Caught between running and lifting

[mcelliott]

Yes you can definitely do both - I actually do a lot more cycling than running, however although I do not class myself as a runner, I do run through the Autumn and Winter months as a bit of cross training. Only last year I managed to run 39 minutes for a fairly hilly 10km, and I've always done lots of gym work. I don't really find carrying a decent amount of muscle a hindrance at all to be honest. It's just about finding the right balance and making the most of your recovery times.

[TheBALDpuma]

I recommended the following. ..

2 tsps before and after a workout. ..



And harden the fk up

[Halb]

I train to improve mostly (achieve whatever the goal is.)

Last few months I have gotten back into weights, and squats. I was after basic strength. I was getting stronger. But I also always do the Manchester 10k, it's my run. And I wanna improve on my time and get sub 50. Now I cannot keep racking up the weights on the squats (plus the deads, plus all the other stuff)...and start racking up my running regime to what must be around 20-30k a week now. And all of this in a calorie deficit too because I wanna look good. Currently at 105kg.
Once my race day is finished, goal achieved-boo-ya...I am gonna go back to strength training with Smolov squats and kep running once a week (parkrun) and maybe some sprints for maintenance.
So right now my weights are considered 'maintenance' Had to do some guesstimation today.
I wanted legs-pulls vertical and horizontal, presses V&H, plus some 'accessory' work.

So today's routine was.
High-bar squat 1 x 25
Bench press 1 x 20
Pendlay row 1 x 20
Press 1 x 20
Pull-Ups 20 reps as fast as possible (I normally do to sternum but seeing as this was an epic set, I managed 12 non-stop I just tucked chin over the bar)
Deadlift 1 x 20
Posterior delt machine 1 x 20
calf raises 1 x 20
I also happen to be doing a glute workout from t-nation, from here
https://www.t-nation.com/training/dispelling-the-g...
So I did
Single-leg glute bridge, Lying abduction and Hip thrusts; reps and sets as prescribed in the article.

Today was tough!

[Halb]

didelydoo said:

This may be helpful to those wishing to run and strength train:

Part 1: http://www.completehumanperformance.com/so-you-wan...
Part 2: http://www.completehumanperformance.com/so-you-wan...

Guy who writes the articles does marathons, ultramarathons, triathlons and powerlifting, and aims to achieve both a sub-eleven hour Ironman and an Elite powerlifting total in the 220 pound class.

Knows his stuff- Website has some other useful bits too.

Sounds like good reading and the sort of thing I am after as well.

[ewenm]

TheBALDpuma said:

You're obviously not listening to what people are saying.

You don't need to destroy your legs when you squat and the two can be and regularly are done together. You won't find a single high level river who doesn't squat.

Absolutely. Destroying your legs when doing squats would be akin to doing every run flat out. Training isn't about destroying yourself every time, it's about structured effort. So, go lighter on the squats and you'll be able to run fine.

I used to do 70kg squats (3 sets of 8-12) as part of my steeplechase/5k training - so not particularly heavy but enough to build some strength and flexibility in a scrawny distance runner (6ft, 68kg or so).

[Napper]

Like a lot of people I sometimes struggle to fit everything in. So using the 3 sessions limit, I would focus on my immediate priority. For example, if I am training for a run I would use 2 sessions for running and 1 for weights. Then once the run is done I'd change to 2 weights sessions and 1 running.
Or do 1 weights, 1 running and try 1 crossfit which is combining both strength and cardio.

[EdJ]

Interesting thread. I run 5-6 times a week (25-30 miles) and try and bolt on some weights after 3 of these runs. It's never easy though as I'm always time constrained, and I don't want to cut back on the running.