Running and Strength Training -- Question

Z

zoelda

Cathlete
Hi All & Cathe,

I've been doing some treadmill running lately, the Runervals interval tapes, etc., and let me first say: I am not a runner! I've been working out w/Cathe steadily now for almost 6 days/week strength and step/aerobic/kickbox, but I am NOT a runner. I was EXTREMELY excited to do a treadmill tape and find that I had run 4.5 miles at the end of it! This is a complete miracle to me! Four miles!!!! I couldn't believe it! Thank you, Cathe!!! I kept thinking what someone had posted here about if you can do Cathe's tapes, you can probably run a 5K, and whoever she was is COMPLETELY right!

Anyways, the thing I noticed is that since starting with running my legs are so fried that when doing Cathe's weight tapes I've had to drop all my weights down. Is this normal? Will it go away as my body adapts to the new exercise (running)? Should I just expect to keep training with lighter leg weights if I'm doing more running?

I usually use 45-55 pounds for most of the leg stuff depending on which video I'm doing and how I feel that day. Right now, I'm lucky to do 40 pounds and I've been more comfortable with 35 pounds.

I don't want to give up weight training w/Cathe. It's bad enough I have to give up some of my step videos in order to fit in the running!

I am working on building base miles right now with the secret hope/goal that I would like to do a 16-week "finish a Marathon" but no time goal for finishing type program starting in July.

Thanks all!
Zoelda
 
[font size="1" color="#FF0000"]LAST EDITED ON Jan-13-02 AT 11:49AM (Est)[/font][p]Zoelda,

I'm a beginning runner & experienced cyclist. I have to carefully schedule my leg workouts with my cardio or pay the consequences. You're going to have to experiment to find what works for you. I do lower body strength training during my "base building" period. I don't lift super heavy. As mileage climbs, I reduce leg work. I usually just use body weight or keep whatever I'm using for upperbody. If running is your primary cardio, consider whether you're ripe for muscular inbalance. You may need to balance things out with weight training or cross-training.

You might pull your step tapes back out. Runners World lists them as 1 of their top 10 x-training activities. They especially like the lateral movement.

Good luck!
Debra
 
Zoelda, are you strength training and doing cardio in the same day? To do heavier strength work, I schedule my leg workout on a non-running or non-cardio day. I am running 4 days per week. One run is a long run, 1 a speed workout (short and fast), then two easy days. I do my strength work on alternate days. I have to say that many times, Cathe's workouts seem much harder than my running workouts! The gains I have gotten from cross-training with her tapes have really helped me when I sign up for races. I race mostly 5 and 10Ks but have done a half-marathon and a full marathon. Your legs should adapt over time or you need to adjust until they do! Have fun and keep up the great work!
 
Oh my gosh, no, not on the same day! Ouch.

I think I consider running harder just because mentally it is so boring that I find myself having time to think about how I feel. With Cathe, I'm too busy enjoying the footwork, etc., so I don't realize how hard I'm working.

When you were training specifically for the marathon did you still lift heavier leg weights or did you find yourself going lighter since you were ramping up the miles that you were running?

Take care,
Zoelda
 
I don't think I've in danger of muscle imbalance from running just yet! :) I've only just started adding running to my routine in the past 2-3 weeks!

I did just get a 'cross bike built up to use on a trainer here though as I felt like the cycling would be a good cross training compliment especially impact-wise to the running. (Have always loved Spinervals!)

I haven't been doing any cycling or running, just step-type activites, so I think my body is just getting used to incorporating the new activities, but decreasing amount of weight as you increase the mileage definitely makes sense.

Take care,
Zoelda
 
You can try a running meditation. This is really hard but I sometimes focus on my breaths, counting 1 for each in out up to 10. Or I do 1-2-3-4-5-6-7-8, counting footfalls. Sometimes, your mind does get crazy, doesn't it! I also try to plan the rest of my day and I always toke time to get in touch with my body. How do my legs feels? Is my form good? Shoulders back and down, abs in. Upper body still and quiet, energy in the legs, etc.....
 
Well, today I knew I had to do a little longer run, so I put in a step tape, so I could pretend to be doing step. This worked pretty well... except at first my natural inclination was to start moving laterally with some of the moves which is definitely NOT how one should move on a treadmill! :)

Take care,
Beth
 
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