Weight lifting program with running

I don't know how much detail you're looking for in these responses, but you could do upper body lifts on Monday's and Thursday's and lower body lifts on Tuesdays and Fridays. This leaves Wed, Sat and Sun free for recovery.

You could run on any day, but I would advise against any running on leg days, and would only do easy runs on the days following leg days. So this would leave Sun, Mon, and Thursday for your longer runs.

Keep the weights heavy enough so you can't do more than 12 reps, and do a couple of sets of each lift. Don't rest more than about 90 seconds between sets, and time your reps so that it takes 3 seconds to lift, pause a second, and take 4 seconds to lower the weight.

dbmata wrote: »

shirleygirl1013 wrote: »

Hello, out there. I am looking for reccomendations on a 4 day lifiting routine that would compliment my 25 mile a week running. I am looking to continue to build muscle and maintain my muscle tone with all the running. Thanks in advance for any suggestions.

Use on of the MANY newbie full body training plans.
Three of which are:
Stronglifts 5x5
Starting Strength (Better)
New rules of Lifting Women

This and you're going to have to eat A LOT to gain. Hello carbs

fivethreeone wrote: »

I don't recommend full-body training with that much running, although your lifts would definitely improve more on a full-body newbie plan like Stronglifts 5x5.

Look into the Juggernaut Method. It was designed for track/field athletes who also wanted to PR lifts. it gives you plenty of volume so you can work on form, progressive overload so that you consistently increase your strength, and enough recovery for long runs.

Never heard of it... but after some quick research, that looks like a worthwhile read. Thanks.

Pretty much already all been said by previous posters. You can still gain while doing daily cardio. I am running between 5-10 miles per week on a bulk. You basically just need to make sure you are eating enough protein, and end up at a calorie surplus every day of at least 500 calories. Example: your Daily Needs are 2500 calories. You burn another 500 running. You need to eat all those calories, plus an additional 500 to give your body something to synthesize new muscle fiber with. That will land you at needing to eat 3500 calories that day. Pretty simple.

Definitely keep running. Can't tell you how many dudes I see in the gym that are "swole-fat". Huge muscles, look great, low bodyfat, but don't have the endurance to do more than a half mile run. You can gain and still keep your heart and lungs healthy, don't buy into the bro science.

However, recognize that too much cardio work beyond simple 10-15 minutes every day will indeed negatively impact your lifting ability and also hinder growth a bit. Your body has to pick between slow and fast-twitch fibers when it comes time to build. If you are running a lot, it will favor slow twitch. Fast twitch fibers are 4 times larger (giving you size) and expend an exponentially higher amount of energy (which allows you to lift heavy things, and also makes them require a higher calorie upkeep, which can help keep body fat off). You want your body to pick the fast twitch by shocking it with heavy weights and not confusing it with what to build doing too much cardio work.

My experience:

I ran 5x5 for my first year of lifting. I was running maybe 10 miles/week. It was fine.

Then I started running long distance, running half marathons, and doing 20-25 miles/week. Squatting 3x's/week was killing me, and I was starting to have overuse problems. I switched to 5/3/1. It's *supposed* to be run 4 days a week, but I squeeze it into 3 because that makes my schedule happy.

Sunday - rest
Monday - Lunch run/deadlift day after work
Tuesday-Lunch run
Wednesday - Squat day
Thursday - Lunch run
Friday - Lunch run/bench & OHP after work
Saturday - Long run

Splitting it this way gives me ample time after my long run and before leg day, and I have plenty of recovery after leg day before my long runs comes around again. I also deload every fourth week as the program recommends...I've been pretty lucky so far in that every deload week has coincided with tapering for a half.

jacksonpt wrote: »

fivethreeone wrote: »

I don't recommend full-body training with that much running, although your lifts would definitely improve more on a full-body newbie plan like Stronglifts 5x5.

Look into the Juggernaut Method. It was designed for track/field athletes who also wanted to PR lifts. it gives you plenty of volume so you can work on form, progressive overload so that you consistently increase your strength, and enough recovery for long runs.

Never heard of it... but after some quick research, that looks like a worthwhile read. Thanks.

+1

Will look into it.

Though I have to say - I didn't really have a problem with 1/2 marathon training and Stronglifts until the 12 mi and 14 mi long runs, with the weekly mileage alternating between 28 and 35 miles and running on spent shoes (yes, stupid me ). I even did my long runs on a lifting day - run early morning, lift late afternoon. The lifts helped stretch my legs out.

I enjoy running also and have been doing Stronglifts its only 3 days a week (when I can make it 3 days a week).

Hadabetter wrote: »

I don't know how much detail you're looking for in these responses, but you could do upper body lifts on Monday's and Thursday's and lower body lifts on Tuesdays and Fridays. This leaves Wed, Sat and Sun free for recovery.

You could run on any day, but I would advise against any running on leg days, and would only do easy runs on the days following leg days. So this would leave Sun, Mon, and Thursday for your longer runs.

.

This would work in well with wendlers 5/3/1 which I LOVE (and am thinking of going back to). It concentrates on 1 compound move per session + assistance.

I'm jealous of all the calories you'll need to fuel this (but not of the running =D)