How do you run a lot and still lift heavy?

Step one: Stop being a p*ssy

Have you tried lifting heavy? I was amazed as how little it takes out of you. In fact, I actually found that it gave me energy, and some spring in my step whereas I was a bit dead before lifting. Completely different than the dead feeling I always hated from doing the standard 8-12 reps with muscle burn.

I was just doing: deadlift, dips (weighted), and chinups (weighted). 3 sets of 4-5 reps.

I think you'll want to go 2x per week. Experiement whether to do it on a workout day or recovery day. I tried both and both were fine. A few times I was on the treadmill, I'd do my warmup jog, go do the lifts, and then back to the treadmill for the workout. Even that worked fine.

yeah. agree

for me... wrote:

Have you tried lifting heavy? I was amazed as how little it takes out of you.

Have you lifted heavy, while actually "running a lot"? Furthermore, have you lifted heavy, while running a lot, AND done beyond just 3 exercises? I have (while putting in 120-140 mpw), and it's very very hard because it DOES take a LOT of energy.

My best advice to the OP is to limit your strength/flexibility training, if you're doing full body, to: pre-workout ~foam rolling, 3-4 heavy exercises a session, and then stretch afterwards. Don't spend more than 35-45 min. per session. If you're doing any leg stuff for your routine, do it on your hard workout days, and allow 2 easy run recovery days between workouts. Strength train twice a week on your hard workout days-- try to do different exercises for each session, with 1-2 lower body and 1-2 upper body exercises per session. Be mindful to eat more, to account for the added energy expenditure.

When I've done exclusively upper body, I could do ~6 exercises, no problem. When you start adding in heavy stuff with the legs (on top of all the mileage), then it becomes draining.

You won't be able to lift nearly as much when running a lot, as you would when laying around all day and not doing anything else. That's not the point.

It's a matter of perspective. Lifting heavy means doing singles, based on your current capability while running a lot. You don't need to break any records lifting weights, and it's better if you don't.

You can never truly lift hard in conjunction with a high mileage running regimen.

Yes, relative to my ability, I have. 80-90 mpw, which was 15% more than I'd run the previous season. Which is more than the OP stated he plans to run. It worked well, and I had a great season. I am doing the same with 90-105 mpw this buildup. So far so good.

No. The point was to get the most bang for my buck from the lifting. My lifting regimen was pulled from the suggestions in Healthy Intelligent Training, by Keith Livingstone. I believe the lifting section was based off recommendations for runners by Barry Ross. It specifically recommended just the 3 exercises I mentioned. His advice, if I remember correctly, was the deadlift hits the posterior chain which is most important for runners, and you don't really need much else.

So... your best advice is... pretty close to what I mentioned I did. So glad you tried to call me out, and then recommend pretty much what I did. lmao.

ok, so I'm going to lift twice a week and this is what I'll do.

deadlift 3 sets of 2-5 reps.

DB press, DB shoulder press, or weighted dips 3 sets of 3-5.

Weighted chin ups or barbell row, 3 sets of 3-5.

Then, go run. I'll experiment with easy and hard runs.

Lift heavy low rep wrote:

I understand that you want to lift heavy with low reps so you don't gain weight, but just gain strength.

What a stupid idea.

If you want to gain strength you also want everyone to see it. Also most JOGGERS don't lift heavy enough during those 5 reps anyway.

So here is what you should do: use the same weights but do 10 reps instead of 5. You will get that BIG/SHREDDED look that girls are lusting after.

Xfit_guy_the_real_one_1 wrote:

Lift heavy low rep wrote:

I understand that you want to lift heavy with low reps so you don't gain weight, but just gain strength.

What a stupid idea.

If you want to gain strength you also want everyone to see it. Also most JOGGERS don't lift heavy enough during those 5 reps anyway.

So here is what you should do: use the same weights but do 10 reps instead of 5. You will get that BIG/SHREDDED look that girls are lusting after.

This post confirms for me beyond a reasonable doubt that this guy is a troll.

Lift heavy low rep wrote:

ok, so I'm going to lift twice a week and this is what I'll do.

deadlift 3 sets of 2-5 reps.

DB press, DB shoulder press, or weighted dips 3 sets of 3-5.

Weighted chin ups or barbell row, 3 sets of 3-5.

Then, go run. I'll experiment with easy and hard runs.

Sounds like a pretty good plan (though the guy who only listed three exercises also has a point).

