Running + Lifting

lalonmeg000
lalonmeg000 Posts: 276 Member
in Fitness and Exercise
Hello pals! I am sure this has been asking before, but can't seem to find much. I have a new found appreciation for running. I am by no means a long distant runner, but I do enjoy a 30-45 min run 3x a week. I also really like lifting weights. I currently do 3 sets of 12 reps of various exercises 2-3x per week. I was talking with some friends who were very shocked and concerned I did both cardio and lifted.

I really only do cardio as stress relief. I can loose the day in a run without much effort, but then I like lifting weights for the challenge.

My main goal is to tone up. I am happy with my size and weight, but I am really trying to lower my BF% overall.

Does anyone else combine running and lifting? What does your schedule look like and have you seen a stall in results from doing both?

Replies

  • JTick
    JTick Posts: 2,131 Member
    My schedule:

    Sunday: 30 min run.

    Monday: Total rest.

    Tuesday: Long run...right now about 8 miles.

    Wednesday: Lift

    Thursday: 30 min run.

    Friday: Lift

    Saturday: Very active 'rest' day.

    I find that as long as I take a rest day before my long run, I'm good to go. I did just adjust my lifting routine and am really hurting with the DOMS right now, but I think I'll be okay before Tuesday. I did have to raise my calories...I wasn't recovering well once my long runs started getting longer. I'm eating 2,000/day right now, shooting for 1-1.5 lb loss each week. As my runs get longer and my lifts get heavier, I'm sure I'll have to continue raising my calories to meet the fuel demand.

    So far, I haven't had a problem doing both. My lifts are still looking good, and my runs feel good. I have been steadily lifting and running for almost a year now.
  • lalonmeg000
    lalonmeg000 Posts: 276 Member
    Great! Thanks for your input. I have been feeling great, but then I had my doubts after hearing my friends reaction. I also read an article saying that heavy lifting can slow down a runners mile, which I am not solely concerned on distance, but I didn't want running to become harder.

    Right now sundays are my rest days, but I think Monday might actually be a better day to rest.

    On lifting days to you do lighter weights with more reps, or heavier with less reps?
  • JTick
    JTick Posts: 2,131 Member
    Great! Thanks for your input. I have been feeling great, but then I had my doubts after hearing my friends reaction. I also read an article saying that heavy lifting can slow down a runners mile, which I am not solely concerned on distance, but I didn't want running to become harder.

    Right now sundays are my rest days, but I think Monday might actually be a better day to rest.

    On lifting days to you do lighter weights with more reps, or heavier with less reps?

    I'm doing 5/3/1, so I lift heavy with fewer reps. My squat is about 205, my deadlift about 225 right now. My lifts haven't suffered. My running hasn't suffered. In fact, I noticed a HUGE difference when I started adding lifting to my routine. Running became SO much easier...my legs just don't wear out like they used to, and I usually finish my long runs feeling like I could do another mile if I needed to. I'm looking to run a half marathon in the spring, and a full in the fall. Of course I'm expecting to have to tweak my program as I get closer to that goal, but I'm not dropping lifting completely.

    ETA: I develop my routine based upon: if it ain't broke, don't fix it. Listen to your body. Do you feel good? Do you recover well? Then keep doing what you're doing. Do you dread your workout? Are you lacking energy, hungry all the time? Then maybe it's time to either eat more, or change what you're doing. But I don't think you have anything to worry about with some lifting and a couple of relatively short runs. I think you're in good shape.
  • lalonmeg000
    lalonmeg000 Posts: 276 Member
    Awesome thanks! I think I do need to up my calories now that I have added lifting, and I am able to run more. I was doing run/walk, but I feel like I have a lot more energy, and like you said my legs don't tire as easily. I have noticed I am a lot hungrier than usual.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Might be an interesting read for you and anyone with the same question :)

    http://www.myfitnesspal.com/topics/show/1091565-lifting-and-running
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    I was talking with some friends who were very shocked and concerned I did both cardio and lifted.

    There is no reason to be concerned, comprehensive fitness requires both.
  • lalonmeg000
    lalonmeg000 Posts: 276 Member
    Might be an interesting read for you and anyone with the same question :)

    http://www.myfitnesspal.com/topics/show/1091565-lifting-and-running


    wonderful thanks! I will be sure to read that in the morning :)
  • CarmineDeMarco
    CarmineDeMarco Posts: 39 Member
    Sun: running (long run)
    Mon: non-running cardio (40 min.)
    Tues morning: running (35-45 min.)
    Tues night: strength training (40 min.)
    Wed: non-running cardio
    Thurs a.m.: running
    Thurs p.m.: strength
    Fri: running
    Sat: rest
  • GiGiBeans
    GiGiBeans Posts: 1,062 Member
    I was making very slow progress with both until I started unintentionally eating over maintenance. Make sure you eat!
  • ME0172
    ME0172 Posts: 200
    You already have good answers here, so I just want to give you someone to check out. Look up Nicole Wilkins (on FB or online). She's an IFBB Figure Olympia Champion, and she runs 45-50 mins 6 days a week. She's an example for you of someone that gains muscle and does cardio. Diet is 80% of meeting your goals. I like looking at her weekly youtube videos she posts on FB too. Check her out. She motivates me.

    For every person you tell you exercise and what you're doing, every single one of them will have different advice... often contradicting each other. You sound like you're doing the right thing and everything depends on what your personal goals are.

    Me: I lift 3 days a week and cardio 3 days a week with Sundays as my day totally off.

    Good luck to you! Keep up the good work.

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