Running and lifting heavy

jimmmer · August 2014

During biking season I try to do this routine 2 days a week:

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Stronglifts and squats 3 times a week was just too much.

That guy knows his onions....

ShibaEars · August 2014

like others have said, you can't be doing everything at once. jimmer said, be an off season/on season athlete. you can run and lift all year, but you make one a priority for 6 months.

:flowerforyou: Thank you for posting this!! I was having a hard time deciding how to move forward with training sessions. I want to focus on strength and my gym partner wants to focus on cardio/circuit training. I thought we may have to think about doing private sessions with our trainer. The thought of setting time frames for each focus never even occured to me. This will help keep us going to our trainer together and make both of us happy!

Capt_Apollo · August 2014

like others have said, you can't be doing everything at once. jimmer said, be an off season/on season athlete. you can run and lift all year, but you make one a priority for 6 months.

:flowerforyou: Thank you for posting this!! I was having a hard time deciding how to move forward with training sessions. I want to focus on strength and my gym partner wants to focus on cardio/circuit training. I thought we may have to think about doing private sessions with our trainer. The thought of setting time frames for each focus never even occured to me. This will help keep us going to our trainer together and make both of us happy!

in the winter, when i'm less inclined to go outside, i'll be inside lifting things. i'll still get in the occaisonal swim, bike, and run to maintain my base, but winter time is for lifting.

dreaming13000 · August 2014

I lift heavy 4x per week and usually run about 3x per week. It doesn't matter to me if I run after a workout or on an 'off day'. Either one is fine IMO, I just do whichever fits into my schedule. I only run into issues if I were to do a long run the day before squats which is obvious. Other than that if you're having trouble recovering, you may need to up your calories.

I have not been consistently logging calories since I have started lifting heavier, so I know my calories have gone up a little(I am hungry hungry lol), but I have no accurate measurement of that. I am on the lower end of carbs....I might need to re evaluate my approach to that.

dreaming13000 · August 2014

During biking season I try to do this routine 2 days a week:

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Stronglifts and squats 3 times a week was just too much.

Thanks for this link!

I just found a modified SL 5x5, madcow, that I will look into some more.

In this short amount of time I have really grown to enjoy the heavy lifting, but maybe I will modify the progressive loading.

kelly_e_montana · August 2014

Here's my experience from a couple of years ago when I started Starting Strength...

Basically I was fine lifting and either running or cycling on non lifting days for a few months...I started to have issues though as the weight became heavier. Squatting heavy weight 3x weekly pretty much left my legs shot to ****...I could still run and I could still ride, but my times were not getting better, they were getting worse.

At that point I wanted to continue with strength training but determined that Starting Strength just wasn't going to work for my goals...this is when I switched to Wendler's 5/3/1 programming. Rather than being full body like Starting Strength, it is a split routine...I wasn't squatting every time out and I could schedule run/ride days around my leg days, etc for better recover. I did this program for quite awhile and found it to be a much better fit for me as someone who likes to do other things besides lift...I was a lot fresher for those other things.

I'm currently doing New Rules Supercharged which I enjoy because it takes me through various cycles of Strength/Power, hypertrophy, and endurance/stamina...I enjoy having cycles in different rep ranges. I also find it beneficial because I can, for example, downshift to an endurance/stamina rep range for a cycle or two while I'm in cyclocross season which will help me be more explosive and give me greater endurance and stamina for racing this fall...when racing season is over and we go into the dark of winter I will switch over to a hypertrophy or strength cycle where I'll really be killing it in the weight room and not worrying too much about racing or times on my bike...I can get back to all of that in the spring and just use my winter to become bigger and stronger.

I do 5K's in the spring and most of the year, I do a 2-3 mile run 1x per week. I also do Crossfit (mostly for cardio) and we do a lot of 100, 200, and 400 m runs, with the occasional miles or 800's. I use Wendler 5/3/1 outside of CF and find it allows me to get pretty strong while still doing the other sports I like (Crossfit, hiking, trail running, swimming). Check it out if you don't want to do some of the moves with as much frequency. I've never done a higher frequency program than Wendler and I can still squat 225, DL 285, & bench 140 (I've been lifting with barbells for 10 months).

ChasingMyBliss · August 2014

So much good information here. Thanks OP for posting. I have been doing more lifting, and have been trying to find a balance that works for me.

1princesswarrior · August 2014

During biking season I try to do this routine 2 days a week:

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Stronglifts and squats 3 times a week was just too much.

This is just what I need as an equestrian to keep my legs fresh and still get my running in (needed for mental breaks)!

jason_adams · August 2014

I started SL's a while back. I'd been focused on running for a few years and missed lifting.
Now I'm lifting and happy, but missing running.

I dabbled with a mix for a while and found if I didn't push hard on short runs, I could do both. My schedule has currently been shifted around and I'm trying to find a new way to settle in. Here's what did work:

M / W / F: SL + hip & hammy stretching
T/ Th: 5k run + full body stretching

I've NOT tested this while pushing my limits with SL. I was still within a known success range. I'll post back with other successful & failed schedules. :O)

jimmmer · August 2014

During biking season I try to do this routine 2 days a week:

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Stronglifts and squats 3 times a week was just too much.

