Advice please from those who run

[NeedToAskPlease]

Hi.

Just after some insight/advice to what others do for strength workouts and how you structure your week with the exercise.

I currently plod (l can't call it running as I'm so slow!) 3 times a week in the morning on my days off - 2 x 10k and parkrun.

I swim and do a Les Mills Combat class once a week before work. I then do a weights session on a Sunday morning.

I know l need to do strength training to complement my running and l asked a PT to devise a plan for me. He wanted me to give up some cardio and concentrate on weights which l refused as that's not what l want to do.

My problem is, the workout I'm doing is absolutely killing my legs and preventing me from running. On Monday l could barely move from the pain my glutes and hamstrings were in.

My routine is:
Leg raises x 34
Bench chest press with 7.5kg dumbells x 36
Situp using 5kg weight on chest x 30
Calf raises with 20k bar on back x 45
30kg deadlifts x 36
30kg squats x 36
Abduction/adduction 27kg x 42 for both
Assisted pullups x 36

These are broken down into 3 sets

My week generally looks like this:

Monday - 10k
Tuesday - swim and work
Weds - 10k
Thursday - Combat and work
Friday - work
Saturday - parkrun
Sunday - weights session

I'm just wondering if I'm using too heavier weights and if it's necessary for me to do so.

You posted this before, did you not like the answers?

I strength train 3 days a week, run the other days. I don't think it's too much, but it's not well structured. As others have told you.

A better routine would be fewer exercises, focusing on increasing each time. Warm up, then the heaviest/focus exercise, then the smaller muscle groups. So for example - warm up (a proper warm up, 15 mins with bodyweight or low weights); then for example deadlifts paired with assisted pullups; then superset of goblet squats, plank, side plank.

There will be other PTs who are able and willing to help you. But one weight session a week is unlikely to make a massive difference to your strength or running (better than not doing any, though!). If it were me, I'd swap the combat for another weight session, personally.

@LordEmsworth thank you for your reply. If you're referring to the post in The Weights Room, then yes l did like the answers... but l also wanted to hear more from those who run and use weights to complement that.... plus how they structure their week

Can you do weights on Saturday and have Sunday as a rest day, then run 10k on Monday? A 10k run the day after that verrrry long oddly structured session would make anyone’s legs wooden and hurting.

I run, although not as much as you! I do a body pump class weekly- the Les mills one. I run 10km once a week at about 6.5 m km for context as you never know what people mean by slow, and a 4-5km with work at 5 something minute kms. My squat weight in body pump is 20kg and the others are all lighter, so I couldn’t do the weights routine you have. I have increased my weights over the year so it is helping, it’s an essential complement to running and general health and every woman over 40 should do weights so perhaps try a body pump class to see if that’s more sustainable for you?

My response from your other thread stands😂

And I’d strongly prefer not to do my longer run the day after weights, I’d prefer not to do any run the day after but do usually do my run with work people the next day.

Many thanks everyone. I do appreciate the time people give in answering.

My 10k takes about 1hr 25min.... as l said.... sllloow 🐌.

I wanted to hear from those who run in particular to see what type of routine they have and how heavy a weight they use....

I'm just wondering if it's really necessary to squat and deadlift at the weight l am, or if I'd still maintain enough strength by reducing the weight... which would hopefully prevent as much DOMS .. which would enable me to have better runs

I was wondering about this... and doing a session after parkrun.

My problem is my legs are always sore even after only 5k.

I need new legs

Hi.

I started off in a class like this but l wasn't sure if it was doing much good which is why l went to the PT.

Reading what you're squatting...and the speed you run at, does make me wonder if I need to reduce the weights down so l don't get as bad DOMS and can still enjoy my running.

I can only dream of the pace you run at. I am getting slower 😑

It does look like a lot. Your legs must feel like concrete blocks running after that!

In my experience, you have to do weights a minimum of twice per week to not suffer from DOMS.

