should not focus on only running. A couple of things could happen--knee injury, overuse injury, and burn out. I ran a marathon in 2008 and have ran several halves, triathlons, and shorter distance races since then. I try to tell people that cross training is the key to running a successful marathon. I see so many people with knee braces, limping along because they ran so much to train and didn't weight train or cross train. My training regiment involves two short speed runs during the week (7.5-8.5 min mile) and one long run on the weekend at moderate pace (9-10 min mile depending on how I feel). I do Body Pump 2-3 times per week, and a few step and cycle classes. I'm an instructor so its a little more than normal, but you get the idea. When i've trained clients for their first half or race, I have them do 2 short runs during the week and one long run. Then I have them pick their favorite cardio other than running and do it for the rest of their cardio sessions. Your muscles help to protect your bones and joints, and helps to stabilize your core. It will help protect your knees and hips as well.
Everyone is different of course, but this training has worked for me, and for a handful of people that have come to me for training. Good luck with your marathon!0 -
I am running between 6 - 9km 5 or 6 times per week, and am also doing some resistance training at least every second day, too. The resistance is a combination of weights and also using body weight. Push-ups, core work, lots of arm, leg and abs, too. I am watching what I eat, without being manic, mainly because I have a young daughter with health issues that I am full-time carer for. Also I had my thyroid removed in February, and am determined to get back on track now that my medication seems like it is at the right level for me. I had a 9kg gain, but am within 5kg of being back to where I was before the operation.
The running is something I can do with my daughter in the jogging pram, taking my older daughter to school each day (we all get out in the fresh air together, and mummy gets a great big dose of much-needed endorphins), and the weights is to make me strong enough to keep up with her as she grows.
It all adds up to feeling fit and pretty good about achieving goals after a year of adjusting to a pretty life-changing diagnosis for our girl.
I have not noticed anything negative about combining the two; only benefits. At the moment, I am unable to do long runs with my daughter (need to increase my fitness), but my goal is to build to a marathon, doing incremental increases while I go. Started with 5km run, have booked into my first 10km run with her (she cheers on all the people around us while I run - makes for a good laugh and social time), and am goaling to a half-marathon in February. I love that we are all doing it together, and I am proud that our situation isn't stopping us from living and providing her with many great active experiences from an early age. My prayer is that she gets old enough to do a run WITH me, one day.
Go for it, matey. Fitness is a great thing to achieve, just make sure you listen to your body along the way. It will tell you when to pull up and rest. And there are a huge amount of resources for this type of thing online. We are all learning, and it is great to share the knowledge with each other. Feel free to add me if you want. I don't have a lot of friends - the ones I have are so incredible that I haven't really felt like I needed tonnes more - but am very happy to have a runner in there to be inspired by, and to share the experience and journey with!
Wil
You are awesome;o)0 -
I'm not training for a marathon, but I run 3x a week and lift 3x a week on alternating days. I make sure it's an easy run the day after leg day, or I have leg day the day before a rest day, because every step makes me feel like someone's kicking my *kitten*. :laugh:0
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A trainer from the gym I attend told me that doing too much cardio (more than 3 days a week) will cause my body to burn muscle along with fat. This is discouraging since I do cardio about 6 days a week already and having muscle helps you burn fat. I still do not see how doing more exercising whether cardio or strength training can be BAD for you. Makes no sense to me but I plan on asking my doctor to find out for sure.
The trainer is full of crap and it's unlikely your doctor will have any unique insight. It's an arcane topic in exercise physiology that MDs do not have any need to know about.0 -
I had to drop heavy lifting while I was Marathon training. I hadn't recovered enough from the long runs to lift properly, and I hadn't recovered enough from the lifting to run properly! I swapped in injury-prevention resistance training and core work instead0
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Hal Higdon does not recommend STARTING weight lifting during training for your first marathon. If you have been lifting prior to starting marathon training then continue lifting but you may have to reduce weights or reps. If you have run multiple marathons then you should be okay adding a lifting program. But Higdon implies that you are pushing your body hard enough by training for your first marathon that you should not also add in a NEW lifting program.0
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I was told by Marathon trainer to make SURE I did weights on days I did not run! Weights improve running and NOT to run more than 4 days a week. When training for Marathon.
I have to disagree with this, there's a lot of support that counters this advice. Go to runners world & ask them if they think training for a marathon requires weights and limiting yourself to only running 4x week.
Most advice in preparing for marathons is run often, and easy and do so for a long time in advance of your marathon.0 -
bump0
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There are a lot of different ways to train for a marathon. I think any seasoned marathoner will tell you that strength training is incredibly important in order to keep injury away, though lifting heavy may be spinning your wheels. Any muscle you gain may just be cut down during runs over 2 hours. I focus on body weight resistance for my cross training. Endless amounts of planks, lunges, squats, pushups, etc.0
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Can anybody give any advice on this? I want to start strength training (beginning with NROLFW) in a couple of weeks once I finish the 30DS but am also training for a marathon in January so I am doing a lot of running/cardio (5-6 times per week)... Can I run regularly and strength train at the same time?
Of course! I do both. Just make sure you have rest days in between or do every other day. I do light cardio on strength training days. I usually exercise 3-4 days a week. I was doing 6 days a week, but it was too much for me.0 -
I think it also depends on what your goals are for the marathon and beyond. If you're just looking do do a marathon so you can check it off a bucket list, you're going to approach it different than someone who's looking to get a medal or trophy.
Just going by how the local long distance runners look when I do local races, I don't think many serious runners do much, if any, strength training. They're fabulous runners, but they're very thin and lean. That's not a look I aspire to have... I prefer more sculpted curves. A balance of lifting and running gives me the results I want aesthetically, and since I'm never going to be an Olympic athlete, I'm ok with not being the fastest of runners. I'm a hobby runner, not a serious Athlete with a Capital A.0
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