Running and Lifting

mznisaelaine
mznisaelaine Posts: 2,262 Member
edited December 17 in Fitness and Exercise
So I recently changed my workout plan. I take a jogging class twice a week, I would strength train about 2-3 days a week, and on the other days I would do Insanity. I however just prefer to just run and strength train. I want to start doing marathons eventually and so I decided to start just running and strength train only. So I have a few questions:

1. Is it ok to strength train on some of the days I run?
2. And is the following workout schedule seems pretty ok for a probably an intermediate runner?

Monday - Jogging/Run
Tuesday - Rest
Wednesday - Jogging/Run
Thursday - Strength Train
Friday - Jogging/Run
Saturday - Strength Train
Sunday - Rest

I'm a student so when the semester is over I'm going to train for a half marathon so I'll be running more days.

Any feedback would be very much appreciated :)

Replies

  • LenaMena87
    LenaMena87 Posts: 469 Member
    So I recently changed my workout plan. I take a jogging class twice a week, I would strength train about 2-3 days a week, and on the other days I would do Insanity. I however just prefer to just run and strength train. I want to start doing marathons eventually and so I decided to start just running and strength train only. So I have a few questions:

    1. Is it ok to strength train on some of the days I run?
    2. And is the following workout schedule seems pretty ok for a probably an intermediate runner?

    Monday - Jogging/Run
    Tuesday - Rest
    Wednesday - Jogging/Run
    Thursday - Strength Train
    Friday - Jogging/Run
    Saturday - Strength Train
    Sunday - Rest

    I'm a student so when the semester is over I'm going to train for a half marathon so I'll be running more days.

    Any feedback would be very much appreciated :)

    bump
  • BreakingOath
    BreakingOath Posts: 193 Member
    I do cardio 4-5 days a week and I job for 2 of those days. I also strength train 4-5 days a week. As long as you are eating enough nutrients and calories to sustain your activities it shouldn't be a problem.

    I strength train and then I do my cardio and that that schedule looks decent.

    Have you heard of the Couch to 5k? It's for beginners and will build you up to running a 5k within a few months :)
  • mznisaelaine
    mznisaelaine Posts: 2,262 Member
    I do cardio 4-5 days a week and I job for 2 of those days. I also strength train 4-5 days a week. As long as you are eating enough nutrients and calories to sustain your activities it shouldn't be a problem.

    I strength train and then I do my cardio and that that schedule looks decent.

    Have you heard of the Couch to 5k? It's for beginners and will build you up to running a 5k within a few months :)

    Ok cool. I have the C25K app and I tried it but the first few weeks were super easy lol but I stop doing it because I already run a decent 5k and even a little more than what the app is providing so I'm just starting to increase my run miles (more than a 5k) I'm not neccesarly a beginner (at running that is) but I would like to be much better at it so I can prepare for a half marathon I'm shooting for. I just wasnt too sure if running and strength training on the same day was ok :)
  • brandyk77
    brandyk77 Posts: 605 Member
    I run 7 days a week and strength train 1 and sometimes do 30 DS on another. It is doable.

    most often I lift after my long run.
  • InIt2WinIt
    InIt2WinIt Posts: 68
    Hi Ms. Nina,

    I have a personal trainer, who promotes strength at least 3 days a week and we always do it on days I do cardio, so yes I think according to my trainer, it's fine to do strength on the days you run -- I think it works out better when you do it that way anyway. I am no professional, this is just speaking from conversations I've had with my trainer and also based on the workouts we do. I think your workout schedule looks great though!! :-)
  • ATLMel
    ATLMel Posts: 392 Member
    Yo might find it difficult when you get into high-mileage. A 10 miler or tough 800 repeats are not easy to do after a hard lifting session. Right now my focus is strength training with just some 10Ks scattered throughout my year that requires mostly short speed workouts and 5 mile LRs max. When I go into my next marathon base building though, my strength training will have to take a backseat and be more of a supporting role.

