In the last couple months I’ve been following BarryP’s training concept which is great (I’ve never felt stronger) .
I’m trying to sneak in some gym workouts 2-3 times a week and I usually lift before my short runs.
My workouts include upper body (chest+back+triceps),core (planks) and the problematic part is lower body aka legs.
If I work on my lower body doing deadlifts,squats,lunges and vary with the other usual exercises I find myself tired for the run.
I wonder what would be the best way the incorporate lower body workout.
I do an intense gym session 2x per week almost year-round. I always run afterwards, sometimes immediately after and sometimes later in the day.
You don’t have to choose between one or the other. You can do both. I like to do my easy runs these days so that I can focus on form and not worry about pace.
Keep up the BPRP! You’ll be going stronger and longer than you ever did before if you stick with it. IMO, the gym work compliments Barry’s “patient/conservative” approach very nicely.
In the last couple months I’ve been following BarryP’s training concept which is great (I’ve never felt stronger) .
I’m trying to sneak in some gym workouts 2-3 times a week and I usually lift before my short runs.
My workouts include upper body (chest+back+triceps),core (planks) and the problematic part is lower body aka legs.
If I work on my lower body doing deadlifts,squats,lunges and vary with the other usual exercises I find myself tired for the run.
I wonder what would be the best way the incorporate lower body workout.
You should do whatever is higher priority first (lift VS run). The problem you describe is what is most difficult about integrating lifting with endurance sports. If it were me, I would run first, then lift.
not to be a jerk, but why do you want to lift at all?
You’re not being a jerk…it’s a legit question.
Upper body…mostly chest and shoulders both for aesthetics and preventing my fragile shoulder injuries.
Lower body just for injury prevention - mostly balance and lower leg strength. I’ve had to many leg injuries like itbs, pf, posterior tibial tendinitis… Now I’m just following some exercises that wre given in the past by my physical therapists.
Tonight I tried to run before I lifted and even prepared a dry tshirt because running on the tm leaves me drenched.
I’ll try to do the same and to include some squats and lunges in the next few workouts and ill see how it works for me… At least my run felt fresher.
swim more and you’ll take care of the aesthetics for chest, shoulders, and back.
I think most physical therapists are pretty useless in terms of helping prevent injuries. They’re just giving you exercises from a book they read in school. Pick up Jay Dicchary’s “anatomy for runners.” it will help you figure out what your biomechanical problems leading to your injuries and what to do to address those issues.
This fall I started up BarryP’s plan and took a biking and swimming hiatus so I decided to pick weight lifting back up. I did my lifting immediately after my short runs and it seemed to work out fine.
not to be a jerk, but why do you want to lift at all?
You’re not being a jerk…it’s a legit question.
Upper body…mostly chest and shoulders both for aesthetics and preventing my fragile shoulder injuries.
Lower body just for injury prevention - mostly balance and lower leg strength. I’ve had to many leg injuries like itbs, pf, posterior tibial tendinitis… Now I’m just following some exercises that wre given in the past by my physical therapists.
In that case, I would keep it simple. I would train with weights 2 X week, after your run. Consider something like below:
Workout A: Squat, Bench Press, Pull Ups, Stiff Legged Deadlifts (2-3 sets of 5 reps)
Workout B: Lunges (or sigle leg box step ups), rows (dumbbell or body rows), Overhead Press, Stiff legged Deadlift (again 2-3 sets of 5 reps).
Lower body lifting and running do not mix well. One of the two will suffer.
You have to decide whats more important. Do you want to run fast, but not be super weak? Or do you want to be strong, but not be super slow. Which ever is more important, do that first.
FWIW, when I go to spin class I do 20 minutes of weights before class and 10 minutes after. The 10 minutes after is for all of my leg lifts. If I do them before class, I’m useless on the bike. My goal is to not be weak. If I wanted to be strong, I’d lift with the legs first, and then lollygag through spin.
I have started to incorporate strength training back into my training schedule this winter. It has been difficult as I have also been participating in the 100/100 day running challenge. While I am only shooting for 70 out of 100 days this still is a dramatic increase in my running frequency (No running background here). Keeping with the strength training has been difficult but I have been lifting 1-2 days a week on my light run days after my run since running is definitely my focus with added strength being an extra plus.
