Balancing Running with Strength Training

[Haas4Concern]

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
etc....

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.

 

[buckeyecinderella]

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.

 

[dewingedpixie]

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.

 

[FireDancer]

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.

 

[JessM]

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!

 

[RnbwSktles]

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

 

[Haas4Concern]

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

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.

 

[SuperHappyFunTimes]

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.

 

[Haas4Concern]

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.

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.

 

[heyitsmejosh]

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.

 

[ironpig70]

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.

 

[John VN]

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.

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

Monday-off
Tuesday-bicycle
Wednesday-walk/jog/run and swim
Thursday-bicycle
Friday-walk/jog/run and swim
Saturday-bicycle
Sunday-walk/jog/run and swim

McFlurry John

 

[operationremie]

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.

 

[Bookwood]

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.

 

[JoeKir]

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.

 

[>Ash<]

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

Week2:
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.

 

[Haas4Concern]

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

Week2:
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.

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.

 

[>Ash<]

Hi,

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.

 

[Haas4Concern]

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.