how do you balance weightlifting and running?

I had to choose one. The iron won.

I run before I lift (either the day before or on the same day depending on mileage of run) and then have a rest day after lifting

Your legs are probably sore because you are only lifting once a week. If you did the same exercises 2-3 times a week your muscles would get used to it and not respond with soreness. If you want to do both you will have to stick to a schedule and do them both consistently. If you don't have time for both, pick one.

I'm not a runner, but I'm an avid cycling enthusiast. Basically I train in seasons. When I'm training for cycling events and am essentially in cycling season, my focus is on my cycling and lifting becomes something more supplemental...I don't lift heavy and don't run programs that would have me squatting and/or dead lifting every training bout and generally keep my lifting to a couple of times per week.

When I'm off season like now, I strike more of a balance...right now I lift on Monday, ride on Tuesday (usually sprint intervals), lift on Wednesday, recovery pace ride or go for a walk on Thursday (rest day), tempo intervals on Friday, easy spin to and from the gym to lift on Saturday, and longer endurance ride on Sunday.

For my lifting I also follow a non linear undulating periodization scheme that runs in 4 week cycles...right now I'm on the first week of a heavier cycle...so more heavy and very heavy days with some moderate and light days thrown into the mix over the next four weeks...then I will transition to a more moderate cycle with more moderate weight/rep days with heavier and light days mixed in throughout the cycle. By the end of the next 8 weeks I will be moving into season and will pull back to 2 days per week and go between 6 week cycles of more light weight/higher rep days and moderate weight/rep through about the end of September.

I do think you'll have to choose which is your primary focus, and then schedule to fit that preference. For me, running is my primary focus - I have 2 half marathons I'm training for in the spring, and my first full in November. This will change, because my training schedule will eventually move up to 5 days/week running, and then 6. Right now I'm doing about 30 miles per week, about to start building to 45, and then will be hitting low 60s over the summer/fall for marathon training. But right now, this is my schedule:

Monday - rest
Tuesday - mid-range general aerobic run at lunch/leg-heavy strength training after work ('A' routine)
Wednesday - cross-training - Zumba
Thursday - mid-range speed training run
Friday - mid-range general aerobic run
Saturday - cross-training - Zumba + strength training ('B' routine, taking it easy on legs)
Sunday - long run

Sometimes I might shift Saturday's strength to Friday, if I want to go heavier on the leg stuff.

I made myself a really simple 2 day lifting program that I grabbed from someone's post on these forums, and then modified a bit:



I didn't want to give up the lifting because it genuinely helps with my running, and so far this is the best way I've found to fit it all in.

mustb60 wrote: »

spencekelliem wrote: »

I run before I lift (either the day before or on the same day depending on mileage of run) and then have a rest day after lifting

What's your mileage on before lift day?
How many lift session per week?

Depends on the day.

I lift on Monday, Thursday & Saturday.
Weekday runs are usually anywhere between 30mins and an hour. Weekend runs are usually 60mins to 90 mins.

I do 3 days lifting, 3-4 days of running, never on the same day (almost never, anyway). I cycled for awhile (more running, less and lighter lifting for awhile, then more lifting and less cardio). I limit my running a bit, at least compared to what I could do. I run 3-5 during the week, and one weekend day I'll do 5-10. I had more soreness issues starting out, so it took some time to adjust. My legs are too tired for lifting on the same day as running--tried that too.

Best of luck!

I struggled for a long time and finally decided I had to prioritize one.

I chose running because I liked it best. I still like lifting, but it's second favorite. I don't have goals as a lifter the way I do as a runner.

So, I don't aim to lift particularly "heavy", just heavy enough to be challenging. I concentrate on form, using medium loads with more reps. I enjoy working out more that way and am less likely to trigger migraines. This impacts my overall training less too.

Backing off from lifting heavy was the compromise I made. I still lift three days a week. I generally run 6 days a week.