Balancing Running with Stronglifting

Programs like Stronglifts generally place a strong emphasis on actually resting on your rest days. Doing that kind of running more or less prevents the kind of rest you would need when doing heavy squatting 3x/week.

If you are doing the one I sent you I'd move the deadlift and squat day next to each other, have a rest day, run, bench day, run, have a rest day.

I do something along that lines. I run, strength train, and do a little body building at the same time.

I ran somewhere around 175 miles last month. I usually run 7 days a week and never take a day off from running as the motions help alleviate pain and joint stiffness from Rheumatoid disease I deal with. I only hit the gym 3 times a week M/W/F. That gives some type of break to stomp off some long runs on the weekend.

Advice is to hit your weights first if possible. I want to get the most our of my squats and running does take away some of my gains but not entirely.

My current working weight for squats is around 160% of my body weight(345lbs) so not great, but not shabby either.

Main thing is rest & nutrition. Obviously most people don't want to run on a stomach full of protein. So I usually eat some right after my weights then give it at least 2 hours before I hit the streets/trails.

Not a 10Ker, but I combine running, swimming, cycling and lifting (SL5x5).

I don't have a problem apart from time. I've had a day off today which is my first in a week. This is just because my body feels tired.

Listen to yours, and you'll be fine.

I do 5x5 on MWF
Tuesday I rest
Th, Sat; 5 mile run
Sun long run 7-12 miles (perpetually training for an upcoming half marathon until Spring)

The only truly negative effect I have noticed is that I have had to cut runs short sometimes or felt fatigued during them due to DOMS in my hamstrings and/or quads.

This is only worth $0.02 because I don't have the experience, but yeah I figure you might have to sacrifice *some* of one for the other.

The interesting thing about StrongLifts though is that it has you squatting everyday for 3x a week right, which is a bit more than most programs. You'll be fine squatting twice a week if you need to work in some cardio.

Why don't you take squatting out of the picture for just one workout a week? Substitute something else you want... have fun do some curls lol That might help you schedule your running in a little better, and give you a little relief so you can hit your running goals. Plenty of guys even squat just once a week, but twice is a bit more ideal if you can work it in. 3x a week is a great part of Stronglifts, but it's not absolutely necessary.

Any Runners out there who also are doing the Stronglift 5x5 program? I'm not talking about running as an form of cardio, but more to people who actually hit the pavement deliberately to put on some mileage (let's say 10Kers and up).

Any advice you can give for balancing the two? Do they conflict with each other somehow (speaking more to the physical affects)?
How many days do you run/ lift?
What schedule have you found works best for arranging the 2 events throughout the week so you are at your best for each?

Any advice would be greatly appreciated. Thanks

I've modified the strong lift program for myself so I don't follow it exactly. I do everything only I don't go heavy duty on the bench press. I do a combination of both weight lifting and running because I love to run plus I'm currently training for a half marathon. I've been doing this for quite awhile and have trouble with taking full rest days. I currently run three to four days a week and then weight lift the other three to four days. It depends on how I feel.

On my running days, I'll do 3.25 mile Monday, 4.25 Wednesday, and then 6.25 on Friday. I always follow my runs with the leg press and either the leg extension or leg curl. I'll do five sets of fifteen reps @ 140lbs on the leg press and five sets of fifteen reps @ 100lbs on the leg extension/curl. On Monday and Wednesday, I end my workout with 30 minutes on the stairmaster.
I'll do a longer run usually 8-11 miles on either Saturday or Sunday.

Tuesday's and Thursday's are my hardcore, set in stone weight lifting days. Depending on which day I do my long run is when I do another weight lifting day. This works pretty good for me as long as I fuel properly after the workouts. I didn't use to do this before and now that I do I notice a major difference. I always stretch afterwards, drink lots of water, and always follow up with protein after my workouts. My body is pretty used to this and so I have to mix things up a lot. Next month I'll increase my running pace again and increase my weights.

I suggest alternating your training days and see if that works for you and also listen to your body. A long run might not feel so good after a heavy squat day

I'm in the same boat as the OP. Just finished the Philly marathon and want to build a good strength program while maintaining a core run program. I also run OCR's. A great topic of interest for me so I'm bookmarking this for updates.

I'm doing a modified 5x5 program that's an ABC program instead of the AB of SL. I'm doing lifting MWF with squats on M and F, and running 10k on Saturday. I was doing two runs a week, but recovery was becoming an issue and my progress on squats and dead lifts was poor. It is a balance, and you won't progress as quickly as if you were only concentrating on one activity.