Balancing Running with Strength Training

Discussion in 'Events/Competition' started by Haas4Concern, Apr 12, 2013.

  1. Haas4Concern

    Haas4Concern Mouseketeer

    Jan 20, 2011
    I was just curious how everyone balances their running with their strength training workouts. Currently, I have a 2-day split strength workout that i alternate with running. So my week might look like this:

    Monday: Chest, Shoulders, Triceps
    Tuesday: Run
    Wednesday: Legs, Back, Biceps
    Thursday: Run
    Friday: Chest, Shoulders, Triceps

    I thought this would be a good thing to look at as we prepare for various races since strength training can be overlooked in running.
  2. Avatar

    Google AdSense Guest Advertisement

    to hide this advert.
  3. buckeyecinderella

    buckeyecinderella Mouseketeer

    Jul 17, 2010
    For the 2013 marathon, it was all I could do to just get my running workouts in. So I did virtually no strength training. For the 2014 marathon I plan for things to go a bit differently. I'm currently doing strength training two times per week, just not on my running days. Hopefully I'll see a difference in running by adding the strength training.
  4. dewingedpixie

    dewingedpixie Mouseketeer

    Aug 15, 2011
    I'm trying to get better about strength training. My weekly schedule is something like this:

    1-3 days swimming
    1-3 days spinning/cycling
    3-4 days running
    3-4 days weights/abs 20-35 minutes a piece. I rotate between arms/abs, chest/shoulders/back, legs/abs, and just core

    I am editing to add this ends up being a 6 days on one day off schedule, unless I am flaring then who the hell knows how many on and how many off. Most days have 2 workouts.
  5. FireDancer

    FireDancer DIS Veteran

    Apr 3, 2008
    I used to split up my strength training and running like you described but I switched it up this past winter. I do mostly whole body circuits using supersets that alternate between a push and pull movement. I make sure to get a core workout in every session, rest as little as possible between sets, and try to do between 10 and 12 reps of everything.

    I do think skimping on weight training is a common mistake but at the same time lifting too heavy can be an issue if you care about speed. It is a balancing act. I try to lift 3 days a week and run between 3 and 5 depending on the time of year. Included in those runs are track workouts, resistance running (with a parachute), hill or stair repeats, and fartleks.
  6. JessM

    JessM We all have a dream

    Sep 5, 2012
    I have a schedule similar to yours...

    On a typical week I do:
    Mon: Strength Training (Full body-bicep/tri focus for arms)
    Tues: 30min Run w/ abs after
    Wed:Strength Training (Full shoulder focus for arms)
    Thurs: 60min Run
    Fri: Strength Training (Full shoulder/back focus for arms)
    Sat: Long Run
    Sun: Rest

    I just started really focusing on strength training in January. I'm amazed what its done for my running. I love it!
  7. RnbwSktles

    RnbwSktles DIS Veteran

    Feb 13, 2013
    Any recommendations for leg exercises? I'm always afraid of hurting myself by over doing legs with both running and strengthening.
  8. Haas4Concern

    Haas4Concern Mouseketeer

    Jan 20, 2011
    All i do is dumbbell squats and dumbbell stiff-leg dead lifts with fairly light weight. Definitely do squats though. They are good for your whole body. Just keep the weight down so youre still able to walk the next day. You could even start without using any weight and build up.
  9. SuperHappyFunTimes

    SuperHappyFunTimes RunDisney Races coming up: Wine & Dine, Glass Slip

    Jul 14, 2012
    I don't do actual "serious" weight lifting, but I do two (working on getting to three) days of a circuit training class that does a lot of body weight based exercises. Squats, lunges, wall sits, planks, burpees, push ups, plus resistance bands and hand weights for upper body. It is surprisingly effective for me in building visible muscle in my arms and legs! I run three days a week and take one day off.
  10. Haas4Concern

    Haas4Concern Mouseketeer

    Jan 20, 2011
    All that sounds pretty serious. Body weight exercises are a great workout. The only thing i dont like about them is they dont require equipment so i never an excuse to skip them.
  11. heyitsmejosh

    heyitsmejosh DIS Veteran

    Feb 9, 2012
    for those who dont have a lot of time to do strength or weight training to go along with their running workouts, dont under estimate doing home workout options like push up sit-ups flutter kicks or even better yet burpees.. doing something like the 100 day burpee challenge or something can be fun and really help with strength training.
  12. ironpig70

    ironpig70 DIS Veteran

    Nov 29, 2004
    With working nights, school and kids I have missed the last couple weeks of work outs but I was doing Crossfit Monday, Wednesday and either Friday or Saturday. I was running on Tuesday, Thursday, Saturday and long run on Sundays.

