Strength training then run?

[SunnyNights]

I have read conflicting information on how to combine strength training and running during the same session. I do a mixture of weights (fairly light, 5kg), HIIT and the odd run.

I want to maximise days when I have an hour or so child free so today did some arms focussed strength training for 25 mins then went for a run for 30 mins.

It felt good, although I'm pretty tired now. When I looked up this combo a lot of running sites were saying to wait six hours before running, but does this matter? I'm not exactly running far or did that long so I'm assuming I won't do myself a mischief?

Well, 5kg isn't really particularly heavy, so I wouldn't worry too much about mixing it up. The weights first thing is when you're pulling 50kg+ in a deadlift or squatting heavy stuff (ie more than the bar which weighs 20kg)

For example, my workout yesterday was a pyramid - working up from lighter to heavier & then back down again.
Warm up
30 thruster squats with 5kg dumbells
Farmers walk with dumbells above my head
20 thruster squats with 5kg dumbells
Farmers walk with dumbells above my head
20 thruster squats with 5kg dumbells
Then: jog out, run back at 100% effort (over about 60m) x 5 with a 30 sec rest break between sprints
Then
20 ordinary squats with 10kg dumbells
Farmers walk with dumbells at waist
15 ordinary squats with 10kg dumbells
Farmers walk with dumbells at waist
10 ordinary squats with 10kg dumbells
Then: jog out, run at 100% effort back (over about 60m) x 5 with a 30 sec rest break between runs
Then
15 ordinary squats with 15kg dumbells
Farmers walk with dumbells at waist
10 ordinary squats with 15kg dumbells
Farmers walk with dumbells at waist
5 ordinary squats with 15kg dumbbells
Then: jog out, run at 100% effort back (over about 60m) x 5 with a 30 sec rest break between runs
Then back to 10kg dumbbells
Then jog, sprint x 5
5kg dumbells
Then jog, sprint x 5

Then stop. Hurrah!

This took about an hour. I felt great afterwards, and really not too bad during. But I think I'm quite it - I've been training with a PT for 3 years and am in my early 60s.

If I were deadlifting my session would start with a warm up (5 minute treadmill run at about 10kph), mobilisation (squats, dynamic stretches) and then I'd start at about 45kg and work up to 75kg or into the 80s if I felt really on it. With lots of rest gaps. Then I'd do cardio work for about 25-30 minutes afterwards.

That's really helpful thank you! Sounds like because I'm using a low weight I'm probably over thinking it.

Your routine sounds fantastic btw!

I only do it when my PT makes me.