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Balancing marathon training and lifting (srs)
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12-15-2022, 03:23 PM
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#1
- Vascularmanlet
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- Vascularmanlet
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Balancing marathon training and lifting (srs)
Just started this 20 week running programme as I’m doing my first ever marathon in May 2023, full 26 miles srs. Me and my brahs signed up months ago and now I need to sort myself out.
The thing is though I’m not happy with my current physique, too much bf% and not enough muscle although that’s my own fault as I slacked for months. Been making steady progress lately on all my lifts by doing a 5x5 routine.
I’ve read that I shouldn’t cut or eat in a defecit as it will hinder my recovery with running, especially when I ramp up the miles in next few weeks. Should I just eat at maintenance or even a surplus while only doing compounds 2-3 times a week in gym?
Currently on prep week atm, ran 2 miles in 19 mins today.
Here’s what the marathon programme looks like, obviously I’m gonna cater this to my work schedule and run 4 times a week etc:
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The thing is though I’m not happy with my current physique, too much bf% and not enough muscle although that’s my own fault as I slacked for months. Been making steady progress lately on all my lifts by doing a 5x5 routine.
I’ve read that I shouldn’t cut or eat in a defecit as it will hinder my recovery with running, especially when I ramp up the miles in next few weeks. Should I just eat at maintenance or even a surplus while only doing compounds 2-3 times a week in gym?
Currently on prep week atm, ran 2 miles in 19 mins today.
Here’s what the marathon programme looks like, obviously I’m gonna cater this to my work schedule and run 4 times a week etc:
[/url]
12-15-2022, 04:13 PM
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#2
- Vascularmanlet
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Bump
12-15-2022, 04:16 PM
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#3
12-15-2022, 04:17 PM
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#4
- Muzzlrpress
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If you're liftingandtraining for a full marathon, you'd better not skip any meals.
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12-15-2022, 04:18 PM
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#5
- drvillain
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if you arent happy with your physique because you want more muscle, then I recommend not doing this. I've stalled my physique for years trying to do both. I would try again after putting on some size.
12-15-2022, 04:24 PM
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#6
- Immichaelski
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Pretty cool. Just add protein shakes with bananas in there. Should be good. I do a lot of cardio. Football players run a lot. Just find your balance
12-15-2022, 04:27 PM
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#7
- Isabolic94
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12-15-2022, 04:29 PM
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#8
Originally Posted By Vascularmanlet⏩
I suggest adding an extra .2 to that full 26 miles, bruh. Srs, vry srs.Just started this 20 week running programme as I’m doing my first ever marathon in May 2023, full 26 miles srs.
But lifting and training for a full will be nearly impossible. The marathon training schedule will eventually take over your life and the times you aren't running, you will be pretty tired. Good luck....marathons are the hardest things I have ever done, both physically and mentally.
Ayyyyy
12-15-2022, 04:33 PM
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#9
its just progressive overlord
i've ran a few half marathons. tbh i dont think i'd go any more past that. once you get past 8-10 miles carb loading the day prior is huge
can bench 2 plates and do 13.1. all you need to do is increase your mileage each week by 2 miles and your golden. ex you can do an out and back and increase the actual distance by 1 mile and you'll achieve two additional miles
your knees are going to hurt if you keep up @ that pace tho find something between 8 and 9 min pace if not faster
i've ran a few half marathons. tbh i dont think i'd go any more past that. once you get past 8-10 miles carb loading the day prior is huge
can bench 2 plates and do 13.1. all you need to do is increase your mileage each week by 2 miles and your golden. ex you can do an out and back and increase the actual distance by 1 mile and you'll achieve two additional miles
your knees are going to hurt if you keep up @ that pace tho find something between 8 and 9 min pace if not faster
12-15-2022, 04:34 PM
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#10
- Vascularmanlet
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Originally Posted By drvillain⏩
I’ve already paid for it though and it’s non-refundable, if I drop out then I’d lose my £65/$80 for nothing lol.if you arent happy with your physique because you want more muscle, then I recommend not doing this. I've stalled my physique for years trying to do both. I would try again after putting on some size.
May aswell give it a shot, I know it’s not the best in terms of lifting/body composition progress but this is a good challenge for me, probably the hardest thing I’ll do in my life physically.
12-15-2022, 04:39 PM
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#11
12-15-2022, 04:59 PM
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#12
- Vascularmanlet
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Originally Posted By tripod29⏩
Yeah I highly doubt I’ll do another one, I don’t particularly enjoy running tbh but all my brahs signed up so what thought why not it’s a challenge to tick off the bucket list.I suggest adding an extra .2 to that full 26 miles, bruh. Srs, vry srs.
But lifting and training for a full will be nearly impossible. The marathon training schedule will eventually take over your life and the times you aren't running, you will be pretty tired. Good luck....marathons are the hardest things I have ever done, both physically and mentally.
Ayyyyy
But lifting and training for a full will be nearly impossible. The marathon training schedule will eventually take over your life and the times you aren't running, you will be pretty tired. Good luck....marathons are the hardest things I have ever done, both physically and mentally.
