Advice needed from those who run and weight lifters please.
Discussion
Basic stuff first and I apologise if this is too long and boring.
46 years old, 5' 10" and about 80kg.
Started running about 2 years ago from the c25k app and it's been downhill from there! Used to weigh 94kg at my heaviest. 6 weeks into the c25k I fractured my ankle so started looking at doing body weight exercises. The ankle got better and then started doing both when I'd get home from work so three days running and three days general exercises.
About 6 months ago I bought some weights and a bench and started doing some exercises I remembered from reading a book of arnies more than 20 years ago! Never included squats though as I was worried about running (I know).
Now I've recently read the thread here on 5x5 so in the last couple of weeks have kind of adjusted what I do and here's where I need help. I'll list what I do.
Bear in mind the days I do these will all depend on wether I get home at a decent time. Being a chauffeur means there's no set Tim but let's just say for arguments sake I get home early every day.
SUNDAY, TUESDAY AND THURSDAY
bench press
1 light set and then 4 sets x 8.
Pull ups
5x5 add 1.25kg when I can do them all. Only at 2.5 kg athe moment lol.
Deadlift
2 sets. Trying to get my form right so going very light as have back issues. Learnt a lot from athlene-X vids on YouTube.
Squats
5 sets of 10s only just started this as recently got a squat stand.
Front shoulder presses.
3 sets of 10
Overhead tricep pushes
2 sets of 10
Bicep curls 2 sets of 10
MONDAY
3.2 mile run intervals
WEDNESDAY
4.5 mile general run.
SATURDAY
Long slow run. Most so far is 7 miles. (Get shin splints)
If any of you are still actually reading I'd be interested in your thoughts. I'm getting fitter and stronger, been at 80kg for a long time presumably due to adding some muscle which I'm fine with. I don't care so much about the weight but want to build a muscular physique while getting fit enough to run a half marathon at some point.
Diet is important and I've cut a LOT of crap out. Used to eat 2 king size yorkies a day. Every day. For years! I'll still indulge in a chocolate now and then but that was ridiculous. Egg sandwich in the morning, chicken sandwich in the afternoon and a home cooked curry of some kind when I get home.
Thank you for any help!
ETA. Basically, am I doing enough? Should I be doing more of one thing or another or less of something? Should be targeting a caloric deficit to get fitter and leaner or should I be going for surplus to get stronger and let the runs take care of the fitness goals?
46 years old, 5' 10" and about 80kg.
Started running about 2 years ago from the c25k app and it's been downhill from there! Used to weigh 94kg at my heaviest. 6 weeks into the c25k I fractured my ankle so started looking at doing body weight exercises. The ankle got better and then started doing both when I'd get home from work so three days running and three days general exercises.
About 6 months ago I bought some weights and a bench and started doing some exercises I remembered from reading a book of arnies more than 20 years ago! Never included squats though as I was worried about running (I know).
Now I've recently read the thread here on 5x5 so in the last couple of weeks have kind of adjusted what I do and here's where I need help. I'll list what I do.
Bear in mind the days I do these will all depend on wether I get home at a decent time. Being a chauffeur means there's no set Tim but let's just say for arguments sake I get home early every day.
SUNDAY, TUESDAY AND THURSDAY
bench press
1 light set and then 4 sets x 8.
Pull ups
5x5 add 1.25kg when I can do them all. Only at 2.5 kg athe moment lol.
Deadlift
2 sets. Trying to get my form right so going very light as have back issues. Learnt a lot from athlene-X vids on YouTube.
Squats
5 sets of 10s only just started this as recently got a squat stand.
Front shoulder presses.
3 sets of 10
Overhead tricep pushes
2 sets of 10
Bicep curls 2 sets of 10
MONDAY
3.2 mile run intervals
WEDNESDAY
4.5 mile general run.
SATURDAY
Long slow run. Most so far is 7 miles. (Get shin splints)
If any of you are still actually reading I'd be interested in your thoughts. I'm getting fitter and stronger, been at 80kg for a long time presumably due to adding some muscle which I'm fine with. I don't care so much about the weight but want to build a muscular physique while getting fit enough to run a half marathon at some point.
