Forums » General Training » Running

1. Kate
   Member

   I am trying to figure out a good schedule for my workouts so I can stick with lifting regularly and incorporating more running miles into my workouts. Sounds simple, right? Somehow I can't seem to get my body to do both or mentally focus on both, but instead I end up doing one or the other great, leaving the opposite by the wayside.

   It's easy to lift on days when I have short runs scheduled from 2-4 miles, but above mileage that I don't want to lift and run longer on those same days.

   I also don't want to exercise 7 days a week, but want to allow myself time to lift, run and practice yoga (60 minutes) or go for a bike ride and still have a day off during the week. My schedule is running 3-4 days a week as it stands.

   I've also found that my past knee injuries were due to the fact that I wasn't strengthening my legs enough. I've been known to focus on running and leave behind weights, or do the opposite. I'm still trying to get myself to do both at the same time.

   I found this summer, when I turned 100% to lifting and minimal running that my knee has gotten stronger and I am able to run finally without pain. I want to run longer and further, but I don't want to sacrifice strength training to do so (hence returning knee pain), as I have in the past.

   My question to you is...

   As a runner, do you strength train?

   If so:
   how often? (3x a week, etc...)

   when (on separate days than running or same day)?

   do you lift just major muscle groups (squats/lunges)?

   do you do full-body strengthening or split routines?

   do you concentrate on lower body more than upper?

   If not, why not? Just curious.

   Posted 3 months ago #

2. rugman
   Member

   I am a runner and I lift. I also do a martial arts/bodyweight workout once a week.
   I lift Mon and Wed.
   I run Tue, Thur, and Sun.
   I do my MA/BW on Sat.
   Friday I have off, but if I feel too tired I take ANY day off.
   I have left my legs off my weight training. I have a repaired ACL and when I tried to incorparate legs again with so much mileage, they didn't like it. I also work them hard on Saturday.
   So I split the lifting upper body between push and pull.
   Check out my posts for more info.

   Posted 3 months ago #

3. Brad Hefta-Gaub
   Administrator

   Kate,

   I think an important question to ask is, what is your goal? I think that if one has a goal of being a faster runner, then they probably shouldn't be doing any significant "traditional" weight training. They'd probably be better off doing something like pilates, where they will "get lean" and that will result in a muscular physique, but they won't get large muscles.

   I don't think being a faster runner is your goal... so my comment isn't intended to suggest that you are doing something you shouldn't be... by all means, you should do the exercise routine that makes you happy and helps you reach your goal.

   If your goal is to get "bigger" muscles... then... well... running may actually be counter productive to that goal.

   Anyway, I know I didn't really answer your question... just adding a perspective on mixing these two different disciplines.

   Posted 3 months ago #

4. efranlje
   Member

   I'm a runner and I do strength training. I'm training right now for a half marathon and my schedule is:
   Sun: long run; Mon: easy run; Tues: strength training; Wed: easy run; Thurs: tempo or intervals; Fri: easy; Sat: strength training.

   When I'm not training, I substitute my Thurs run for a strength day. I don't "lift" hardcore per se, so I'm typically focusing on my core and doing a circuit workout. I do not focus much on legs (more on that in a minute) because I don't want to over work them (running plus doing leg specific weights). I however do specific leg exercises to strengthen my hips and to stretch/strengthen my IT band. I battled an IT injury about 18 months ago and, like you, also found the strength training helps keep that under control.

   I think I answered most of your questions. I do find that I focus my weights more on the upper body. I've realized that it helps my running, especially on the longer distances. The core exercises help keep my overall running form "proper" and the arm/shoulder exercises actually help keep my stride even (keeping my arm swings rhythmic).

   I hope that helps. I like working out 7 days a week. If you're not looking to build bulk, you could easily move to a schedule of 4 days a week running and 2 of strength and still get the benefit.

   Posted 3 months ago #

5. Kate
   Member

   Thanks for everyone's suggestions! Brad, you're right... I am not looking to be a faster runner, therefore I believe I'd benefit from lifting continually.

   Since I've battled similar IT band type injuries/Runners knee, I don't want to leave lifting by the wayside either and just run. I think I will look to lift 2 days a week and just concentrate on muscle group exercises, instead of concentrated lifting for now and see if that keeps my knee in good shape.

   Bulking/building a lot of muscle is no longer my goal, but I just want to have a healthy running life without injury and also be able to have some visible muscle bouncing around too.

   Thanks again, I feel better about moving my lifting to two days a week for now. :)

   Posted 3 months ago #

6. Brad Hefta-Gaub
   Administrator

   Kate, have you tried pilates? You might really enjoy it... and for what it's worth... some of the most "ripped" women I've seen are pilates regulars... Some of them have amazing bodies... that appear to be all muscle, but not huge bulky muscles, just lean, defined... and flexible.

   Sometimes I wish I had their bodies!

   Posted 3 months ago #

7. Kate
   Member

   I have tried pilates and haven't liked it. I enjoy more yoga than anything, but a yoga that is a bit more intense and like a cardio session with long holds on strengthening poses (I just need to do it more!). I guess that's similar to pilates, but I just am not a pilates lover at the moment :) Thanks for the suggestion, maybe I'll take out a tape from the library and try it once again...

   Posted 3 months ago #

8. Brad Hefta-Gaub
   Administrator

   Ahhh... well. I admit, I tried pilated on video, and it was ok, but I didn't love it.

   But if you can find a good studio where they do "props" or "springs" then you might enjoy that more. Check it out, you might like it.

   Posted 3 months ago #

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