Weights, cardio or both??

munks

Hi there,
I was just wondering if anyone has any tips on what way I should train. I'm a 27 year old female. I've recently taken up running and I've progressed to running 5k. I want to progress further in this and I've signed up for an 8k run in September.

Before I started running, I was into weightlifting and would train drop sets alternating upper and lower body on certain days. I found this the most effective way to train, but I'd be sore for a day or 2 afterwards.

I want to get back into doing weights again, but I'm wondering will I wreck myself in the process.

I'm currently running 3 days a week, but would like to include at least 2 weights sessions in the week.

Should I cut down on the cardio work or just go ahead with the added weights sessions.

Thanks for reading.Hope I've made sense!

mack1

What do you want to train FOR?

munks

Well, I've the 8k coming up soon, but I'm confident I'll do ok in it. I just want to find the most effective way of training. It's not for anything in particular, just to further increase my fitness...

mack1

There is no such thing "the most effective way of training" there is the most effective way of training for a particular purpose.

If you want to be a runner then the most effective way of training is running, if you want to be a stronger then the most effective way of training is weight training.

For general fitness then a mix of both weight training (which will burn fat, make you stronger, and look better) and cardio which will improve your cardiovascular system etc. But you obviously you are a runner so I would run more than if you were just somebody who was looking to lose bodyfat - you get what I mean?

cowzerp

If you want to perform at your best having strong muscles will make it much easier, do both cardio and weights..do the weights 1st, then when you run it will be a bit harder than normal, thats good!

then when you run without doing the weights 1st you'll be flying..and you'll look better too!

thirtyfoot

cowzerp wrote: »

..do the weights 1st, then when you run it will be a bit harder than normal, thats good!

then when you run without doing the weights 1st you'll be flying..and you'll look better too!

As a runner, I wouldn't agree with that being the best way to combine weights and running. Weights after running if you are a runner. You want quality in your running not heavy legged and feeling sh*te. I've experimented with both and the quality of the run suffers more than weights if done second. If weights before running then do AM weights, PM running.

LegacyUser

Tingle wrote: »

As a runner, I wouldn't agree with that being the best way to combine weights and running. Weights after running if you are a runner. You want quality in your running not heavy legged and feeling sh*te. I've experimented with both and the quality of the run suffers more than weights if done second. If weights before running then do AM weights, PM running.

In my experience, it's all about balance. If you want to run after your weights or run before your weights, you CAN do either....as long as you have replaced your carbohydrate glucose stores i.e. filled your energy bar back up by eating well.

I find it possible to run after weights but there is no way I can do weights after running.

Money Shot

If you're serious about your running, I think it would be best to do them on different days tbh.

I find the best way to train is solely for you're current goal. Personally, i'd concentrate 100% on running until after you're race, maybe a few exercises and stretches after you're run. After that, see what's next that you want to achieve. If it's getting bigger, stronger, whatever etc concentrate on your weights for one/two months, then move onto another goal. If it's getting fitter, I'd keep the running going and do circuit training with weights a couple of days too, or add swimming or cycling.

thirtyfoot

cheesedude wrote: »

In my experience, it's all about balance.

Good point. The OP wants to train for an 8k and on previous weight training schedules they felt sore for a day or two after weights. Now thats not going to be good for their running so they need to balance it up and decide what the current focus is, being able to run well in training or having a more rounded training approach. Moneyshot's suggestion is good advice for the OP.

On the general topic of weights before or after cardio for an athlete/runner who is chasing performance improvement, of course you can run after weights but its the quality of it that I am talking about. I've been running or coaching for 27 years (not saying that means I'm right) and I'd say in my own experiences and in my various coaches experiences that weights are done after a running session if the two are to be done consecutively if you are a runner. As I said I have experimented and the times on the track suffer by anything up to 1.5 secs in a 400m while I've lifted PB's after track interval sessions as opposed to doing weights fresh. Anything is possible of course. If I am planning to run and go drinking tonight, I could go have 6 pints and then do hard 6 miles no hassle I could do it. Might make sense to do it the other way though:)

What you suggest is fine and its possible, but you just need to remember what your focus is. As for cowzerp's suggestion in that you'll feel good when you finally do a run without weights, I'm not a big fan of the "bang your head hard against a brickwall because when you stop you'll feel really, really good" theory. But, if it works for you and improves your run times, thats all that matters.