Diet is important and I've cut a LOT of crap out. Used to eat 2 king size yorkies a day. Every day. For years! I'll still indulge in a chocolate now and then but that was ridiculous. Egg sandwich in the morning, chicken sandwich in the afternoon and a home cooked curry of some kind when I get home.
Thank you for any help!
ETA. Basically, am I doing enough? Should I be doing more of one thing or another or less of something? Should be targeting a caloric deficit to get fitter and leaner or should I be going for surplus to get stronger and let the runs take care of the fitness goals?
Edited by irf on Monday 24th September 19:10
Personally i like to mix things up a little more than that, it also doesn't give your body chance to get used to what you are about to do.
So for the weight lifting, I mix it up with century sets, super sets, heavy weight/low reps, light weight/high reps etc
Cant help with the running though as i don't do any!
So for the weight lifting, I mix it up with century sets, super sets, heavy weight/low reps, light weight/high reps etc
Cant help with the running though as i don't do any!
Thanks, never heard of century sets so I'll have a look at that.
I did used to increase the weight on for example bench press and then get to a 1 rep max but then read about 5x5 here so kind of doing a mix, 5 sets of 8-10. Since doing that, I do feel stronger on chest already and it's only been a week or two. Still new to me so fairly sure I'm not used to it but understand your point.
I'm not even sure what my question was tbh, I suppose just wanted someone to look like you did and say yes, you're going the right way or the opposite.
And wether I should be aiming for a caloric surplus to build mass (which I'd like) or go for a caloric deficit to get rid of the belly I have which isn't too bad to be honest (34").
ETA. I'm doing this all at home in my bedroom so no access to anyone with any real knowledge.
I did used to increase the weight on for example bench press and then get to a 1 rep max but then read about 5x5 here so kind of doing a mix, 5 sets of 8-10. Since doing that, I do feel stronger on chest already and it's only been a week or two. Still new to me so fairly sure I'm not used to it but understand your point.
I'm not even sure what my question was tbh, I suppose just wanted someone to look like you did and say yes, you're going the right way or the opposite.
And wether I should be aiming for a caloric surplus to build mass (which I'd like) or go for a caloric deficit to get rid of the belly I have which isn't too bad to be honest (34").
ETA. I'm doing this all at home in my bedroom so no access to anyone with any real knowledge.
Edited by irf on Tuesday 25th September 17:43
You cant outrun a bad diet, so if you know there are bits you need to sort out there that would be step 1. A good diet should give you enough carbs and protein to build muscle while also enabling you to cut the stomach fat.
Then, as above, if you're 'settling' at a level, just mix it up a bit. Maybe some more explosive, high heart-rate training (HITT), or some different sort of exercises? If you play a sport, then how about finding some specific exercises for that? If not, go online and find a different exercise plan?
Then, as above, if you're 'settling' at a level, just mix it up a bit. Maybe some more explosive, high heart-rate training (HITT), or some different sort of exercises? If you play a sport, then how about finding some specific exercises for that? If not, go online and find a different exercise plan?
I've ran and mixed weights for years, tied to excel at both at the same time, and I can say it's damn hard.
I did do 20 rep sets at one point to alleviate the stress from my running, it world, century sets are good too, it just all depends where you want your focus to be.
These days I try and do one run a week, usually parkrun, and weights is lots of crossfit style stuff, then as it gets towards my fave 10k I slide the catch up towards running.
I did do 20 rep sets at one point to alleviate the stress from my running, it world, century sets are good too, it just all depends where you want your focus to be.
These days I try and do one run a week, usually parkrun, and weights is lots of crossfit style stuff, then as it gets towards my fave 10k I slide the catch up towards running.
irf said:
No one?
