Lifting and Running

bigblondewolf · June 2014

I need some expert advice here as I'm having some newbie issues.

I recently started doing the C25K running program and I'm loving it so far! I've never really been much into cardio but for some reason this program is just clicking with me right now and it feels great.

However, I've been inspired by all of the lovely ladies who lift on here and have spent a lot of time reading up on it and decided to go with Stronglifts 5x5. Not necessarily to gain much mass, but because I'd love to be stronger and healthier.

My question is: how do I schedule in both programs properly into a week? I like to do my running in the morning before work right now as it's the only time that fits into my schedule. Could I also do stronglifts on those days? (Before the running of course as I understand that cardio before the weights will mean not as great of a weights session). Or is it better if I alternate them doing weights one day and cardio the next?

Thanks!

blueboxgeek · June 2014

I'm not following any specific plan but I alternate my jogging with my strength (kettlebells) and usually include some walking on my strength days. And then have one full rest day on the weekend.

sengalissa · June 2014

I find that tricky as well. What I did (have to take a break from running right now) is have 3 running days, 2 lifting days and one day with both. Leaves of rest day. Worked for me!

I alternated and then scheduled the run+lift day before the rest day and the long run after the rest day.

kwaz29 · June 2014

I did C25K a while ago, so I might not be remembering correctly, but isn't that also 3 days a week? I would alternate the days, do SL 5x5 M/W/F and C25K Tu/Thurs/Sat or something like that....

ksellen1 · June 2014

I'm not following any specific plan but I alternate my jogging with my strength (kettlebells) and usually include some walking on my strength days. And then have one full rest day on the weekend.

This is what I do. I lift heavy 2x a week and for sure walk on those days. The day following a lifting session is my "rest" day but I still walk (so 2x a week) and then I do the C25K the other 3 days a week.

erickirb · June 2014

The best way would be to do the lifting on Mon, Wed, Fri, as programed, and do the running on Tues, Thurs, Sat or Sun and take one recovery day. You may also want to look into Starting strength. It is a lot like stronglifts 5x5, but 2 less working sets and is a great book with a ton of info to help you.

If you can't exercise everyday, I would suggest doing the lifting first and the C25K after.

kshadows · June 2014

I do basically the same things. I finished the couch to 10 K, doing SL 5x5 in between. My weeks were: M, W, F-run T, Th, Sa- lift, Sunday rest.

bekahlou75 · June 2014

I lift on Mon, Wed, and Fri. I run close to a 5K on Tues, Thurs, and Sat. So far this works for me.

iplayoutside19 · June 2014

I did C25K a while ago, so I might not be remembering correctly, but isn't that also 3 days a week? I would alternate the days, do SL 5x5 M/W/F and C25K Tu/Thurs/Sat or something like that....

Yes, C25K is supposed to be done 3 days a week, so do Strong Lifts on your non-running days.

I'm more advanced than C25K and SL5X5 and I still alternate running and strength training days if I'm not training for a specific event.

wibutterflymagic · June 2014

If you're going to lift you need to have at least 1day in between to allow your muscles to heal and as far as I know it doesn't make a difference wether you do cardio or weights first. I have a personal trainer and we've run before doing our session so not sure where you get the idea that you have to lift weights first.

Another thing to remember when lifting is if you are sore(not just slightly achy and stiff) from a previous session even if it's been 2 or more days don't work that group of muscles until the soreness is healed. When I asked my trainer if I should workout while still being sore, he unequivocally said NO, let your muscles heal.

If you like to run do that everyday and then add the weight training in for 2-3days. Some days would be just your cardio and some would be both.

erickirb · June 2014

Another thing to remember when lifting is if you are sore(not just slightly achy and stiff) from a previous session even if it's been 2 or more days don't work that group of muscles until the soreness is healed. When I asked my trainer if I should workout while still being sore, he unequivocally said NO, let your muscles heal.

If it is just DOMS, yes work through it, the more you work, provided you get adequate rest, the sooner you will no longer get DOMS (delayed onset muscle soreness)

jpapp13 · June 2014

This is always a tricky one.

I've recently scaled back on my running to concentrate on strength.
That being said I work a pretty sedentary desk job, so I tend to run at least 3-5 miles in the morning along with 20ish mins of cycling or a 15 min circuit .. that's m-f , I lift right now twice a week after work (Mon and Weds) and let the weekends be what they are.. (hiking, bicycling, walking, etc)

I've yet to run into an issue where I feel run down, just be sure to fuel properly and listen to your body!

bagge72 · June 2014

I just do my running, and lifting on the same days. I always do the lifting first, and then finish with a 3 or 4 mile run.