    At first my legs were killing me but as my runs progressed and Crossfit increased it improved my time.

    I am not a runner or Crossfitter I am more into mud runs like Tough Mudder and you need both strenght and stamina to survive them.
  13. John VN

    John VN DIS Cast Member

    Aug 2, 2003
    I tip my helmet/hat/swim cap to all those who manage to include weight training, sit-ups, lunges, wall sits, planks, burpees....what ever. :thumbsup2 :thumbsup2

    I bicycle, walk/jog/run and swim. Anything else creates way too much pain.

    Wednesday-walk/jog/run and swim
    Friday-walk/jog/run and swim
    Sunday-walk/jog/run and swim

    McFlurry John
  14. operationremie

    operationremie Mouseketeer

    Apr 10, 2013
    My schedule is this:

    Mon - 3 miles
    Tues - 5 miles
    Wed - 3 miles
    Thurs - off
    Fri - Long run (currently 8 miles but increase 1 mile every 3 weeks)
    Sat - off
    Sun - Ice skate for an hour and a half.

    mon-fri i do my upper body and ab work after i run for about 30 minutes.
  15. Bookwood

    Bookwood DIS Veteran

    Jan 18, 2010
    I do a cross fit class Mon., Wed., Fri., and run Tues., Thur., Sat. This month I added a daily challenge the trainers at the Y put out for us for the month. So far so good. Although I start tapering for the Indy Mini soon so I don't know how the challenge will work- but the trainer cuts either my weights or reps (from the rest of the class) the last week or 2 before a race also.
  16. JoeKir

    JoeKir Mouseketeer

    Nov 14, 2011
    DW and I are currently weightlifting 6 days a week (30-45 minutes targeting one to two muscle groups each day) and run/walking Tuesday's and Saturday's (2min run/1min walk) and running Thursdays. We'll probably modify the running plan once the official dopey plan gets released but for now this is working really well. DW also adds about 30 min of cardio on non running days.
  17. >Ash<

    >Ash< Making Dreams & Magic

    Feb 9, 2011
    Hi Guys, ive been weight training around 2 years now, started upping my cardio ready for the TOT10mile in october

    my training split O.P is as follows

    week 1:
    Monday: Chest - 3 mile cardio
    Tuesday: Shoulders - traps
    Wednesday: Back - 3 mile cardio
    Thursday: off
    Friday: leg session - 3 mile cardio
    Saturday: Bicep/Tricep - 1 mile cardio
    Sunday; Off

    Monday: light weight chest - 5 mile cardio
    Tuesday: light weight shoulders - 5 mile cardio
    Wednesday: off
    Thursday: light weight back - 5 mile cardio
    Friday: heavy legs session - 2 mile cardio
    Saturday: Off
    Sunday: Bicep/Tricep - 5 mile cardio

    back to week 1

    i find this way im hitting the goals i need to hit, my week 2 plan came in to upp my cardio intensity every other week and lowering the weight during week 2 so i dont burn out. alternating heavy and light workouts is meaning im not drained in everyday life and still training to a good level.
  18. Haas4Concern

    Haas4Concern Mouseketeer

    Jan 20, 2011
    Impressive. I cant do running and legs the same day. In fact, i usually need a rest day before i start running again. Good luck with TOT. It sounds like a cool race.
  19. >Ash<

    >Ash< Making Dreams & Magic

    Feb 9, 2011

    due to my prosthesis my leg training only consists of leg curls and leg press so my leg training isnt that intense thats why i do cardio on that day too.

    at the moment leg press is 5 sets of 70kg for 12 reps.
    leg curls is only 3 sets at 30kg for 10 reps.

    so not that intense really so my cardio is unaffected on those days.
  20. Haas4Concern

    Haas4Concern Mouseketeer

    Jan 20, 2011
    Thats still pretty good. You do quite a bit higher volume than i do. All my lifts are 2-3 sets of 8 to 10. Keep it up.

Share This Page