Running and Lifting
candacefausset
Posts: 297 Member
I want to run! It makes me feel good and accomplished and I have never really been able to do it before. And I want to lift heavy! It makes me feel strong and I know I am building sexy muscles underneath my fatty layers so as they shed, it won't be too unsightly. But I want to give my body the amount of rest it needs to recover. What do you recommend as to how often I should do both?
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1-2 days a week of rest as needed depending on your body. I usually do 3 days of strength training with a cross train (Elliptical, bike, swim) etc. I then run on the alternate days, with a rest day somewhere in there. Some days instead of a cross train I run instead.0
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bUMp0
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I lift heavy twice a week, and run three days a week. Figure out which combo works best for you to get the results you want.0
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Good for you! Women (me too) have this common misconception we SHOULDN'T lift heavy. But I know, if I want the body I want, I'm going to have to lift and push myself.
You could lift every day if you wanted to, but what you need to do is rotate the areas. For instance: If today you do upper body, tomorrow do Legs/Core. If you need an extra day for rest, put a resting day between. It all depends on your schedule.0 -
I did couch 25k 3 years ago then started stong lifts 3x5 recently.
I try to do 3 days lifting, 3 days running. I don't do runs and lifts on the same day.
Everything works out well with the exception of runs and squats. It's like the bane of my existence. I can't get low enough on squat days, and on run days it gives me shin splints. Mostly I just run though the pain of the first mile on runs.
Since you are starting out, it shouldn't be a problem.0 -
I've done both. I double up some lifting days with easy run days. I made sure I gave a couple of days between leg day and my long run.
ETA - someone made the point below me - I did lift first run after.0 -
Also - if you run and lift on the same day, always do your lifts first.0
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I want to run! It makes me feel good and accomplished and I have never really been able to do it before. And I want to lift heavy! It makes me feel strong and I know I am building sexy muscles underneath my fatty layers so as they shed, it won't be too unsightly. But I want to give my body the amount of rest it needs to recover. What do you recommend as to how often I should do both?
Everybody's rest time will be different depending on their bodies, and their fitness level. Best advice I can give you is learn to listen to your body. If you're crazy sore, take it easy the next day. And learn the difference between a sore that needs rest and a sore that you can push through or train different muscles. There really is no magic "fits all" answer unfortunately. Figure out what works for you and do it.
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I do both.
I lift 3 days a week, using the Wendler 5/3/1 program. I run 3 days a week, usually 2-4 miles per run. I typically take 1 full rest day every week, and sometimes double up on my exercise for the day. I only do that on upper body days though (bench press or overhead press). I never double up on squat or deadlift day, as it's just too much for my knees. I also always schedule my rest day after squat day, so my legs have time to recover.
I always lift first. And I try to separate them by a few hours if I can. For example, I may lift on my lunch break and then run around 7pm that evening. I've done them back-to-back before and it's ok, but my running does suffer a little.
It's helped me to have a plan. I have an workout schedule drawn up for 6 weeks, which is how long it takes me to do a full cycle of Wendler (it's 4 "program weeks", but it takes longer since I don't lift 4 times a week).
I want to add that if you are training for something specific, such as a longer distance or a certain time at a race, you may want to back off the lifting a little until you reach your objective. Similarly, if you have a lifting goal, it might help to back off the running until you get there. You can balance the two, but be smart about it.0 -
Test out a couple different combos. Try doing strength 3 days a week and running 4 days a week (or opposite or more or less) and find out what works well for you.0
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Lift 3, run 3 (or 2).
Monday: lift
Tuesday: run
Wed: lift
Thurs: run
Fri: lift
Saturday: run (optional)
Sunday: rest
Edit to add: my schedule looks like this:
Monday: lift
Tuesday: lift, run
Wed: lift
thursday: yoga, run
Friday: lift
Saturday: lift (legs), run
Sunday: rest
I lift legs on saturday before my run so that way my legs have sunday and monday to recover before I have to run again.0 -
I lift and run.
Just not at the same time.
That would be difficult for me.0 -
Also - if you run and lift on the same day, always do your lifts first.
Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.0 -
Also - if you run and lift on the same day, always do your lifts first.
I did the exact opposite.
It depends on your priority. My priority then was a triathlon, so I did cardio first and lifts second. Now I've done the triathlon and my priority is body recomposition, so I lift first, and run when I can (now on different days).
I'd suggest starting one for a month or two, then adding the other rather than starting both at once!0 -
optimal would be 3 and 3, but if you feel like an extra day, take it. never risk injury just for sake of hobbling through the week because it could side-track you...0
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I run and I lift!
My schedule is usually something like this:
Monday - strength train / lift
Tuesday - I play beach volleyball!
Wednesday - - strength train / lift... and i usually make wednesday my heaviest lifting days!