Firehawk734 · June 2014

Here is my breakdown:

Day 1: Upper Back Work
Day 2: Squat Day
Day 3: Run 2-3 miles
Day 4: Bench Day
Day 5: Run 2-3 miles
Day 6: Off
Day 7: Deadlift Day

I could combine the upper back day with deadlift day, but I like to get alot of volume out of the back work so I split it. That would give me:
Day 1: Run
Day 2: Squats
Day 3: Run
Day 4: Bench
Day 5: Run
Day 6: Deadlift/Back Work
Day 7: Off

bigblondewolf · June 2014

If you're going to lift you need to have at least 1 day in between to allow your muscles to heal and as far as I know it doesn't make a difference whether you do cardio or weights first. I have a personal trainer and we've run before doing our session so not sure where you get the idea that you have to lift weights first.

I have seen quite a few different posts that suggest any serious cardio before you lift will wear out your muscles so that when you lift the weights you'll already be pretty tired and won't be able to get as much weight as you would have if you hadn't done the cardio. Although that could be hogwash for all I know lol. That's why I'm hoping to clear that up

ShannonMpls · June 2014

The best way would be to do the lifting on Mon, Wed, Fri, as programed, and do the running on Tues, Thurs, Sat or Sun and take one recovery day.

This is how I did it - full body lifting programs 3 days a week, running 2-3 days a week.

This did not work for me well when I was half marathon training, though - I had to take two rest days a week so I dropped one day of lifting. I typically lifted Monday and Thursday, short runs Tuesday and Friday, long run Sunday. Wednesday and Saturday were rest days.

Firehawk734 · June 2014

Cardio before lifting will pull some energy from your muscles. You wouldn't want to run if you are gonna squat...but you might be able to run lightly if you feel the need, before you do upper body.

I tend not to do that because I want to get the maximum out of my lifting.

If your goal is only to burn calories, and you don't care about your strength, you could do both on the same day. Also, being in better condition will allow you to do this easier. I just don't suggest it. That's just my opinion.

Women generally don't have egos in the gym, so they care less about what weight they move lol.

stealthq · June 2014

If you're going to lift you need to have at least 1day in between to allow your muscles to heal and as far as I know it doesn't make a difference wether you do cardio or weights first. I have a personal trainer and we've run before doing our session so not sure where you get the idea that you have to lift weights first.

...

Common wisdom among the lifting community is that you should reserve all of your energy for lifting so you use your best form, move more weight, etc.

Common wisdom among the running community is that you should reserve all of your energy for your runs so you use your best form, go faster, farther, etc.

Unless you're primarily a runner, the first makes the most sense. There's more opportunity to injure yourself if you lift already fatigued than if you run already fatigued since lifts are not second nature for most of us, while walking and running are.

bigblondewolf · June 2014

Cardio before lifting will pull some energy from your muscles. You wouldn't want to run if you are gonna squat...but you might be able to run lightly if you feel the need, before you do upper body.

I tend not to do that because I want to get the maximum out of my lifting.

If your goal is only to burn calories, and you don't care about your strength, you could do both on the same day. Also, being in better condition will allow you to do this easier. I just don't suggest it. That's just my opinion.

Women generally don't have egos in the gym, so they care less about what weight they move lol.

Lol well I might be an exception to that. I definitely care about how much I'd be able to lift. That's why I'm hesitant to do cardio on lifting days. I'm not just in it for calorie burn. I've seen in a few threads the difference between just burning calories and the definition that you get from lifting and I'm all about those lifting results haha.

SueInAz · June 2014

I did C25K a while ago, so I might not be remembering correctly, but isn't that also 3 days a week? I would alternate the days, do SL 5x5 M/W/F and C25K Tu/Thurs/Sat or something like that....

Yes, C25K should only be done every other day. Lifting should also be done every other day unless you're working different muscle groups. That should make your plan pretty clear: run every other day and the days between, lift.

bigblondewolf · June 2014

Thank you for all the advice everyone

I think I'll follow the alternating plan.

I'm sure there's a thread on here for it that I've haven't come across, but would anyone be able to point me in the direction of tips posted for women newly beginning weights?

Lifting and Running

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