how do you balance weightlifting and running?
mustb60
Posts: 1,090 Member
Those who run and do strength training as well, how do you manage so none would suffer in performance? I have been trying to balance my running and lifting schedule but after lifting my legs are so sore it really affects my speed. My plan is 4 days running -3 days lifting. But I have not been successful to follow it completely so far, either I have to miss/postpone running or weightlifting. So far I am able to lift only once a week which is very dissatisfactory to me. Need some advice of experienced people here.
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Replies
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I had to choose one. The iron won.3
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quiksylver296 wrote: »I had to choose one. The iron won.
I think I am two-timing!4 -
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 lifting2
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What's your mileage on before lift day?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
How many lift session per week?0 -
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.4
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I strength train 2-3 days a week and train for triathlons - so they work together - my plan is normally strength train and then swim; day after is a lighter session (easy spin on bike) and then run
you may do better to do a couple of two a days and build in a rest day or two2 -
I suspect the same. Just will need to tweak my running days and halve it 50/50 and follow it. Good advice. Thank you.jennybearlv wrote: »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.0 -
deannalfisher wrote: »I strength train 2-3 days a week and train for triathlons - so they work together - my plan is normally strength train and then swim; day after is a lighter session (easy spin on bike) and then run
you may do better to do a couple of two a days and build in a rest day or two
Triathlon is really cool!!0 -
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.4 -
I lift three times a week, following a full-body program with my own isolation exercises built in. I run three times a week, two short runs (3ish miles) and one long (to exhaustion) run. One short run day overlaps with a lifting day (I run post lifting), so that gives me two rest days each week. I work a foam rolling into my post run stretching. If I feel sore, I rub some Blue Emu or BenGay on and hit the trail. When I start my races for the year in March, I'll leave a rest day between weight lifting and race, to optimize my speed.5
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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.
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You have to decide which one is your priority and which is an accessory. A long run one day impacts my lifting the next day. A heavy lifting session makes me slow if I try to run the next.
I honestly don't think you can improve much in both at the same time. You can improve a little in one and a lot in the other. But not both.
If you are doing three days of lifting and four days of running, you aren't resting enough. Your progress will probably stop.
I decided running is my priority right now. I run 3-4 days a week and lift 1-2 days. I am progressing in my running and I actually enjoy my barbell time more because I don't get to do it as often.
I think that I am not really progressing in my lifting any more. I should admit that. But I am not losing ground either, so I am okay with that.
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Those who run and do strength training as well, how do you manage so none would suffer in performance? I have been trying to balance my running and lifting schedule but after lifting my legs are so sore it really affects my speed. My plan is 4 days running -3 days lifting. But I have not been successful to follow it completely so far, either I have to miss/postpone running or weightlifting. So far I am able to lift only once a week which is very dissatisfactory to me. Need some advice of experienced people here.
What are your goals?
Do you run with some strength training, or strength train with some running for cardio?0 -
Not currently lifting but need to get back into it. When I was I would just run to the gym and back. It also eliminates the need to warm up.0
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What's your mileage on before lift day?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
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.1 -
I walk/run 2 miles before I lift daily. The thing is I'm muscular and have been for a long time now so I don't have to intensely train in lifting anymore since I'm just maintaining. If I were, I'd split my running and lifting apart by a few hours.
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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!1 -
I lift 2x a week, run 5x a week and do non running cardio once a week. I do lifting on an easy run day and on my cross training day. Also, if your main goal is to develop your running abilities (that's my goal), you should be doing lighter weights / higher reps. If you can work it out so you run outside before work, and then lift after work, that helps.1
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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.2 -
When I was training for my first marathon (it was acutally a half marathon Saturday and full marathon on Sunday), I focused soley on running. I ran like Forrest Freaking Gump. I finished the marathon, but was disappointed with the way my body handled it. I signed up for another half marathon not long after, and decided I needed a change, I had 7 months in between, and decided to focus more on a cardio/strength program, and do a long run on the weekends. I decided to borrow a friends Insanity Max 30 DVD's and was hooked. I did that 5 days a week, and since it was only 30 minutes, I would walk or jog for another 30 miutes after. Then on Saturday's I would go for a long run. I also did 15 minutes of yoga each morning, and again before bed. I was in MUCH better shape for the half marathon. I wasn't as sore, I shaved a few minutes off of my time, and I felt stronger on the course.1
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I prioritize by season. Running takes a front seat March-October. I run 3-4 days and lift lighter weights 2-3 times a week. October-March strength is priority 3-4 days with heavier weights and just a couple days of running.3
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I am a runner, training for marathons more or less the whole year around, with a very short break over winter, where I run only three to four times per week. Strength training and cross exercising are supplemental for me, so running comes first. My mileage per week is around 60 miles.2
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workout_junkee wrote: »I prioritize by season. Running takes a front seat March-October. I run 3-4 days and lift lighter weights 2-3 times a week. October-March strength is priority 3-4 days with heavier weights and just a couple days of running.
I'm kinda like this.1 -
workout_junkee wrote: »I prioritize by season. Running takes a front seat March-October. I run 3-4 days and lift lighter weights 2-3 times a week. October-March strength is priority 3-4 days with heavier weights and just a couple days of running.
This is second good choice for me.0 -
TavistockToad wrote: »Those who run and do strength training as well, how do you manage so none would suffer in performance? I have been trying to balance my running and lifting schedule but after lifting my legs are so sore it really affects my speed. My plan is 4 days running -3 days lifting. But I have not been successful to follow it completely so far, either I have to miss/postpone running or weightlifting. So far I am able to lift only once a week which is very dissatisfactory to me. Need some advice of experienced people here.
What are your goals?
Do you run with some strength training, or strength train with some running for cardio?
Before my focus was strength training but currently my aim is to improve my mileage and speed in running.
Thank you everyone for your insightful responses. I think I would try 1 long run day-3 short run day and lifting twice a week in between short run days. Hope to find the balance.2 -
That's a really good idea I've never thought of. How long have you been doing that?workout_junkee wrote: »I prioritize by season. Running takes a front seat March-October. I run 3-4 days and lift lighter weights 2-3 times a week. October-March strength is priority 3-4 days with heavier weights and just a couple days of running.
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quiksylver296 wrote: »I had to choose one. The iron won.
This, and me too.
In my experience though, I still ate like a runner...put on about 15lbs over a few months and got my "shape" (I think he meant booty) back. Now I'm trying to keep my "shape" and lose the weight, which is a MUCH slower process than just running it off.
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This is a good question. It took me awhile to figure out what works for me. My hard running days (3-6 miles at 7:30 min/mile pace) are before I lift. I lift on M,W,F. I started 5X5 Powerlift 2 months ago and I like it cause it's not long (45 min) and I've seen good results. On T,Th,Sat,Sun I mix in yoga, slow runs (9-10 min/mile), and sometimes boot camp classes depending on how I feel. I also cycle my calories and macros for the lifting and non lifting days.1
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I lift 6 days a week but on leg days i dont run. I do 30 minutes cardio before i lift otherwise i dont have the energy after.1
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2 days HIIT on the treadmill , 3 days whightlefting , 1 day soccer, 1 day rest1
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