Question for those who do both strength training and distance running

How fast did you add running to your program? Going from zero days to three is a big jump. You may have added too fast and didn’t build up your work capacity. If you can’t run on your off days, try just on Wednesday and add as you progress.

Could also be your running shoes. If they don’t fit well, it can cause joint pain.

I do both. I weigh 240 so I gotta get creative with how I run. Weight room wise I don’t do a whole lot of extra other than major compound lifts and maybe 1-2 assistance depending on my deficiencies.

RUNNING: for long, flat, slow runs (15 miles and up) I do 4min run:1min walk. I worked up to this from 2:1. I also never run back to back days and spend 90% of my “running” on steep hills. Cycling is your friend here for active recovery and a break from actually running.

If I were you I’d start out walking some every day and only running 2 days a week for a few weeks then add the 3rd day. Stretch those IT bands and Psoas!

EDIT: absolutely gotta hit that protein #. AT LEAST your BWx1.2g.

What distances were you running three times a week? How many weeks in are you with incorporating distance running into your weekly routine? Do you have good running shoes?

I like timed runs as well. Like 4:1 run/walk for 30mins, 2:1run/walk four 90mins etc., or “I’m gonna walk this steep arse hill for 2 hrs” haha. I got hurt years ago chasing distances but that was me just being a meat head.

quote:

---

What does a typical week of programming look like?

I have recently taken up running after 4-5 years of strength training with zero cardio, and my typical week was squat Mon, bench wed, deadlift fri, and press sat. I have kept the same strength training schedule and added 3 runs Mon, wed, and sat, and my knees are shot. I am wondering if this is a matter of just needing to stick it out and improve conditioning or if this schedule won’t work.

---

Basically my exact situation about a year ago. Gyms closed here and there’s only so many push-ups and body weight exercises I can do before I get bored and irritated. Started running (have HATED it my entire life). HUGE difference when a friend of mine made me go to a Fleet Feet and get fitted for and purchase running shoes. From my, non-professional experience, your knees very well could be a product of new activity and the shoes.

Gyms opened back up after 5-6 weeks, but I’ve kept at running. Currently I hit the gym 3 days a week and run 2-3 days a week. Usually I run after work for 2-2.5 miles one day during the week and try to hit a long run Saturday or Sunday for 4-6 miles depending on how I feel. Always take a rest day after my long run. The 3 mi and under runs I will still hit the gym the following day. I prefer to run the day before leg day vs after it, if I can help it. Sometimes I’ll hit legs and then run the next day for 3 mi or less and then take a rest day after that.

What are your goals?

Well short term goals in strength training are to hit 300/400/500 b/s/d, currently 285/405/475 so not far off. Mainly just wanted to take up running to improve cardiovascular health, have a short term goal of 5k under 9 min mile pace for that. I know that the two can interfere with each other so expect some growing pains just training to figure out a good balance to slowly improve in both areas

Dang. You are strong. Your running goals should be easy to achieve and won’t interfere with the your strength training. You can run/walk a few times per week and be able to run a 5k at that pace in just a few weeks.

quote:

---

Thanks, yeah I believe it is achievable short term

---

Your goals are achievable. I can run a 7 min pace 5k and my lifts are on par with yours right now (except my bench is weaker)

1 of your cardio days needs to be speed work though