I have never not suffered from DOMSsome people are just cursed with it. You will have it pretty badly until your muscles and body adjust to lifting, but if you are looking to complement running, I would (as someone above suggested) switch to a pump class, maybe 2x a week, drop one of the runs or the swim. Other thingsmake sure you stretch REALLY well after your weights, and maybe take a magnesium supplement on weight days.

DOMS is your muscles repairing themselves from the microtears your exercise creates. Soreness is your body telling you the weights are working

Oh ok.

Well as I say, I weight train 3 times a week. One day focusses on squats, one on pull-ups or presses, one on deadlifts. Back squats I do about 60kg, 3 sets of 6-8; deadlifts 80kg, 3 sets of 8-10.

The other days, I run - mostly zone 2 runs, with some occasional speed work and/or hill work thrown in to keep checking that it's working (and for a bit of motivation). I have a 10k race in March and aiming for 55 minutes. Zone 2 is dull, and difficult mentally, but it's effective.

I take a rest day when I feel like it, or if I am away/too busy.

Do you always do a proper warm up? Dynamic movements, with bodyweight or low weight doing the same actions as the heavier exercises. As others have told you, 2 shorter weights sessions per week might work better for you for recovery.

I weight train (well…CrossFit) 3-5times a week and run 3 times a week. I’m slow. My 10k pace is 1hr 30mins and it currently takes me 45 mins to complete parkrun (I’m aiming to get back to more like 35 mins). I did les mills before CrossFit but didn’t see much body muscle change - personally I think the weights are too light and the reps are too high with Les mills. In my CrossFit class, half of the class is warm up and technique practice and then you do a few of the actual exercise but at a much heavier weight (even an empty bar is 15kg).

I’ve got some weight to lose after a couple of years of ill health. Starting CrossFit a couple of years ago has changed my life. I was heading down a path to a rubbish old age. I’ve now got my grip strength back and my pelvic floor is improving steadily.
Nutrition and getting enough protein makes a massive difference too. I only get uncomfortable doms now if I take a couple of weeks off for some reason.

Im a runner and I lift weights but my answer to this would very much vary depending on your primary goal with the training you are doing.

I have been running for 20+ years but only started weight training around 7 years ago. I made a few mistakes along the way when I had mixed goals.

Generally - if you do the cardio because you love it and its good for your brain and its your primary love then I completely get why you don't want to drop it and why the PT wasn't helpful. I have been in this position too.

If you want to build muscle though for health or aesthetic reasons then he may have good reason to suggest dropping some of your cardio. Recovery time is essential to build muscle.

If you want to lose weight and you believe the cardio is helping with that - again there is evidence to support that less cardio can help you with that because the impact it may have on hunger.

For what it's worth, I strength train 3 x a week and run 4 times at the moment, BUT I have don't have the best muscle mass. The times I have made the best 'aesthetic' changes in my body I have done less running, the same amount of lifting and a decent amount of walking while paying attention to nutrition more.

I run for weight management (currently failing miserably on that!!) and it is my most enjoyed activity.

I only want to strength train to avoid injury - had a thigh tendon injury that put me out for months previously.

I did ask my physio if l should do yoga and she said absolutely not as l had too much flexibility already in my hips which had helped contribute to the injury and hip pain l was experiencing. I was doing pilates for a while but couldn't afford those classes plus a gym membership

My pace is the same as yours. I don't like getting out of breath when l run as l feel faint (l have a minor cardiac issue ). All the parkruns in my area have been cancelled today - not that l intended to go as l don't like running in the rain!.

I was doing a similar class to Les Mills one but l found it difficult as we would rotate exercises quickly eg squats with bar on back, on to floor for a plank, underarm row...and start again....and getting up and down from the floor quickly was causing me to go so dizzy due to my cardiac thingy...but if l went slower l wouldn't keep up with the class.

