Heavy Lifting and Running

Iluvchopsticks
Iluvchopsticks Posts: 130 Member
edited December 22 in Fitness and Exercise
Hi! I am looking for advice on a good lifting program to add to my running. I just finished up a 3 month linear progression program at my gym (starting strength based) but will be in a different state for the summer and on my own. I will be starting marathon training and ramping my mileage from about 15-20 miles a week to 30+ later in the program. I plan on running 3-4 days a week and lifting 2. Does anyone have any recommendations on a good lifting program to follow on my own that won't completely distract from the running? I want something beginner friendly and not too complicated but that has flexibility to plan around my runs. I've considered Stronglifts or Wendler 5/3/1 but would like input from anyone who might have personal experience with the training. I don't expect huge gains because I know the running will take away from that but at the very least I hope to maintain until the marathon is over and then I will start focusing more on strength. Any advice/opinions will be appreciated!

Replies

  • turningstar
    turningstar Posts: 393 Member
    I highly recommend new rules of lifting for women.
  • mlb929
    mlb929 Posts: 1,974 Member
    I actually just finished reading a book on running and strength training and because of it am changing what I was doing and my attitude. I liked the perspective that literature provided, wherein you lift lighter weights with numerous numerous weights. So I'm now following a program of lots of reps with lighter weights - I'm mostly using 15's for my upper body, where i was using 25's. I'm marathon training for a fall marathon, so it will be interesting to me to see how this works for me. The idea is to constantly push the body to exhaustion.
  • jadesign19
    jadesign19 Posts: 512 Member
    Bump for inspiration
  • Iluvchopsticks
    Iluvchopsticks Posts: 130 Member
    I highly recommend new rules of lifting for women.
    I should have mentioned I have read NROWL, think it is solid but am skeptical it is the plan for me. I prefer simple moves and it seemed to have more variation then I would have the patience for at this point in my training.
  • Iluvchopsticks
    Iluvchopsticks Posts: 130 Member
    bump!
  • docktorfokse
    docktorfokse Posts: 473 Member
    Stronglifts 5x5 and Starting Strength are pretty straightforward, beginner-made programs without crazy volume/number of different lifts. I've never read New Rules, so I can't make a comparison.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    strong lifts 5*5.

    i HATE stages 2-5 from nrol4w :laugh:

    and good luck combining the two. i've never been able to do it that well. the closer i work to my 1 max rep, the less i'm able to run and the more i run, the less i have to work close to my 1 max rep
  • KeepGoingRhonda
    KeepGoingRhonda Posts: 527 Member
    I started doing ChaLEAN Extreme a few weeks ago, loving it!
  • docktorfokse
    docktorfokse Posts: 473 Member
    strong lifts 5*5.

    i HATE stages 2-5 from nrol4w :laugh:

    and good luck combining the two. i've never been able to do it that well. the closer i work to my 1 max rep, the less i'm able to run and the more i run, the less i have to work close to my 1 max rep
    Are you running on the same day you lift? And if so, before or after? (And are you getting enough carbs?)
  • rmhand
    rmhand Posts: 1,067 Member
    strong lifts 5*5.

    i HATE stages 2-5 from nrol4w :laugh:

    and good luck combining the two. i've never been able to do it that well. the closer i work to my 1 max rep, the less i'm able to run and the more i run, the less i have to work close to my 1 max rep

    Sounds like you might be burning off the extra calories you need to build muscles with your runs.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    strong lifts 5*5.

    i HATE stages 2-5 from nrol4w :laugh:

    and good luck combining the two. i've never been able to do it that well. the closer i work to my 1 max rep, the less i'm able to run and the more i run, the less i have to work close to my 1 max rep
    Are you running on the same day you lift? And if so, before or after? (And are you getting enough carbs?)
    i've tried everything. on days i lift i've tried running a few hours later. i have better stamina then, but after 20-30 minutes the deadlifts and squats catch up to me.
    i've tried running on off days and that's just a big fat no because my legs are in recovery mode.

    but i'm still a pretty weak runner, so that could have something to do with it. if the OP has been running for awhile it might be easier for her
  • rmhand
    rmhand Posts: 1,067 Member
    bodybuilding.com has some great programs that might fit your needs.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Stronglifts 5x5 and Starting Strength are pretty straightforward, beginner-made programs without crazy volume/number of different lifts. I've never read New Rules, so I can't make a comparison.
    completely agree.

    I did a variation of those programs through the winter with great results. I'm more focused on my triathlon training now, but I still try to lift once or twice a week.
  • Iluvchopsticks
    Iluvchopsticks Posts: 130 Member
    strong lifts 5*5.

    i HATE stages 2-5 from nrol4w :laugh:

    and good luck combining the two. i've never been able to do it that well. the closer i work to my 1 max rep, the less i'm able to run and the more i run, the less i have to work close to my 1 max rep
    Are you running on the same day you lift? And if so, before or after? (And are you getting enough carbs?)
    i've tried everything. on days i lift i've tried running a few hours later. i have better stamina then, but after 20-30 minutes the deadlifts and squats catch up to me.
    i've tried running on off days and that's just a big fat no because my legs are in recovery mode.

    but i'm still a pretty weak runner, so that could have something to do with it. if the OP has been running for awhile it might be easier for her

    For the past few months I've been running and lifting the same day. My gains have been consistent but not as strong as they could be if I ditched the running. I ran early in the morning and lifted in the evenings. I usually had close to 12 hrs recovery in between and typically took the next day off. During the 12 hour recovery I made sure to eat! This seemed to work pretty well. I might switch things up to running and lifting alternate days but if that doesn't work go back to what I've been doing. If you haven't already tried this you might want to see if it could work for you as well.
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