Runner looking to add weight training

DuckiesorDie
DuckiesorDie Posts: 23 Member
in Fitness and Exercise
Hello everyone,

I've been running for almost a year now and am only about 5 lbs off from my ideal weight, but now I want to add some definition and looking to get more into weight training. I still want to run alot (4-5 times a week), but I don't want to burn myself out trying to do weight training on top of it.

I'm looking for ideas that people use for their program so that they can maintain their cardio fitness, but also looking to add some definition and strength. How times a week do people work out with just weights, what type of training, how often, what are best exercises for the buck, etc. Looking to add some friends that are in the same boat or have been in the same boat!

Thanks!

Replies

  • Carrieendar
    Carrieendar Posts: 493 Member
    During training season for long distance races, I just lift to maintain. I don't hit the same muscle groups a ton of times in different exercises. My routine might look like this:

    squats
    bicep curls
    leg extension
    military press
    calf raises
    tricep dips
    dead lift
    chest press
    go home and do some core

    But in the off season, I try to make gains in muscle and lift heavier. I up my sets and add in more exercises. I do a lot more pull ups, core stuff as well. I pay a lot of attention to my hamstrings because I tend to let my quads and glutes overtake everything when I am running a lot of miles.




  • DuckiesorDie
    DuckiesorDie Posts: 23 Member
    Thanks for the info! That's a good start for me!
  • cw106
    cw106 Posts: 952 Member
    i lost over 40 lbs from swimming 10k + and treadmill 15k + a week.
    joined a new gym with new training plan inc full body cardio. either rowing or elliptical alternate days, core training. planks and abdominal crunches.
    do a 4 day cycle of strength training using a lot of same machines as carrie above,working arms,back,chest/shoulders and legs on different days.
    only 12 lbs to goal,wish i had wised up earlier but was overly determined to drop weight 1st.
    lessons learned now.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    I do both running 3-4 times a week plus heavy lifting and I don't have any issues with doing both. I would probably do a low volume strength oriented program to start so that you aren't taxing your body too much with high volume work plus running. You might want to look into Starting Strength or Strong Lifts 5x5 as a start. Don't worry about definition because, like a 6 pack, it has that has to do with a lower BF%.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    how long have you been running dieting for? What is your current calorie deficit per day?

    I used to do a lot of cardio and circuit training and had an aggressive deficit. About, two years ago I switched that up and started lifting heavy and went to minimal cardio (I now maybe run three to five miles a week total).

    Comparing cardio and circuits vs heavy lifting and minimal cardio, I have found that I much more prefer lifting heavy with minimal cardio, but that is just me..

    I would think with dieting and that much cardio that you would benefit from a year of heavy lifting and backing off the cardio….but that is just my opinion...
  • DuckiesorDie
    DuckiesorDie Posts: 23 Member
    ndj1979 wrote: »
    how long have you been running dieting for? What is your current calorie deficit per day?

    I used to do a lot of cardio and circuit training and had an aggressive deficit. About, two years ago I switched that up and started lifting heavy and went to minimal cardio (I now maybe run three to five miles a week total).

    Comparing cardio and circuits vs heavy lifting and minimal cardio, I have found that I much more prefer lifting heavy with minimal cardio, but that is just me..

    I would think with dieting and that much cardio that you would benefit from a year of heavy lifting and backing off the cardio….but that is just my opinion...

    Been running for about a year now, dropped about 30 pournds but wanted to get some more strength. My deficit per day is usually around 200-500
  • JTick
    JTick Posts: 2,131 Member
    I run and lift. I did 5x5 until I decided to pursue long distance running about a year ago. Now, I run 5/3/1 alongside my half marathon training plans.

    The key is scheduling. I scheduled my long run the day after leg day ONCE. What a mistake. My schedule now looks like this:

    Monday: 3-5 miles, deadlift/back
    Tuesday: 3-5 miles
    Wednesday: 3-5 miles, squat/legs
    Thursday: 3-5 miles
    Friday: 3-5 miles, bench/OHP/accessory work
    Saturday: 6-13 miles depending on where I am in my training cycle.
    Sunday: Total rest

    I don't always run 6 days a week. If I miss one of those short runs, it's no problem. But I have kept that schedule with no problems.

    I eat enough to support my activity. I'm still losing weight at 2200 calories. My lifts are getting bigger. My runs are getting faster. I feel like an athlete. So far, so good.

    Race weeks tend to get plugged around my lifting schedule. During a taper, I deload my lifts.

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