I don't run as much as I used to (have done a few marathons but not for 7-8 years) but the only other exercise I did was yoga. Yoga is great for strength but more importantly balance, if you trip or run off road yoga will definitely help you from falling over! When I ran cross country I never fell once due to being able to keep my balance. Don't over complicate it, go to a good yoga class and run more frequently even if it's just a couple of miles, try and do one mile faster than usual then keep that pace for a little longer each time, I'm assuming your aim is to speed up? There are programs to help you do this. Most people in the running club don't to a lot of weights or much else. If there's a running club near you that would be another good plan, some also do complementary workouts

Sorry I've just seen your comment on yoga, I don't agree with the trainer but 🤷🏻‍♀️the single thing that improved my running was weight loss. I lost just over two stones and took 45 min of my marathon time and 12 min off my parkrun time. I'm 57 now so not as fast as I was for several reasons, but I was never super speedy. I only started running in my mid 40s though

Does anyone take any supplements? @CallItLoneliness mentioned magnesium.

A colleague takes 7 different types a day which l thought sounded alot and expensive

I have put on weight as I've let my eating etc out of control. I am determined to sort that in January.... also l know that has the potential to affect my tendon injury.

I'm 48yrs and started exercising 3 years ago. Prior to that l did literally nothing.

@NeedToAskPlease you'll probably find weight loss a huge help. My parkrun time was about 36 min, losing two stones took me down to 25 min, not just because I was lighter but because the running got so much easier so I enjoyed training harder. I also find cutting out (or at least minimising ) processed sugar and carbs has helped with muscle inflammation and I no longer get tendon niggles, knee aches etc.

Why do you want to do weights?
Is it purely because it's good to complement cardio with strength-based training (particularly as you get older) or are you trying to achieve a particular body shape? That makes a difference.

I'm 50. I run 5k every morning, maybe once a week I'll run 8 or 10k. I follow every run with a workout of 30 mins - press ups and 2.5 weights arm work plus sit ups. I don't bother with legs because your legs hold up your body and get their own workout through running.

My blood pressure is optimal and my resting heart rate averages 44. I weigh less than 8 stone, have a subtle six pack and toned arms. It's more than enough to be healthy and toned and I could probably scale it back but I like it.

You are doing way too much. I'd cut the runs back and concentrate on improving your speed a bit before adding more distance. I'd also ditch the heavy weights and focus more on using your own body weight until you get comfortable with it all, then increase it.

If however you're trying to achieve a particular look you'll need something more specific but I'd definitely change PT.

are you prioritising cardio over weights in the belief it’ll aid weight maintenance or loss? If so I’ve been down that road for many years and found food to be much more of a factor.

I am planning to change up to more strength work to seek to retain muscle and bone density as I age.

In my opinion OP you are overtraining and that's why you are slow and feeling heavy.
I have a week broken down like this
2 x yoga/pilates classes or similar
1 x weights strength training in gym
1 x long slow distance run
2 x intervals of some description max 30 mins often shorter.
1 x full rest day

You will not get faster doing all long slow runs. You need to get intervals for that. You also need a rest day. When doing weights your muscles need to repair for recovery and strength building. I would also say that your weight training is very intensive lots of reps. You may want to reduce the reps and go heavier and lower reps. I'm afraid at your age (I'm the other side of 50) you need to train differently. So more heavy lifting, more flexibility, plyometrics and less just long distance running. Take a look at Karen Weir, she's done a podcast or two and has some good content on running as you age.

I’m 48 and have been running for about 3 years too. My thoughts are that if your legs are hurting most of the time, you’re doing too much. I did my first half marathon a couple of months ago, even then I only did one long run a week, the other 3 were 5-8 k. I trained for it using the Runna app, which I highly recommend.

I’ve just lost 1.5 stone (through changing my diet) and my legs feel tons better when running, and I’ve got quicker (still slow though!)

Since then I’ve joined a gym and started doing 2 pump type classes a week and have really noticed how much stronger my legs feel, and its helped my running loads, but I only use light weights - your weights are so heavy! If I had that amount of discomfort the day afterwards, I’d definitely reduce what I was lifting.

The other thing that has made a difference for me is accepting that as I age I can’t push through like I did when I was in my 20s. So if I feel exhausted I won’t run, or I’ll just do a shorter one. I know its really hard when you’re trying to fit it around work / kids / life but imo its better to skip a run / workout than push through when your body is telling you that you should be resting and recovering.