Question for Runners who also Lift

[Anonymous]

I just got pretty serious about lifting, as I have upped my mileage (about 25mi a week) and I want to make sure that my legs stay strong to avoid injury.

Yesterday I did a pretty intense leg workout and then later that evening I ran 4mi. I woke up sore as hell, especially my hamstrings. I already have tight hams and this has them pretty sore (I am about 36hrs out from my weight training).

Do you runners run on sore legs? I was dead set on hopping on the treadmill tonight and now I'm thinking it might not be a good idea. Just wondering if people still run on sore legs or do you think that can cause injury?

[Anonymous]

*crickets*

[Anonymous]

I would actually cut back on the running for now and see if building your strength makes you faster. I am willing to bet it will.

[Anonymous]

OP here. I'm not actually trying to get faster. I'm going for distance (marathon), but I want to stay healthy and from what I've been reading the last few months is that it is critical for runners to do weight training to avoid injury and help with muscle fatigue

I'm just not sure if I should be running on sore muscles from lifting, or if it is OK.

[Anonymous]

Jogging always helped me - I wouldn't say "running" because I wouldn't push it too much. I would only do an easy run - probably somewhere between 2 and 5 miles at your level (?) and see how it feels but don't push it too far.

It actually seems to get the soreness out to work the muscles easily a bit.

Take lots of vitamin C and a couple ibuprofen (of course drinks lots of water) before bed and see how you feel in the morning. If you're still sore tomorrow, I would take a rest day.

[Anonymous]

My trainer says that if you lift in the morning you should stick to a short run because your muscles will be fatigued.

If you run in the morning then lift after your lifting will be slightly compromised

In other words, whatever comes second is weaker

He recommended doing big runs 2 days after lifting.

For me;
Monday run
Tues lift short run
Wednesday run or nothing
Thurs lift
Friday run
Saturday Big run
Sunday run or nothing

[Anonymous]

I never lift before I run. I usually run first or run on alternate days with strength training.

[Anonymous]

Everything I've heard is that running on tired, aching legs is just a recipe for disaster. I would do the lifting after your run and then use the next day for cross training - bike, swim. Yoga once or twice a week too can really help avoid injury.

[Anonymous]

Anonymous wrote:Jogging always helped me - I wouldn't say "running" because I wouldn't push it too much. I would only do an easy run - probably somewhere between 2 and 5 miles at your level (?) and see how it feels but don't push it too far.

It actually seems to get the soreness out to work the muscles easily a bit.

Take lots of vitamin C and a couple ibuprofen (of course drinks lots of water) before bed and see how you feel in the morning. If you're still sore tomorrow, I would take a rest day.

Yup, this. Whenever I feel like my legs are dead, I do a shorter, slower run than my normal pace, just to get the lead out, and it usually ends up helping to ease the soreness.

[Anonymous]

I do sometimes run on sore legs. For me the test is: "Do my legs feel like giant, heavy, horribly sore blocks of wood?" If so, I'd do something to stretch them, but not run much. If they are just sore, I'd probably run.

But I typically don't lift and run on the same day. I'm a longtime runner - used to marathon and now I do about 25 miles/week. (8:15ish pace.) I run one day and lift the next. (on lifting days, I do the arc trainer or elliptical for my cardio.) I do lower-body lifting more than I used to and I haven't gotten faster or improved my endurance, but I think I have a bit more definition in my legs.

If I have an especially long run planned for the next day, I'll often skip the lower-body work.