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I'm always torn on how to handle running and lifting. I love both and sometimes i have a hard time planning out how to make it work without doing too much.
I'm doing an upper/lower split. So yesterday i did upper and today I am supposed to do lower. BUT! tomorrow is going to a beautiful day, 65 and sunny so i would love to go for a run outisde. But i feel like going for a run the day after leg day would be a perfect example of doing too much. is it? even if i then take Thursday as a rest day? or am i better off making today another upper day and then worry about leg day AFTER the run? Or i could skip the gym today, go for a run tomorrow, and resume the workout routine on Thursday.
basically - if there are any runners + lifters out there i would love to hear how you alter your workouts to make it work.
How long of a run are you going for? I have done leg day and HIIT running sprints the next day and my legs handle it fine. But I never run longer than 25-30min.
How long of a run are you going for? I have done leg day and HIIT running sprints the next day and my legs handle it fine. But I never run longer than 25-30min.
I usually do 45 minutes but stop and walk too, so it's hard to say how much i'm running, probably 35 minutes of running, 10 minutes of walking if i had to guess. so maybe it's ok then? maybe i can also go lighter today on the weights and not burn myself out combined with a lighter run i could do both.
I believe people overthink their exercise routine. The mere fact that you're doing it at all puts you way ahead of the majority of Americans. Exercise hard; do it hard but not too hard, and all is well
I alternate my weight days and cardio days. My weight days always include squats or deadlifts. My cardio is 2/4 running, 1/4 is interval and one is just steady pace running. I always run for an hour and cover 6.5+ miles. I do light front squats on the running day as part of my cool down stretching too (up to 75 lbs). No problems so far.
I alternate my weight days and cardio days. My weight days always include squats or deadlifts. My cardio is 2/4 running, 1/4 is interval and one is just steady pace running. I always run for an hour and cover 6.5+ miles. I do light front squats on the running day as part of my cool down stretching too (up to 75 lbs). No problems so far.
For years I did an an upper/lower split and would run a lot of races. I would not do a leg workout in the two days before a race but I did just about everything else. Sometimes I would even do a heavy leg workout and then go directly to the track and do a hard interval workout. Many times I would do a leg workout right after the race or the following day. I found that once I reached a certain level of fitness that a workout didn't make me sore, it didn't matter what I did. The problem I had with heavy leg workouts (squats, deadlifts) is when I would skip them during a week. Then I would get sore which would interfere with running. Sometimes running is the best cure for soreness but for me, it makes it more difficult to get out the door.
Regarding rest days, I would run lightly or not at all the two days before a race. No need to plan any other rest days.
your age has everything to do with what you do .. if you are over 40 then you need your rest days .. if you are in the 20`s to mid 30`s then be all you can be ..
your age has everything to do with what you do .. if you are over 40 then you need your rest days .. if you are in the 20`s to mid 30`s then be all you can be ..
In my earlier post, I didn't mention that I started running at age 40. I didn't notice any issues with recovery until I was well into my 50s. Your body will tell you when you need to take a day off.
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