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SUNSETDRAGONFLY SparkPoints: (1,613)
Fitness Minutes: (1,938)
Posts: 10
1/27/13 7:45 P

Thank you everyone for all the helpful information! There is a lot for me to absorb and figure how it applies to me.

I am not sure that what I have in mind could be categorized as "running competitively" - for now, I would just like to be able to run for more than 2 consecutive minutes without my heart feeling like it's going to burst out of my chest, and be able to complete some 5ks with some friends. I have struggled with this running thing for the past year - I have started a couple different 5k programs over the past year and always get stuck and give up. And that was without any weight training at the time. For now, this 5k training is something to keep me involved in my cardio training because typically, I hate cardio and it is a chore. Being sore from the weight-training is not helping!

Thanks again for all the info and resources!

MPLANE37 SparkPoints: (78,828)
Fitness Minutes: (77,477)
Posts: 2,170
1/27/13 12:20 P

I think you feel weak in your runs because you have not recovered from strength training/running routines. Recovery depends on your age, intensity of exercise, your sleep quality, if you get enough protein and also if you are at a caloric surplus or not. You can easily double your recovery time by exercising intensely, sleeping less and eating at a caloric deficiency.

Try recovering first and then testing your running performance.

Also, I agree with the notion that if you want to run competitively, you must train like a competitive runner, not like a power lifter.

Edited by: MPLANE37 at: 1/27/2013 (12:21)
SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
1/26/13 8:58 P

Strength training on non-run days does not allow for adequate muscle recovery and if your goal is to become a runner, I stick by the studies that state ST should be done after your runs. I also recommend Alex Hutchinson's book, Which Comes First, Cardio or Weights? He refreneces all the latest studies and debunks many of the fitness myths many of us have come to accept as fact.

Just know that we are all unique so it's difficult to make universal statements, but when the data supports one way more than another, you can feel better knowing that you are doing what is best for you.

Coach Nancy

Edited by: SP_COACH_NANCY at: 1/26/2013 (20:59)
DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
1/26/13 8:49 P

AS a thought, did you update your fitness goals with your increased activity? Your new burn rate may be too much for your current nutrition limits. Make sure all your activity is accounted for in your goals, to ensure your body has the fuel it needs to function at its best!

1/26/13 8:43 P

Try doing full body exercises instead of using an artificial upper lower split. You can not segregate muscles they are designed to work together. You may be trying to use a split for recovery however contrary to popular myth that will not work. Body builders can get away with it since they are not into building endurance or strength just pretty muscles.

When I was coaching track and field for both women and girls in high school and college my runners all did three alternate days of strength training a week without problems. The same was true when I was training road runners.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
1/26/13 8:32 P


You can do both, but you want to put the focus first on the activity you want to meet the goal. If that is running, then I would recommend running first and doing a lower body workout afterward. Just like you do not want to workout the same muscle group every day, same is true as a beginner runner. You may want to give your body a 48 hour recovery between runs/strength training, which means an every other day schedule. This does not mean you can't cross train on your non-run days, you just don't want to run or strength train on back to back days. Remember too that refueling with some carbs/protein following your workouts help replenish your glycogen stores and begins the repair and recovery of the damaged muscles.

I hope this helps! And know too that every day brings a challenge when it comes to a 7 year runner myself, I still struggle from time to time.

Coach Nancy

SUNSETDRAGONFLY SparkPoints: (1,613)
Fitness Minutes: (1,938)
Posts: 10
1/26/13 8:20 P

I have been working upper arms through weight training & doing cardio since January 1rst. For the first couple of weeks, I felt increased energy. This past week, I added a lower body routine in and started a 5k training program. I have been feeling pretty tired and when I go to do the 5k training, my legs feel sore and weak. I was wondering if I should shelve the lower body weight routine for now and focus on the cardio training right now? That was my original plan but then one of the trainers at my gym said I should be conditioning my lower body with weights as well, where I was thinking that the walking & running would work my leg muscles enough for now.

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