A question we hear all the time (and struggle with ourselves!) is how to balance running & strength training.
Check out this article from Runner’s World for their perspective:
Many runners now accept that they’ll perform and feel better if they do more than just run. That’s especially true for people who took up the sport as adults and whose non-running hours include a lot of sitting. Regular strength training, including for your legs, can help to correct muscle imbalances and weaknesses that are common in modern life.
First, Doma advises, don’t schedule a hard running workout later in the day of a weight session. “Running at maximal effort is impaired six hours [after] lower-extremity resistance training, and therefore trained to moderately trained runners will need more than that to recover for running sessions set at high intensities,” he says.
In addition, “running at maximal effort is still impaired 24 hours after lower-extremity resistance training,” Doma says. “Therefore, in the case of trained and moderately trained runners undertaking high-intensity running sessions after lower-extremity resistance training, they may need more than one day to recover.”
Second, Doma found that running performance at lower intensities was unaffected by the weight workouts. “Runners could undertake strength training and running sessions on the same day six hours apart as long as the running session is set at submaximal intensities,” Doma says.
If possible, Doma says, try to arrange your schedule so that on days that you run and lift, running comes first.
Click here to read the entire article. How do you plan your workouts? Let us know in the comments section below!