DAVE_K

I did a half marathon there a few weeks ago and I incorporated weights into my training for it.......i felt it worked well for me. I did the following circuit twice a week.

12 * squat
12 * leg extension
12 * leg curl
12 * lunge
12 * bench step ups using a barbell

I did this circuit 5 times around with a couple of minutes rest after each circuit and did some ab/core work afterwards, strong abs and a strong core apparently help your running.

In addition to this I would have about 3 runs a week and 1 HIIT session on the bike.

I'm no expert and who know's how i'd fared if I left the weight above out, I just found that my body couldn't take the runs on consequtive (?) days.....but I wanted to train everyday!

Canis Lupus

I've just done a sprint triathlon and whilst I was doing weights at the start of the program as things progressed I felt I was wasting energy doing weights when my goal was to swim/cycle/run as fast as I could so weights were chucked so I could focus on the tri.

Now I'm doing a 10k race at the end of August so my week is now taken up solely with running.

I'll do that 10k race and then my goal is to hit the weights with a 3 day split over the winter. Maintain as much of my aerobic fitness as well by doing gentle cardio as well then my next major goal is an olympic triathlon and some more sprints next year so the weights will be mostly chucked initially in favour of cardio then once the events line up I'll switch totally to cardio but will still maintain the muscle built over the winter (hopefully).

I think that reinforces the points already made which is train for something specific in mind. Really helps the motivation as well rather than doing a million different things with no real aim to them.

jayoo

A girl who does weights, i think im in love

tabatta sprints.
multible supersets
a friend of mine who is quite a strong and fit lad often comments on how he needs the 30mins cardio before weights as he wants to remain fit.
so i supersetted and tabattaed his ass
i challenged him
bicep curls for 20 seconds as many as possible
10 seconds rest
pushups for 20 seconds as manny as possible
10 seconds rest
body weight squats 20 seconds as many as possible
10 sec rest
shoulder press for 20 sec many as possible.
10 sec rest and repeat, he almost repeated it but had to stop as he was gonna get sick.

tabatta works by pushing yourself as hard as possible for 20 seconds and 10 seconds rest. u do this for 4 mins. try with front squats

supersets is then u put two excercises or more back to back no rest ie bench press and wide grip chin ups. both work diff muscles yet keep ur heart beat at high level.

both these are fcuking hard. i tried front squats with just 30 kg, i had to stop as i tout i wud pass out

thirtyfoot

i cross the road at zebra crossings but if there isn't one i'll take a chance if its flashing yellow i'll put a random message on a chatboard that is someway related to the topic but i'm not sure how but if i phrase it with fuller sentences it might be a good idea and make sense or

then i did it once but a jogger hit me as i was expecting a car coming the other way

it works, trust me

i think i left the oven on?

jayoo

“I’ll put a random message on a chat board that is someway related to the topic but I’m not sure how
” Hmmmmm, surely it cant be related to the topic then.


“i did it once but a jogger hit me as i was expecting a car coming the other way” and why would you cross a road if you thought there was a car coming?

“I think I left the oven on?” Did you?

Are you ok, you seem to want to get run over and set your house on fire?
Oh wait I get it, oh you said that cause it is funny to say random things that people don’t expect, my bad I just didn’t get your amazing sense of humour. Don’t worry buddy im going to wait here ready for the next gem that u shall dispense. Cause im sure you will leave a message back, and I am excited, and so is all of society. Can’t wait

jayoo

im excited

LegacyUser

What the **** are you guys talking about?

jayoo

well mr smarty pants had a go at me cuz he thought my post wasnt revelant, and i did kinda post it in **** was as i was just tring to promote supersetting and tabatta to the girl who started originally, so im being all anooying back, 28 years old i was