[dangerdog]

Hello! I am new to PN. I'm looking to ditch some body fat and get in shape. I have signed up for a 4 mile race on August 4th and I'm hiking Mt St Helens for the second time on September 14th.

I'm currently doing the Couch to 5K running plan, which is 3 days a week for 9 weeks. I'd also like to incorporate weight lifting, but I'm a little worried about my legs being sore from lifting negatively effecting my running. I have 16 weeks until my race, and 7 weeks left of my running program.

Should I start doing just lifting with light cardio until my muscles get more used to it, and then add back in the running program? Or keep up with the running and add in lighter weights for now?

I do my runs in the morning before work, and weight lifting I would do after work, so I could do both in one day.

Any suggestions? Thanks!

[Triggerthum]

Welcome!

You might find this helpful:
http://www.stumptuous.com/sport-specific-training-2
If you scroll down there's a workout specifically for people who run 3-4 times a week so you could just do it twice a week.

[dangerdog]

Awesome! Thank you :)

[gweneddk]

In my experience running/light circuit training cardio helps with the minor post-lifting soreness I get from time to time. I usually only get soreness the first time I add a new movement; so I stick to my program and by the 2nd workout I have little to no soreness. What I think a lot of people do is try a new lifting plan and think "OMG that left me too sore to move!" and so then later that week they try something completely different, which just gets different muscles sore. By the 3rd or 4th time of trying this they give up lifting alltogether. You're better off doing the same movements that made you sore in the first place; your body will start adapting and strengthening all the muscles and connective tissues and you shouldn't be nearly as sore the 2nd or 3rd time around.

Also keep in mind that the eccentric part of the movement is usually what causes the most soreness. So any time you are slowly lowering the weight you are more likely to be be sore than if you just control the weight.

Enjoy!

[dangerdog]

Thanks Nicole. Are you usually very sore from just the running though? That's my issue, running is very new to me and quite a challenge. I have been pretty sore this week just from that. If I was used to the running I'd just lift and I wouldn't have an issue! It's mostly just that I'm still getting used to it.

[gweneddk]

Originally Posted by dangerdog

Thanks Nicole. Are you usually very sore from just the running though? That's my issue, running is very new to me and quite a challenge. I have been pretty sore this week just from that. If I was used to the running I'd just lift and I wouldn't have an issue! It's mostly just that I'm still getting used to it.

Ah, I see! I've only been running for a few months myself. No, I don't generally get sore from running, but my legs were already well-trained from years of martial arts. I feel hills for sure, but once I finish the workout the pain tends to dissipate pretty quickly. I am running a 12 mile obstacle course this weekend, and I am sure I will be sore from that! But for me the challenge during runs is primarily with my "wind"/aerobic capacity. Again, I think that the weight training has only helped with that--my legs feel strong even by the end of a run. Individuals can definitely have different experiences though--I have been told by my trainer that I tend to recover very well since I so rarely get sore.

It also depends on your goals--do you want to be able to run the entire 4 miles without being able to stop, or to meet a certain time goal? Or are you just approaching training for the race as a tool to improve your body composition? If the former, you may want to simply focus on running, but if it is the latter than I would go ahead and add in the weight training. Does that make sense?

[dangerdog]

I'd say right now my main goal is changing body composition, but I'd also love to be able to do the 4 miles without stopping, even if it's not super fast.

I mainly signed up for the run to kind of force myself into improving my aerobic capacity, I'm not trying to become a runner or anything!