Being a runner AND strength training... How?

As a lifter I associate running with cutting, and lifting with bulking/maintaining weight. I avoid running while gaining mass, but I doubt that's what you're trying to do here. Just incorporate the two together on alternate days. If you really have the strength to run a bunch after leg day, you're not lifting hard enough.

I'm just worried that running isn't as efficient for fat loss, but strength training isn't as efficient for increasing my running speed. But I have 20 pounds or so to lose, so does it actually matter?

Lift and lift heavy. You'll burn off that extra 20 pounds faster, and as a result you'll run faster. How much slower would you be if you tried to run a mile with a gallon of milk in each hand? I started lifting about a month ago, and run a bit less as a result but guess what? I shaved 36 seconds off my average mile time.

Lift heavy, lift often.

Rigger

I run. Not well, or very fast, but it's something I do for cardio and want to improve on.

Let's talk a little about this because it's going to affect your course of action. Tell us about your running goals. when you say that it's something you'd like to improve upon, what does that look like? Are you looking to be a 20 mile per week sort of person? Are you looking to run a 5k? Are you looking to RACE a 5k? Complete a marathon? Qualify for Boston? Each of these have pretty specific training and strength training fits in differently for each one.

You're over thinking this

This.


I spent a long time thinking about it. Tried and stopped a few times. Now I lift m/w/f, running t/th/s

Take a bit for your mind to adjust, just do it. But definitely pick one as your focus, it gets 200 percent of your attention, the second one gets 100 percent of your focus.

This is me too.

While right now my focus is a bit more towards my mileage since I have races coming up through September, all that means is if I have to take an extra rest day I'm skipping a strength workout rather than a run day.

I lift full body 3x/week (Stronglifts 5x5) and run 3x/week: 1 long run, 1 speed/interval/hills run and 1 whatever-I-feel-like run.

Once my race season ends, mileage comes down and lifting takes precedence... but I keep doing both.

Just to let you know, when I was playing football* competitively, we had technique training, endurance training AND strength training. While more focus is on the running (given that this is what you'll be doing most of the time in football) it is very beneficial to build up your muscles, and it also prevents a lot of injury because you're 'well-rounded' in a sense, not overworking a particular part.

It was compulsory to get a gym membership and train at least twice a week- it was always quite obvious who was training and who just turned up to the training session. This is done in hockey and rugby also, and I think that in most sports they belong together.

*i.e. ball to the foot. not hand-egg.

Bumping because I don't have time to read all the responses right now, but I also wanted to quickly say that I have just recently added running to my workout plan. I typically focus on lifting (with elliptical intervals immediately following when I have time), which I do three days a week and then I used to rest the other days. I used to do some running, but I haven't for about a year or so. To ease into running (because I'm not giving up my lifting), I'm doing the C25K program. So far, it's going better than I expected doing both. I know I won't probably seen nearly as much improvement on my strength as I would otherwise (I assume), but I'm okay with that for now. Anyway - I'm doing my running on my rest days and continuing my full body lifting workouts on my regular 3x/week schedule.

I would suggest to prioritize one of them. If you think of yourself primarily as a runner, then keep your strength training relatively light, focusing on lifts and exercises that will assist your running--such as hamstring and calf strengthening, and some not particularly taxing upper body work. If you want to be a lifter, then running has to be light and relatively short, so as not to interfere with recovery. I think it's a mistake to try to go all out on both running and lifting, since they have somewhat opposing requirements.

Correct. If you are a runner, the best way to improve is focus on running. You have to get miles in. If running is not absolutely your thing, then balance it out as others suggest but if you run 3 times a week, odds are you aren't going to get a lot better.

A lot depends on your age. I lift once a week because running 4X and then trying to get one other indoor workout is about all I can do. 6 workouts a week and I am maxed out. 5 is actually better.

bump

You're over thinking this

Take a bit for your mind to adjust, just do it. But definitely pick one as your focus, it gets 200 percent of your attention, the second one gets 100 percent of your focus.

Yep. Agreed. I run 20-30 miles a week and do one or two Les Mills BodyPump classes, each week, dependent on my work schedule. Running is my focus, the strength is for supporting that goal. I mix some yoga in about once a week to keep "bendy" too.

I was on the same boat as you. I'm training for a marathon, and always scared to do strength, but every coach will say that strength helps running! my physical therapist as well!

I just started p90x and feel gooood! I'm flabby and I think strength will help me to avoid injury (as they say) and improve my fitness level (as they say) and look better!

Bump

I do both, but weight training is my priority. Squatting heavy has increased my running speed

Running and strength training made up my training and workouts for months and months. I shed fat and gained definition during that time. I was in the best shape I've ever gotten in! Personally, my schedule would look something like this each week:
Monday shorter run (30-45 minutes) & abs (I did the P90X Abs Ripper X, 16 mins long)
Tuesday: Arms & Shoulders (maybe with some cardio, about 10-15 minutes if any. Mostly got enough cardio from lifting, honestly)
Wednesday: mid-distance run (45-60 minutes)
Thursday: Chest & Back and abs
Friday: long-distance run (60-90 minutes)
Saturday: REST. Sometimes a light walk and stretching
Sunday: Squats, lunges, kettlebell swings, weighted hula hooping, BodyRock or ZuzkaLight routines (youtube those), etc. & abs.

This is what worked for ME. Hope it helps

Lift and lift heavy. You'll burn off that extra 20 pounds faster, and as a result you'll run faster. How much slower would you be if you tried to run a mile with a gallon of milk in each hand? I started lifting about a month ago, and run a bit less as a result but guess what? I shaved 36 seconds off my average mile time.

Lift heavy, lift often.

Rigger

^^ This. ^^

I have had a similar experience. I ran a half-marathon in May, got sidelined by shingles, and have only done a few runs since. BUT I've been religious about lifting, and when I went on one of my initial "get back into it" runs a few weeks ago, I was pleasantly surprised to see that my cruising, not-working-hard-just-here-to-have-fun speed was about a minute faster than my old cruising speed.