Thanks for this link!

I just found a modified SL 5x5, madcow, that I will look into some more.

In this short amount of time I have really grown to enjoy the heavy lifting, but maybe I will modify the progressive loading.

It's more like madcow is a modified version of Bill Starr's work (that Rip modified to become Starting Strength which Mehdi modified to become SL 5x5.)

Anything with Bill Starr's fingerprints on it is gold.

stealthq · August 2014

I lift 3 days a week.

I schedule cardio/conditioning for post-lifting. I take rest days AS rest days. The magic happens whilst you are recovering anyway, so a full on session followed by full rest day leaves you ready to be all you can be next time. I schedule my most challenging session for the day preceding my 2 full rest days together (Sun + Mon).

I'm going to be 40 in a month. I value being able to be as properly recovered as possible in time for the next session in order to fully maximise the benefit I can derive from it. It's not very sexy, but I've found it works.

Most of these issues are individual though: you try it one way. You don't react well to it. You try it another way. You react better to it. Thus you channel your programming down that avenue. Another person might have fared better with the first approach. Cookie cutter only works when you're a beginner, then you need to adapt to your specific needs.

We're the same age, and I used to do a similar program. Lift 3 days, run those same 3 days after lifting. Take rest days 100% off. I'm cutting, and it got to be too much for me. Probably because it was 3 days whole body lifts - All Pro's Beginner Program.

I've shifted to a 4-day split, Wendler's 5/3/1 and kept to running 3 days a week, adding in low effort cardio for 30-45 min on non-running days during the week:

M: squat + run
T: bench + x-train
W: run
R: deadlift + x-train
F: ohp + run

This was working well for me at < 6mi per run. But, now I'm up to 6mi per run and need to alter my running schedule to many short runs and one or two long runs instead.

jimmmer · August 2014

I lift 3 days a week.

I schedule cardio/conditioning for post-lifting. I take rest days AS rest days. The magic happens whilst you are recovering anyway, so a full on session followed by full rest day leaves you ready to be all you can be next time. I schedule my most challenging session for the day preceding my 2 full rest days together (Sun + Mon).

I'm going to be 40 in a month. I value being able to be as properly recovered as possible in time for the next session in order to fully maximise the benefit I can derive from it. It's not very sexy, but I've found it works.

Most of these issues are individual though: you try it one way. You don't react well to it. You try it another way. You react better to it. Thus you channel your programming down that avenue. Another person might have fared better with the first approach. Cookie cutter only works when you're a beginner, then you need to adapt to your specific needs.

We're the same age, and I used to do a similar program. Lift 3 days, run those same 3 days after lifting. Take rest days 100% off. I'm cutting, and it got to be too much for me. Probably because it was 3 days whole body lifts - All Pro's Beginner Program.

I've shifted to a 4-day split, Wendler's 5/3/1 and kept to running 3 days a week, adding in low effort cardio for 30-45 min on non-running days during the week:

M: squat + run
T: bench + x-train
W: run
R: deadlift + x-train
F: ohp + run

This was working well for me at < 6mi per run. But, now I'm up to 6mi per run and need to alter my running schedule to many short runs and one or two long runs instead.

Yeah, AP is dual factor, so for those last 2 weeks of each cycle you're deliberately "overreaching" if not nudging overtraining. If you tamper with your recovery (or don't tare your conditioning to the cycle) then I guess you could start asking your body difficult questions. Throw in geezer-level age(!) and you may go from flirting with overtraining to doing the real thing in a few short hops.

My new/current programme is nothing like AP. Total reps per exercise is 9 (3x3). Total number of exercises is 3. Then my sprintwork/conditioning - The lifting is very stripped back and minimal.

rachface1234 · August 2014

tagging because this is definitely something I want to have more info about, beginner at SL 5X5 and have recently cut down on running a lot, trying to understand where my balance will lie (with a little zumba and horse riding thrown in there too).

Inner_Goddess · August 2014

In for the knowledge as I'm trying to figure out a good combination of running yet wanting to work on toning the midsection and have been told that weights need to be added.

dreaming13000 · August 2014

During biking season I try to do this routine 2 days a week:

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Stronglifts and squats 3 times a week was just too much.

Thanks for this link!

I just found a modified SL 5x5, madcow, that I will look into some more.

In this short amount of time I have really grown to enjoy the heavy lifting, but maybe I will modify the progressive loading.

It's more like madcow is a modified version of Bill Starr's work (that Rip modified to become Starting Strength which Mehdi modified to become SL 5x5.)

Anything with Bill Starr's fingerprints on it is gold.

Thank you! Another lead for the google searches

This post has been a wealth of knowledge! Keep it coming folks!

Here is what I am going to try for a couple of weeks:

Every other day Modified SL 5x5, really only upping my load once a week (aka madcow)

For now I will stick to my runs in the early mornings of lift days, but putting an emphasis on refueling with carbs and protein during the day, basically upping my calories to maintenance on training days.

for off days, I will either take a full non active recovery or do some minor shorter core work routines,