The main thing--just as you suggest--is to do the lifting *early* in your training session (after a warmup). Because lifting heavy/few reps calls for a considerable neural contribution, it's important to be fresh. Heavy lifting after a running session, even an easy run, is not nearly as effective.

One more question. How should I lift in-season with running heavy intensity? Should I still try to hit the gym once a week, or is that pointless?

Lift heavy low rep wrote:

Should I still try to hit the gym once a week, or is that pointless?

Folks have different opinions on this--and of course different routines *work* for different people--but it is certainly not "pointless" (for most) to maintain a 1x/wk schedule in the most intense part of the running season.

One good session per week will help retain almost all your strength. You're not likely to *build* much--but you're not trying to gain strength in those last few weeks anyway.

As usual, you'd want this lifting to be separated by at least two days from any other days that place a high load on the neural system. Practically speaking, this may mean doing the lifting just before a sprint (or other high-intensity) session--getting all the neural loading on a single day.

The problem with your post is you said it doesn't take a lot of energy-- that is not true. You're hardly doing anything to begin with. The energy aspect IS why it's hard to do a lot of heavy lifting, with high mileage. That's what I wanted to point out to the OP- not to get carried with too many exercises. You'll break down if you start doing too many.

I've been able to build strength going 1x a week. I think a lot of programs don't have you squatting/deadlifting heavy more than once a week anyway, so it's not all that outlandish.

whole body strong wrote:

The problem with your post is you said it doesn't take a lot of energy-- that is not true. You're hardly doing anything to begin with. The energy aspect IS why it's hard to do a lot of heavy lifting, with high mileage. That's what I wanted to point out to the OP- not to get carried with too many exercises. You'll break down if you start doing too many.

Thanks for all the value you added.

Let me ask you a question. Is your in-season running training the same as your pre-season/summer training?

No, of course not...

So should your in-season lifting be the same stuff you're doing in the summer?

Again, of course not.

Lifting, like running training should be periodized. Whether you follow a traditional linear progression or an undulating progress is up to you... (I tend combine the two by setting main goals for the point of the season but also "touching base" with other types of lifts every few weeks).

When I was in college our peak season was mid October- early/mid November (late november if you were good). My suggestion is mimick your lifting off of what you're running. So:

Early summer- getting use to running again, get use to lifting again - low weight high reps (very brief period, light muscular endurance stuff)

--Notice: No hypertrophy phase because it's pointless for runners because you wont put weight/mass on... Nearly impossible running as much as you do without eating like an absolutely gross freak.

Main summer- building base/strength, same for lifting, build strength- 85-951rm for 3-5 reps

Early season- Some harder workouts, maybe incorporating reps/ longer intervals and stuff. Same with lifting, incorporate some plyos. (This part of the season- through most of september- lifting should be highly variable/undulating. This means a mix of heavy weight, some plyos, some maintenance days, maybe some olympics if you're into that stuff (seems to help)

Peak season- occasional plyos,occasional olympics, very ocassional (once every 2 weeks if that heavy stuff (3-5reps) just for maintenance).

Don't lift when you're suppose to be peaking i.e. take a week off if you have a championship race/ at the most some light plyos.

This is based off of anecdotal and scientific evidence. It's worked for myself, teammates, other athletes I've worked with and I have researched and even experimented on this stuff extensively.

Sorry if there are spelling issues I don't feel like re-reading it all.

Lift heavy low rep wrote:

ok, so I'm going to lift twice a week and this is what I'll do.

deadlift 3 sets of 2-5 reps.

DB press, DB shoulder press, or weighted dips 3 sets of 3-5.

Weighted chin ups or barbell row, 3 sets of 3-5.

Then, go run. I'll experiment with easy and hard runs.

Reps are for body building and bulk.

Singles are for strength.

"lift heavy low rep", lift on your hard days, after your running workout.

You should be doing some squats and deadlifts, jumps, skips, and various other lifts. get in and out. (sprinter trolls will come on and debate this. I'm not going to spend hours a week lifting weights.)

lifting is going to be secondary to your running workouts. people come on here and debate number of reps, workouts, etc. My understanding is that your body will adapt your strength gains to your primary fitness work, within a reasonable range. you aren't going to be a highly trained weight lifter; you're a highly trained runner who lifts to improve his running. 25 reps is probably too much, but el g did more.

and you can definitely put on unwanted mass, particularly on your upper body.

And note that I love to hear constructive comments about lifting. For instance, my coach recommends circuits on off days, but i don't know anyone who can do all of his workouts hard and survive; as a result he doesn't end up going hard on his circuits. but then he can absolutely kick my arse in a race, so...