Finding a balance for heavy lifting and distance running

In my experience I have had to focus on one at a time. Still do both, but train one primary and the other secondary. So when I'm lifting I do a couple runs...maybe even just one long run per week. When I'm training running, I lift 2x/week full body. I also try to maintain a deficit. I think it really depends on a persons recovery and if you have goals associated to fat loss/body composition In addition to fitness goals.

In all honesty it is pretty hard to do progressive heavy lifting and distance training. Usually you have to focus on one or the other. It does depends on how many miles a week you are running. I think its doable for the 10k, and you'll have to play it by ear for the half. I can't do it for a marathon.

Things that I find to be important -

-eating at maintenance. You'll be super hungry, and will have to fuel.
-lots of protein. I do a bit more than 1g/lb lean mass for high-mileage training. My lean mass is about 113 lbs, and I aim for 130g
-don't make the day before/after the long run squat or deadlift day. Its pretty difficult to do those lifts before a speed run as well.

I will tend to do 5 running days, and 2 full body lifting days (doubling up on an easy run day), with one full rest day when in run training.

Well. Yes and no.

For all the lifters/runners I know, myself included, you generally want to pick one to focus on and one to just maintain. So all winter I've focused on running and I was only lifting two days per week. I tried progressing both at the same time and it didn't go well at all. Now I've switched over to lifting 4 days per week so I'm down to the bare minimum on running.

It can be done.

For me I usually train on maintenance or even deficit than when on a bulk.

You can check out my food diary if you like, although I eat a lot. Any where from 3000-5000+ a day.

The thing is either your gains are going to take a hit or your running. If you want to improve your times then I would focus on your running and only lift maximum three times a week, if you can twice. Squats, deads, step ups and lunges all help me on my running. Also hill sprints repeats which can be done immediately after or hill work on your off days.

The hill repeats will not only work your cardio but is the one cardio exercise that has proven to add muscle if you are eating at a surplus.

Thanks! my main worry is that if I lift Mon/Wed/Fri and run the other days my legs will feel weak and my endurance will be at a low, especially for my long run of the week. I love running trails, and the hills are the best part, but are killer after doing squats/lunges etc. the day before. I would like to cut down on that pain a little.

If you are doing total body workouts, I am hard pressed to think of a reason why one would want to lift more than two days per week.

So the answer is: don't do squats/lunges, etc the day before a long run.

While I generally have disdain for the overuse of the "cardio burns muscle" meme, it is a fact that gaining muscle and long-distance running are not the best mix, especially if your goal is to increase your performance in a distance like a half-marathon.

Personally, I would cut back on lifting volume (not necessarily intensity) and focus on meeting your running goals. You might experience some modest loss of muscle (which will likely help your running performance), but it's a straightforward process to regain it once you cut back on running.

Thanks for the suggestions, all.

I am always super hungry on the days that follow weight day, so I'm going to TRY to do my runs in the morning as well and then very much look forward to eating all day long after that.

you need to fuel your body! the worst is having a bonk in the middle of a long run, and being a long way from home.

you can do both. understand that if you want to improve on one, you'll have to go lighter in the other. that being said, you can have a great running season and still lift heavy. you'll have to be really on point with your diet. probably go to maintenance calories, since you'll be creating a deficit with your running.

as far as your legs being weak, you'll have to do two things: plan your workouts accordingly, and also just suck it up. rule of thumb is not to schedule a leg lifting work out the day after a big run.

you mentioned you lift mon-wed-fri. full body work outs, or the strong lifts 5x5 work out? if you plan accordingly, you can work running around that.

in fact, i bet if you google "5x5 and half marathon training," you'll find some schedules out there

Oh so THAT'S why my lifting sucked on Monday and I thought I was going to die Tuesday. I really should be smarter than this...
After having personally experience that one OP, DON'T DO THAT. :laugh:

The reverse is bad too. Best case is to put a rest day at least in between leg day and a long run day.

I'm following Hal Higdon's Intermediate 10k training guide. His training schedule includes 3 days for lifting. I did great for 2.5 weeks, PR'd left and right.... then I crashed. The program is great, but I realize now that in order to keep improving on my running, I really need to lighten the weights that I lift for a while.

After my 10k, I'm going to switch it up so that weight lifting is my primary form of exercise. No matter how excited I am to PR in running, my ego won't accept those lighter squats for long... :grumble:

10k or half are very compatible with strength training and you could definitely still make strength gains if you're not afraid to eat. I find i train seasonally now. I tend to run shorter in summer but lift heavier and vice versa in the winter