running + strong lifts sustainable?

[malarky]

Hi,

I've been following the 5x5 program for about 5 months now, and I'm doing great; lost over 45lbs (down to about 156lbs from over 200 at the start of the year - I'm 5'10), I'm stronger, fitter, and I had to buy a whole new wardrobe of clothes. Excellent!

But I'm still quite fat around the middle. Some of this is just skin (and that's another problem altogether...), but there's a fair bit of fat there too. Everything I've read says that at this point, cardio is the answer to getting rid of stubborn fat.

So I entered a 10km trail race in january, and I've started training for it by jogging in the mornings. I'm actually not doing too bad; I tried to run on may occasions over the last few years d to run when I was much heavier but I was so weak and so overweight it was a real struggle even running for 5 mins. I've only been training lightly so far, and I'm running 40mins+ at a steady pace, and enjoying it. The only problem is it's really making me very tired, and my lifting is suffering - I've rarely got the energy to lift, so I'm down to once or twice a week in the gym. This is especially weird as before I was training for the race, I was doing 40 mins cardio on the eliptical post each lifting session - yes, i was fucked after it, but it was definitely sustainable. I don't think there's anyway I'd be able to run on the road post lifting.

I'm really looking for advice on how to balance cardio training with 5x5 without completely burning myself out. Has anyone else experience this?

[Mackadocious]

Good luck with your 10k.
I used to run on my off days when I started SL. I also swam laps for 30 minutes every day. Now I have been doing SL for about three months and have no energy to run or swim. I am also not about to allow my lifting to suffer over running. I love running and swimming but those won't shape my body the way strength training does. I think the only way to include running is to really cut back on the lifts. Cut back on the weight and maybe only lift two days a week.

Mack

[Soofy]

I think running has a place in a weight lifters workout when its down in moderation. If your training for a 10k race your focus on weight training may go down and you'll more than likely be less able than you were before running simply because you'll have less energy. So I reckon eating more (runner friendly) food and really allowing yourself enough rest to lift will work out.

When I was running I stopped lifting completely but if I wasn't unable to run now I would run 20 mins on my off days doing intervals (4x400m etc). And maybe if I was doing a 10k I would do a 40+ minute run on a sunday.

[malarky]

Diet is an interesting point. I pretty much eat vegetables, salad, eggs and chicken, as I have a gluten intolerance. Handy for keeping the weight down, but doesn't really give me a lot of energy. Started putting bananas in my morning protein shake, that seems to help recovery. In the main though, I stay away from carbs. Should I be eating more carbs if I'm running more?

As far as training goes, I think I'm going to try to schedule something like this:

Week 1: Run/lift/run/rest/run/lift/run
Week 2: Rest/Run/lift/run/rest/run/lift

The week day runs would be fartlek/hill HIIT type training, then the weekend run would be pretty much 10k. I'm guessing I'm going to have to go easy on pushing the weights up though, I don't want to tire myself out.

Does this sound reasonable?

[Soofy]

When I was running 5-10k almost every day I had loads of oily fish (sardines) for bone strength, protein and omega 3's for the cardio system, loads of eggs, loads of peanut butter. I reckon you do need a substantial amount of carbs in your diet as a runner, look at a typical footballers diet. There is a whole wealth of information on running, diet, how hard to push yourself etc on http://www.runnersworld.com/ check their forums.

I personally think if anyone wants to excel in long distance running your weight lifting will suffer mainly because of the weekly mileage you have to attain in order to be a decent racer. But you can definitely improve both at the same time providing diet and rest is optimal.

[Glutenbob]

Diet is an interesting point. I pretty much eat vegetables, salad, eggs and chicken, as I have a gluten intolerance. Handy for keeping the weight down, but doesn't really give me a lot of energy. Started putting bananas in my morning protein shake, that seems to help recovery. In the main though, I stay away from carbs. Should I be eating more carbs if I'm running more?

As far as training goes, I think I'm going to try to schedule something like this:

Week 1: Run/lift/run/rest/run/lift/run
Week 2: Rest/Run/lift/run/rest/run/lift

The week day runs would be fartlek/hill HIIT type training, then the weekend run would be pretty much 10k. I'm guessing I'm going to have to go easy on pushing the weights up though, I don't want to tire myself out.

Does this sound reasonable?

You can't tolerate me?

just kidding....

[malarky]

You're like poison to me

I've started on my running/weights program, will report back on how it's going. Reducing lifting to twice a week isn't too bad I guess, and allows me to put some miles in. Am already looking forward to doing the race so I can get back to lifting properly though

[malarky]

For anyone who's interested, I've resigned myself to cutting lifting to just once a week, if at all. At my current level of fitness, I can't do 30km a week and strong lifts, it just wipes me out. Will try to find a balance once this stupid race is out of the way!

Good news is that my weight is staying where it should be but I'm still losing fat, I'm eating like a horse, and sleeping like a baby, so not that different to strong lifts

[knoted]

Good luck mate, sounds like you are going to kill it with the training you are doing. One session lifting per week should maintain what you've already done, leaving you much better off when you get back to strength training, so don't worry about it for now.