Thursday - rest, maybe some yoga cause I dont feel right with NO exercise
Friday - strength train / lift
Saturday - this is my whatever day...if I don't get outside to do something (beach volleyball, hiking, kayaking etc...) then I will go to the gym and lift
Sunday - sunday is runday for me. I put in about 10-12 KM every Sunday morning!
In my warm-ups for my lifting days I usually do about 10-15 minutes of running on the treadmill to keep my legs in shape for my long Sunday runs. But if its the day after my long run I will usually opt for the elliptical to give them break from the harder impact of running.
This is what works for me! It keeps me busy, to say the least, lol.0 -
I.....
Run - Mon and Fri
Lift heavy - Tues and Thurs
Wed is a cardio day/leg day (not heavy)
Sat varies - circuit, running or Plyo
Sun = Rest Day!!0 -
I lift 3 days a week, run 2. I usually run a 5k one day, and a 5-6 mile another day. Occasionally, I'll run a third day, but generally only about a mile or two.0
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Also - if you run and lift on the same day, always do your lifts first.
Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.
It does depend on what your goal is. Many people who recommend lifting first have lifting as a priority, it works the same.0 -
Also - if you run and lift on the same day, always do your lifts first.
Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.
The reason it is recommended to lift before running is so that you have the power and explosiveness to get through your lifts without your muscles already being fatigued. Since running is a slower activity that doesn't require as much explosive power and engery as lifting you want to save it for after your weight session.0 -
Also - if you run and lift on the same day, always do your lifts first.
I did the exact opposite.
It depends on your priority. My priority then was a triathlon, so I did cardio first and lifts second. Now I've done the triathlon and my priority is body recomposition, so I lift first, and run when I can (now on different days).
I'd suggest starting one for a month or two, then adding the other rather than starting both at once!
No there's actually studies show that you should lift first. I am currently marathon training myself. It has to do with mental sharpness at first. I'll try to find the article/study.0 -
Also - if you run and lift on the same day, always do your lifts first.
Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.
The reason it is recommended to lift before running is so that you have the power and explosiveness to get through your lifts without your muscles already being fatigued. Since running is a slower activity that doesn't require as much explosive power and engery as lifting you want to save it for after your weight session.
This is 100% the reason. I will try to find the article with the actual study results though.0 -
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It depends on your goals and what your preferences are. What do you like more?
Personally, I like lifting more and my goal is muscle mass/strength and overall aesthetic looks.
I don't run at all. Maybe sprints.0 -
I normally do a combo, unless I am going for a longer run, in which case I only run. Most of my workouts are 20-30 minutes running (either intervals or just plain running, but usually intervals for days where I lift also), followed by 20-30 minutes of lifting. Sometimes I spend more time lifting, but I rarely ever only lift. I like to feel good and warmed up first, although I'm reading that some people think it's better to do your lifts first. I'm also curious as to why that is!!0
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Also - if you run and lift on the same day, always do your lifts first.
Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.
It does depend on what your goal is. Many people who recommend lifting first have lifting as a priority, it works the same.
I look at it for saftey reasons
If you lift first then run and get tired
If you run then lift and get tired.
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Just curious, why is that recommended? I've been focusing a bit more on my running so I currently run 5 days a week. Because of my schedule, I sometimes do a short run or other cardio and then strength training on the same day--if I run last, I have no endurance, so I always run (or do other cardio) first.
All practical reasons aside (and there are many, as others said, depending on your goals)
But we're mainly focussed on body composition here. Looking good generally involves building muscle and losing fat, for men and women of all ages. Weight training is the optimal training method for gaining and maintaining muscle. Since we already hopefully know that weight loss comes from a calorie deficit, and that making the weight loss come from fat and not muscle involves resistance training, it becomes clear why we lift first. It is more important!
Note: clearly if you are a runner or just really like running this doesn't apply to you.0 -
Thank you all for the advice and suggestions! I don't really have any huge goals for one or the other. My biggest goal is fat loss and getting in shape. As of right now my stamina is low and my body is fairly weak (compared to when I was 20 and strong!) so I think I will benefit from doing both. My only running goal is to be able to do a 5k in late August (running all or most of it) but I don't think it will be too hard considering the C25K program only has me run 3 times a week and I have nearly 3 months before that. Other than that I just want to feel good about myself. I think I might go with the 3 and 3 of each with one day full rest. If I feel like I need more, I will take it but until then I will make myself a plan and stick with it!
It's good to think about the safety and the power needed to do lifts so I think if I ever combine lifts and runs into one day, I will definitely remember to lift first.0 -
I did a cycle of this program. http://www.fitness666.com/2012/07/666-fat-burner-home-workout-version.html
It's basically 3 days strength training, 3 days cardio, 1 day off.
It went well, I made significant strength gains, and at least some speed/endurance gains on the treadmill.
So in my experience yes you can both run and strength train.0
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