Strong lifts and running

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slaite1
slaite1 Posts: 1,307 Member
in Fitness and Exercise
Hi All,

I have been running and working out for a few years. Originally circuits and boot camp style, followed by free weights and eventually barbel lifts. I did crossfit for a while but have never really followed a strict lifting program.

In the last six months I have really lost my fitness! Surgery, followed by getting sick, followed by an injury and now I am sick AGAIN with the flu! I can't win and I have also gained 20 pounds overeating and being bored. Even worse, I am in the worst shape of my life!!

That being said, I am thinking of treating myself like a beginner, and doing strong lifts 5x5. Has anyone done this? What's your opinion on someone at my level trying this? I'm pretty knowledgeable but my strength is awful at this point. Im also concerned bc i strive for overall fitness. I was thinking of running on the same days that I lift, therefore still having days off to recover. Everything I read says its a very strenuous program and recovery, etc. But I figure short runs should be ok.

Sorry for the super long post. Any feedback is appreciated!



Replies

  • yarnpirate
    yarnpirate Posts: 1 Member
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    I'm doing Strong Lifts too. I just finished my 6th day. I lift every other day, like it recommends, but I also keep up my regular gym schedule. Monday I lifted, did a 1 hr Barre class and a 30 min walk on the treadmill. Tuesday I rested from lifting but still went to my kickboxing class.

    The recovery isn't so bad. I'm just a little sore the next day. The 5 reps of lifting alone simply isn't enough physical activity for me. I might need to dial it back when the weights get heavier, but for now I feel pretty good.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
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    It depends on what you mean by running... distances/weekly mileage? If you haven't followed a structured program before and it's been a while, SL5x5 would not be a bad place to start.

    I've been running and doing a 5x5 program for a long while. Right now, I am more concentrated on the running part of it and do an lifting twice a week to fit it in schedule/recovery wise. I run 40-45 mpw. When I was only doing 9 mpw and lifting 3 days a week, I could do that fine although leg recovery was not as good as it was when I wasn't running and progress on squats became more difficult.

    You may find these threads helpful in terms of scheduling and experiences:
    http://community.myfitnesspal.com/en/discussion/1409483/running-and-lifting-heavy/p1
    http://community.myfitnesspal.com/en/discussion/comment/19540638
    http://community.myfitnesspal.com/en/discussion/comment/18633613
    http://community.myfitnesspal.com/en/discussion/comment/17794035

  • ericaeast92
    ericaeast92 Posts: 16 Member
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    I read once to do leg work on your run days so you can rest legs for a day
  • quiksylver296
    quiksylver296 Posts: 28,442 Member
    edited March 2015
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    I've lifted on and off most of my life, starting with weightlifting class in high school. After a lot of time off, I started SL about 4 months ago and am loving it. Not too time intensive, which is nice. I am seeing results and progress, which is awesome. I run, too. About 30 minutes on the treadmill after I lift, plus usually a short road run sometime during the week and a longer run on the weekend. Did a 10K race two weeks ago with an improved time.

    Try it. If you don't like it, do something else. Good luck!
  • ew_david
    ew_david Posts: 3,473 Member
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    I do ICF 5x5 (similar to SL 5x5), and run once or twice a week, but my mileage is very small. SL starts off pretty easy and your recovery time will be short, but as you progress you will need more time to recover. There will come a point in which you have to decide which one you want to focus on more: lifting or running. Not saying you can't do both, but you won't be able to do both at 100%. (I tried, burned out in a month).

    SL is a good starter program though; I liked it a lot. Good luck!
  • 30mphmike
    30mphmike Posts: 28
    edited March 2015
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    I think the real question is what are your goals? Why do you want to be physically stronger? I totally understand the running its great for your heart and lifting adds muscle which will help burn more calories but 5x5 is a recipe for injury and it sounds like you already have been injured. I use to lift heavy 1300 lb club now I'm more about 20 rep sets and perfect form. My personal results have been great I can bench press, squat, and dead lift my body weight 20 times each and my body is much more defined compared to bulky. I do like the three days a week for weights but would concentrate on specific body parts each day.

    Monday Chest shoulders tricepts stomach 25 sets
    wednesday quads, hams calves, stomach 25 sets
    Friday Back bicep, forearms stomach. 25 sets
    Then cardio five days a week is my current program. Maybe its my age I just see so many people getting injured lifting heavier than they should.

    Hope this helps and good luck with your journey
  • slaite1
    slaite1 Posts: 1,307 Member
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    Funny enough, the injury was unrelated to lifting. Although ignoring it and lifting anyway took it from a small problem to a bigger one!
    The_Enginerd wrote: »
    It depends on what you mean by running... distances/weekly mileage? If you haven't followed a structured program before and it's been a while, SL5x5 would not be a bad place to start.

    You may find these threads helpful in terms of scheduling and experiences:
    http://community.myfitnesspal.com/en/discussion/1409483/running-and-lifting-heavy/p1
    http://community.myfitnesspal.com/en/discussion/comment/19540638
    http://community.myfitnesspal.com/en/discussion/comment/18633613
    http://community.myfitnesspal.com/en/discussion/comment/17794035

    Thanks for this! Between my last two hiatus from exercise, I was only doing 12-15 miles a week. Right now I expect to max out at 10mpw while I build back up. I've always been a short-distance runner, and when my endurance is back i love speedwork and hills etc. I've wanted to do distance, but have never had the patience. One day!

    For now lifting would be top priority, as I enjoy it the most and enjoy the physique I get from lifting heavy. On the same token you just can't beat the cardiovascular strength from running (not to mention it's the only thing that has ever helped my legs to lean out).

    Again, thanks for everyone's input. I'm going to start 5x5 on Monday and take a look at those threads to determine a running schedule to accompany it.
  • vfit10
    vfit10 Posts: 228 Member
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    Never tried.. But I will give it a try

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