NROL4W and running

Cilenia
Cilenia Posts: 208 Member
edited December 2024 in Fitness and Exercise
Ive been reading through the new rules of lifting for woman and thinking this looks like a weight training program i want to try out. Whilst reading the book they say to stay away from heavy cardio on your recovery days as it would be too hard on the body. So here i my question:

Ive been running almost every other day, starting with c25k in january (recently graduated) now working on the b210k. I also do some weight training twice a week for an hour in the gym on machines, however im getting the impression that the NROL4W is a lot tougher and more demanding.

I was initially thinking of doing NROL4W 2 times a week and running 3 times a week having 1 day off exercise completely to give my body some extra time to recover. However im starting to think that i cant do the program at all if i want to continue running. It really is something i really enjoy and i dont want to give it up (it helps me get rid of (work) stress.

What do you guys think? Could i just do NROL4W twice a week and keep running? Or is it something that is just not a good thing to do...

Replies

  • juliagulia624
    juliagulia624 Posts: 38
    I do NRLFW 3 times a week and still do cardio the other two days in between. How many miles do you generally run and how intense? It is also going to depend on what shape you are already in. If you are used to lifting and cardio 5+ times a week then your body should be used to it and still be able to recover. Also, what are your goals? If you want to build some lean muscle and get more defined I would do NRLFW 3 times a week and run once or twice for recovery or after lifting if your legs arent about to give out like mine usually are. If you want to build your cardiovascular system and build up to running faster/longer/etc. then maybe use NRLFW as a supplement twice a week to make sure you dont lose any muscle from all the running. You will just need to know when to listen to your body and rest if thats what its telling you. Some days when I had planned to do cardio I rest instead bc I am very sore and I can tell I need to recover.
  • Corryn78
    Corryn78 Posts: 215
    I think you will be fine running on your off days from NROL4W. The only thing that caused me to skip out on running days (besides pure laziness!!) was how sore my legs were the first couple of workout. Listen to your body, I think after the first week you will find it tells you to go forward with your running and lifting plan :)

    I did start adding a protein shake on the days I lift, which should be helping with my muscle recovery. I'm a few days behind on workouts right now though...bummer. GOOD LUCK. Add me if you'd like.
  • hennyben
    hennyben Posts: 313 Member
    I just started New Rules last week. I'm training for a 10k too and I'm still running. I'm feeling more tired while running but I'm just pushing past that because I want to do both lifting and running. I generally run between 4 and 5.5 miles (hoping to up to 6 this week) but like ^julia said you need to listen to your body and go with that.
  • Kath712
    Kath712 Posts: 1,263 Member
    Like others have said, listen to your body and make the program work for you. I started NROLFW last summer and loved it. I only got through the first few stages, but I learned so much about nutrition and strength training. I swear my legs felt stronger when running after starting NROLFW. Go for it!
  • christina_theresa
    christina_theresa Posts: 290 Member
    bump!! Training for my first marathon but I want to tone too..
  • i_am_asparagus
    i_am_asparagus Posts: 336 Member
    Bump.
  • nickyeatrunread
    nickyeatrunread Posts: 173 Member
    Bump! Training for my first marathon like Tina--The way I see it, it's all about what your goals are for doing it. I mostly want to lift to get some muscle to improve my running vs. running as an off-day activity. Either way, I think is totally fine, it just depends on what your priority is :)
  • Cilenia
    Cilenia Posts: 208 Member
    Thanks everyone for replying! My main goals are to get more toned and build some more muscles. Ive recently got to goalweight and set more muscles / more toned as one of my goals, but as i said running is something ive come to love a lot and my body seems to need it.

    I will follow your advises and just see how it goes when i do both.
  • MissMaggie3
    MissMaggie3 Posts: 2,464 Member
    One more thing to add is the psychological angle; when you are lifting heavy as in the NROLFW, the workout is also pretty good as a stress reliever itself, so you won't necessarily lose that if you are doing less running. And as I've got stronger (and it has happened fast for me), I've also felt a new self-confidence, which must only come from being physically stronger. Just make sure you get tons of protein!
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