Runners and lifters, advice please!

Welcome to the love of running! The rule of thumb with running is not to increase your distance by more than 10% per week. So if you ran 6 miles total last week, you could run about 6.5 next week. Maybe 7.5 the week after that. One reason people get injured is that they do too much too soon. Ease into it. What is your goal with running? Do you want to increase the distance you can run at a time? Do you just want to cover 3-5 miles at a time several days a week? Do you want to train for races? I would definitely not run every single day. I'm training for spring half marathons and I run 5 days a week (Tues is an easy 4-5 mile run, Wednesday and Friday are speed work and generally 4-7 miles, Saturday is an easy 3 miles, and Sunday is a long run of 10-15 miles with Mon/Thurs being rest days for a total of 30-35 miles a week).

If you want to train for a specific distance, check out Hal Higdon's plans (free on his website). It will work you up to a 10k, half marathon, etc. at a safe pace.

Some people can run daily without issue, some can't. If you do choose to run daily or almost daily, keep the runs short & easy for a while. A pretty common approach is keeping weekday runs shorter, then do a longer run once a week. If you aren't training for a race or a specific goal, you can just run nice & easy every time you are out, whether it's 3x or 6x a week. See how your body responds, back off if you are wearing down.

I would see no issue right now running 3-4x a week, and lifting 3-4x a week.

Don't stop running altogether and you'll be fine!:)

If you really want to become a triathlete, no need to lift that much. Just swim, bike, and/or run everyday! (half joking, half seriously) Large muscles are not an endurance athletes friend.

I generally run every single day, with about 3 days per week being two runs per day (in addition to swimming and biking). You need to be really in tune with your body, something that just comes with experience, to run every single day. You can almost "feel" an injury coming on if you're pushing too hard, and thats when its time for a rest day.

^^ good advice. I'm working toward a half marathon, so I currently lift M/W/F, short (4.5m this week) runs on T/Th, long run on Sat. Once I'm done with the half training, I'm going to back off on the running, probably down to 2xweek, and thinking about picking up some sort of class, maybe like a bootcamp type workout.

I thought running every day was what "real" runners did when I started running almost 2 years ago. I went out on lunch every day and at least once on the weekend to knock off the miles. And, of course, I found myself plagued with injury right before my first half marathon. Since then, I've seen a sports medicine doc, and his advice was to run 3 targeted runs a week. . .occasionally 4 days a week and cross train the other days. I Lift & do cardio M/W, Lift only F, run 4-4.5 mile T/Th & long run on Suday. Saturday is hit or miss. Sometimes I get a cardio video in, some times I rest.

I began to view running as a "reward" and a "treat" instead of an obligation when I dialed back the days. Now, I'm chomping at the bit for my running days and sad when I have to skip them (like today. . .nursing a bad shin).

Enjoy the running bug. It IS addicting!!

I'm currently alternating running days and lifting days with one rest day per week. I make some of my longest distances and fastest times after my rest day. Give your body a chance to recover. As long as you're running 2-3 times a week, you won't lose any progress, and you'll probably find you progress faster.

I run 3 days a week, tuesday, thursday, and saturday for 3-5 miles I have bad knees and if I do more, my knees hurt for days, and same with my left hip. then I do p90x strengeth workouts wednsday, friday, and sunday, and sometimes monday if my body doesnt feel like it needs a break.

I'm currently building myself to be able to run a 5K. I'm not using C25K, but an "advanced" training plan I found on the website of a local race since I was regularly running a mile or a little more 3 times a week.

Monday: Strength training (Madcow's 5x5: Squats, Bench, Bent Over Rows, 5 sets of 5 with weight progression), after some HIIT or I walk or do some kcikboxing, depending on how I'm feeling. I try to do yoga or stretch as well.
Tuesday: Running day, I do whatever the plan tells me, after I do a core workout and some stretching.
Wednesday: Strength (Squat, miliatry press, deadlift, 4x5), HIIT or a walk or whatever, yoga/stretching
Thursday: Run, core, stretch - Thursday evenings my kids have gymnastics. There's a workout room that overlooks part of the gym, and I typically do 30-40 minutes on the elliptical, the treadmill (walking with incline) if it's not, while they're in class.
Friday: Same as Monday
Saturday: Run as prescribed
Sunday: A lighter/shorter run, but only if I feel I can handle it.

I don't know how my body will handle this schedule once I move beyond the 1.5-1.75 miles I'm doing now. My 1.5 miles this morning was a bit hard, I'll probably take it easier than normal on the elliptcal tonight. I also only walked yesterday after lifting, intensity did not appeal to me at all!

I thought running every day was what "real" runners did when I started running almost 2 years ago. I went out on lunch every day and at least once on the weekend to knock off the miles. And, of course, I found myself plagued with injury right before my first half marathon. Since then, I've seen a sports medicine doc, and his advice was to run 3 targeted runs a week. . .occasionally 4 days a week and cross train the other days. I Lift & do cardio M/W, Lift only F, run 4-4.5 mile T/Th & long run on Suday. Saturday is hit or miss. Sometimes I get a cardio video in, some times I rest.