    As long as you don't try to max out on both, you'll be fine. Be sure to up your calories significantly when you start marathon training!
  • jackiesaurus
    jackiesaurus Posts: 42 Member
    In other threads i've read that you're not suppose to do intense cardio after you lift heavy because of issues with muscle tearing and not having time to repair? I don't think there's an issue with doing the cardio first then lifting..i usually do a moderate to hard run for 30 minutes then strength train for 45 and have had some success :)
  • shannypoo21
    shannypoo21 Posts: 329 Member
    I just completed my 1st half marathon a little over 2 weeks ago and I think it's very important for you to balance your strength training and running schedule. This is the schedule I followed:

    Monday - Strength Training
    Tuesday - Running 35 minutes
    Wednesday - Strength Training or Rest
    Thursday - Running 45 minutes
    Friday - Rest
    Saturday - Distance Run
    Sunday - Rest or Easy Run

    My running group had a well laid out plan that I can give you later, it's at home right now and I'm at work lol, but it really helped me even though I didn't exactly follow it to the T. Also you may want to look up the Galloway training schedule for another option. Hope this helps and good luck on your training!
  • GeneveSparkles
    GeneveSparkles Posts: 283 Member
    I run and strength train on the same days. I weight lift before I run, even when I do lower body training. I don't think you should have difficullties with the training schedule you have. My runs on strength training days are only about 3 miles and sometimes I'll incorporate hills or intervals during these runs, (they help with increasing speed). On my long run days (5-8 miles) I don't do any strength training. I'm in a similar boat as you, I consider myself an intermediate runner and might do a half marathon eventually, I just like competing with myself to see how far I can go :) Good luck!
  • sportsjunkee70
    sportsjunkee70 Posts: 173 Member
    I do cardio and strength training in the same day all the time. I have always been told that it is best to do your cardio first because it helps get the blood flowing in your muscles and helps get you loose.

    I usually do a little jog before I lift weights and then I will end my day with a little jog after I lift.
  • jaeone
    jaeone Posts: 649 Member
    I Strength train 3 days and do cardio 2 days a week. I sometimes do cardio on the days I lift. I lift fairly heavy, so I lift first!! I need all my energy to keep proper form! Then if I have energy left, I do about 15 to 25 minutes of the stationary bike or running on treadmill.
  • Still_Fluffy
    Still_Fluffy Posts: 341 Member
    I run 5 days a week and lift three days a week. I'll run 8 in the morning twice a week and then lift for a half an hour over my lunch hour. Just start slow.
  • lambertj
    lambertj Posts: 675 Member
    I strength train 3 days a week and run 4, the only day I do both is Saturday and so far so good. On the days I run, I do about 5 miles. I also rest on Sunday
  • Quickster34
    Quickster34 Posts: 209 Member
    I sprint so its a different program than a distance runner but i lift 4 days a week , and run 6 days a week unless im racing in which case i run 5 race one and rest one. when you have hard workouts yes they wont be easy but is it was easy everyone would do it hah!
  • Angie80281
    Angie80281 Posts: 444 Member
    I run and strength train on the same day plenty of times, although I usually try to do one in the morning and one in the evening. As someone mentioned earlier, as you start doing high-mileage runs, you may want to skip strength training on those days. I think the most important thing is to listen to your body and do what feels comfortable. If you're overdoing, your body will let you know, and at that point you need to listen and tone down the intensity. Otherwise, there's no reason not to do both. Just stay well fueled with both food and water.
  • gmpearson
    gmpearson Posts: 138 Member
    I run 25+ miles per week, and lift heavy 2-3 times per week. I do run on the days I lift, usually starting with 1 mile on the TM at an 8:30 pace, then lift for 45 minutes, then hit the TM or track for another 2-3 miles, some of it at intervals for speed training. It can be done for sure, but work up to it gradually.

    Just keep in mind that it is tough to live the marathoner and bodybuilder lifestyles simultaneously. The cardio will definitely reduce the muscle mass building.

    Greg
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