Two things. First, sounds like you’re eating bread twice a day. Reset your diet, eliminating or at least cutting to *very* low levels carbs. Wheat in particular should go completely. Try to cut out diary and refined sugars too. Secondly, shin splints. If you’re getting those then chances are your running form needs some work. Running is very very effective at generating injuries if your form is off, because it is relatively high impact (esp if done badly) high frequency repetitive movement.
I’d have a rethink about doing the same weight set three times a week. Maybe did some additional exercises and split things into three different sets a week.
If the aim is a HM, that’s really not too much of a stretch from 7m. Just drop your pace (buy a good gps watch) by 30-45s per km and you’ll probably be able to reel off 10-11k without noticing it. A HM from there is just about gritting your teeth.
However, distance runners are ideally skinny whippets - ie not what you’re trying to achieve with the weights: distance running is aerobic endurance work whereas adding bulk is more anaerobic work. You can use weights as aerobic activity by going lighter, faster and cutting recovery between sets of aerobic capacity is your goal.
Edited by anonymous-user on Sunday 7th October 21:13
Cheers gents, very helpful advice.
I have to say, it looks like I've sorted my shin splints by working on my cadence. No idea what it was before but since I've been using a metronome on my phone and set it to 170 my shin splints have all but gone. Was hard trying to keep up to 170 at first but starting to feel more natural.
I think what is also suiting me more is to do 2 runs a week rather than 3. At the moment I'm doing 1 temp run and 1 long slow run. I'm slow but for me I really don't care. The half marathon aim is to just be able to do it not to set any particular time. Did 8 miles on Saturday,
With the weights, I'm gonna stick with what I'm doing purely because I've only started this program maybe 3 weeks ago and I've already seen improvement.
Bench press as an example with an 8 rep aim I've gone from 60 to 70 kg (just yesterday ) doing 8,8,7 and then 6 going down to 40kg and then repping it out.
Have to say, I'm really enjoying it!
Although I've found doing legs and then going for a run the next day very hard whereas running and then working out the next day a little better.
I have to say, it looks like I've sorted my shin splints by working on my cadence. No idea what it was before but since I've been using a metronome on my phone and set it to 170 my shin splints have all but gone. Was hard trying to keep up to 170 at first but starting to feel more natural.
I think what is also suiting me more is to do 2 runs a week rather than 3. At the moment I'm doing 1 temp run and 1 long slow run. I'm slow but for me I really don't care. The half marathon aim is to just be able to do it not to set any particular time. Did 8 miles on Saturday,
With the weights, I'm gonna stick with what I'm doing purely because I've only started this program maybe 3 weeks ago and I've already seen improvement.
Bench press as an example with an 8 rep aim I've gone from 60 to 70 kg (just yesterday ) doing 8,8,7 and then 6 going down to 40kg and then repping it out.
Have to say, I'm really enjoying it!
Although I've found doing legs and then going for a run the next day very hard whereas running and then working out the next day a little better.
irf said:
Although I've found doing legs and then going for a run the next day very hard whereas running and then working out the next day a little better.
yesI used to be so crazy, doing powercleans on a friday night and then parkrun on saturday morning.
hitting the posterior chain hard is a big no-no prerunning, so I juggle it for the other way around, or have a EMOM circuit on friday. I find hitting quads not so bad, but hams need more rest.
You need to prioritise. See Halb's earlier comment.
I ran competitive half marathons for a decade whilst training/teaching in martial arts. If you're pushing the running you won't gain lean mass in any real volume anywhere but your legs. Maybe. Lean mass maintenance should be straightforward though.
Re squats: short sets for power that you can recover from quickly work best if you want to run. I'd give it three days between leg weights and a run though. If you have to run on the day you also do weights then make sure you do the weights first.
I ran competitive half marathons for a decade whilst training/teaching in martial arts. If you're pushing the running you won't gain lean mass in any real volume anywhere but your legs. Maybe. Lean mass maintenance should be straightforward though.
Re squats: short sets for power that you can recover from quickly work best if you want to run. I'd give it three days between leg weights and a run though. If you have to run on the day you also do weights then make sure you do the weights first.
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