I began to view running as a "reward" and a "treat" instead of an obligation when I dialed back the days. Now, I'm chomping at the bit for my running days and sad when I have to skip them (like today. . .nursing a bad shin).

Enjoy the running bug. It IS addicting!!

^^this^^

sooooo true. i was an avid runner for YEARS. it was my therapy too. even on my rest days, if i had a bad day i would go for a 10-15mile run. BAD idea. your body knows its limits. your muscles need to heal and rest up. too much at one time and you are asking for trouble. be aware of your body and don't push your limits to the extreme... i agree with the 10% a week method. you aren't going to lose your progress as long as you have a healthy mix of cardio and strength in your weekly regiment.

I thought running every day was what "real" runners did when I started running almost 2 years ago. I went out on lunch every day and at least once on the weekend to knock off the miles. And, of course, I found myself plagued with injury right before my first half marathon. Since then, I've seen a sports medicine doc, and his advice was to run 3 targeted runs a week. . .occasionally 4 days a week and cross train the other days. I Lift & do cardio M/W, Lift only F, run 4-4.5 mile T/Th & long run on Suday. Saturday is hit or miss. Sometimes I get a cardio video in, some times I rest.

I began to view running as a "reward" and a "treat" instead of an obligation when I dialed back the days. Now, I'm chomping at the bit for my running days and sad when I have to skip them (like today. . .nursing a bad shin).

Enjoy the running bug. It IS addicting!!

This is EXACTLY the right advice. Running every day, unless is short as in 2 miles or less, is injury time.

The most accurate answer on running everyday will be based on your experience. It's okay to run every single day as long as
1) you aren't running excessive distances (again, this will vary on experience and skill level);
2) you aren't running at full speed;
3) you are wearing the correct shoes;
4) you are fully recovered and not running though an injury; and
5) you are eating enough calories and protein.

What most people fail to understand is that lifting weights itself is a form of cardiovascular exercise. Look at this video and tell me she isn't working her CV system http://www.youtube.com/watch?v=IRLUVVa3IXI What she is doing is an advanced workout, that will work her heart, lungs as well as her muscles.

Will it become easier if I do run every day, or will I always be fighting be cause my body wants a day off? My other question is that I've researched all these different running training programs and they say one day, do this, one day do that....' what is your weekly training routine? And how many times/week do you lift weights?

Listen to your body. If you feel like you need to take a rest, then rest. Do NOT run through an injury, regardless of whether you want to or whether you are running with friends. Just tell them "Sorry guys, my ankle is killing me and I can't do carry on". I was running 5 times and felt exhausted and I was too ignorant to do this and I sprained both ankles, both shins, both knees and the right side of my groin in November 2011. I ran through the pain the first 4 weeks but then spent most of the time doing HIIT instead. At the time, I had to do it because I was doing a half marathon in March. But after March 2012 I stopped running and starting both HIIT and heavy lifting. I only fully recovered 2 weeks ago because of the severity of my injury. I know you know this already, but just remember that running everyday doesn't make you stronger or better, it just makes you more susceptible to injury and may lead to boredom if done excessively.

There's a great training calender for running here for 5k, 10k and a half marathon
www.runteamkina.com

Good fitness channels of YouTube:
http://www.youtube.com/user/CampbellFitnessTV
http://www.youtube.com/user/chixdrag2
http://www.youtube.com/user/IceCreamFitness

All the articles you read will only confuse you further. Follow a TRAINING PROGRAM with regards to lifting weights. StrongLifts 5x5 for example or The New Rules of Lifting for Women. My advice? Lift heavy 3-4 times a week depending on your program and if your goal is to to improve your physique, don't do too much traditional "cardiovascular exercise". My current program is http://www.muscleandstrength.com/workouts/phul-workout. You can do this if you like, but it is an intermediate program, so you may want to do a novice program first like the two mentioned above.

If your goal is to be a triathlete then you'll need to follow a program (note the emphasis is on following a structured program, not just going to the gym to "work out") that will help you achieve this. I don't know too much about this sport so can't comment on training for it. But for now keep lifting and alternate between running, cycling and swimming. I know where you're coming from, for me, running and training is one of the most therapeutic things to do. So keep doing it and stay motivated for yourself and your children!

Feel free to add me if you want to know anything more though I do not claim to be an expert by any means. I'm just a kid who has made so many mistakes that I know what works for me.

Good luck.

I personally cannot run every day. I have gotten to the point where I can run two days in a row with no ill effects, but I've never tried 3, and don't plan to. I am currently training for a half marathon (next month!) but not getting quite enough running in. Ah well...

Here's my current workout schedule for this week:

Monday: Body Sculpting Class
Tuesday: 40 minutes Yoga, Run 5K on treadmill
Wednesday: Rest
Thursday: Run 5K on treadmill
Friday: Rest
Saturday: Lifting with personal trainer
Sunday: Long run - hoping to hit 11 miles


In general, my running schedule for my half training has been:

Week one: two short runs (up to 3.5 miles), one medium run (3.6 to 7.5 miles)
Week two: two short runs (up to 3.5 miles), one long run (7.6 to 11 miles)

Repeat!