Ayyyyy
12-15-2022, 05:29 PM
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#13
- DumpsterFire
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Mirin buddy. I balance it out but i cap it at 6 mile runs 4x a week and PPL 1x a week with a couple two-a-days
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12-15-2022, 05:43 PM
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#14
- x-trainer ben
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Originally Posted By Vascularmanlet⏩
Excess muscle weight is a hindrance to distance running and you feel the heaviness at later miles for example mile 17 on.Yeah I highly doubt I’ll do another one, I don’t particularly enjoy running tbh but all my brahs signed up so what thought why not it’s a challenge to tick off the bucket list.
Just pick 1, lifting or jogging because very few can do both well.
I tried do both and you run into all kinds of issues depending on your body weight.
You can go back to lifting after you learn to jog for 4+ hours.
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12-15-2022, 08:09 PM
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#15
- Vascularmanlet
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Originally Posted By x-trainer
Yeah but it’s not like I’m jacked to the point my muscle would be a hinderance.Excess muscle weight is a hindrance to distance running and you feel the heaviness at later miles for example mile 17 on.
Just pick 1, lifting or jogging because very few can do both well.
I tried do both and you run into all kinds of issues depending on your body weight.
You can go back to lifting after you learn to jog for 4+ hours.
Just pick 1, lifting or jogging because very few can do both well.
I tried do both and you run into all kinds of issues depending on your body weight.
You can go back to lifting after you learn to jog for 4+ hours.
I just look like an athletic guy but without the stamina/endurance lol, but yeah my main focus will be running for now.
12-15-2022, 08:16 PM
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#16
- crupiea
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- crupiea
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I did this.
once you get to about 12-15 miles you will want to pretty much taper off n the weights. Its just too hard and non productive.
What will happen though is you will be hungry as a horse. Especially once you get to the 15 mile runs. I used to come home and eat a carne asada fries, carne asada burrito and order of 6 rolled tacos without issue and was still hungry for more.
Thats a lot of food. Lots of people put on weight training because if this so its something to keep your eye on.
once you get to about 12-15 miles you will want to pretty much taper off n the weights. Its just too hard and non productive.
What will happen though is you will be hungry as a horse. Especially once you get to the 15 mile runs. I used to come home and eat a carne asada fries, carne asada burrito and order of 6 rolled tacos without issue and was still hungry for more.
Thats a lot of food. Lots of people put on weight training because if this so its something to keep your eye on.
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12-15-2022, 08:16 PM
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#17
- x-trainer ben
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Originally Posted By Vascularmanlet⏩
We all have a "sweet spot" for speed per mile and then you must train your cardiorespiratory system how to maintain that for 4 hours while keeping the lactic acid and legs moving.Yeah but it’s not like I’m jacked to the point my muscle would be a hinderance.
I just look like an athletic guy but without the stamina/endurance lol, but yeah my main focus will be running for now.
I just look like an athletic guy but without the stamina/endurance lol, but yeah my main focus will be running for now.
It isnt easy and takes time to learn so i would get to know your per mile time.
For me it was in the 9 min mark all race long.
Best of luck and dont forget carbs.
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12-15-2022, 08:47 PM
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#18
- imbeingcereal
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Bumping this. I'm not trying to be a marathoner like OP, but want to work up to running a 10K at a good clip and maintaining some good strength gains/aesthetics
12-16-2022, 07:36 AM
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#19
- MJAffliction
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- MJAffliction
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Idk about balance while training for a marathon. You can go to the gym and lift between run days. I mean, the longer runs above 4 miles, you're devoting 1-2 hours of running a session. With every other responsibility in life (work, children, wife, social life, other hobbies), that's about the max I'd be able to work out in a day as is.
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12-16-2022, 07:44 AM
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#20
- DumpsterFire
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Originally Posted By imbeingcereal⏩
When I first started running I couldn't even do a quarter mile without stopping now I do 6ish without stopping and it only took about 6 months to work up to that. The 6 miles still takes me about an hour with warm up and cool down though. Running changed my physique for the better but gets a lot of hate around here.Bumping this. I'm not trying to be a marathoner like OP, but want to work up to running a 10K at a good clip and maintaining some good strength gains/aesthetics
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12-16-2022, 07:53 AM
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#21
- WoofieNugget
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Running coach for over a decade, done three marathons and over a dozen halfs:
Yes, total body a couple of days a week is fine for muscle mass, plus you want to continue to work on joints like ankles, knees and hips along with lower back. I'd actually dedicate one of your strength sessions solely to this to make sure injuries are staved off as much as possible.
Half marathon and full marathon training are very different things. Full marathon is no joke and does a lot of damage to joints, so keep your protein and calories up for sure. When you think about a two hour run, you're burning about 1600-2000 calories alone with that, which is a big meal. Recovery is also super important after longer runs so don't skimp on it. Increase your sleep on nights after longer runs as well for recovery. Monitor your weight as training increases and adjust calories accordingly.
When it gets closer to race time, you need to have nutrition while you're running otherwise glycogen stores deplete after about 2k calories on the road so get used to having 300-500 calories per hour WHILE running. This is something a lot of people forget. Same with hydration and electrolytes.
Race day keep a consistent pace from start to finish, don't get caught up in race day adrenaline and speed off at the beginning. In fact keep it slightly slower at the beginning than you think you need to. For your first don't worry about a time goal, just focus on finishing.
Yes, total body a couple of days a week is fine for muscle mass, plus you want to continue to work on joints like ankles, knees and hips along with lower back. I'd actually dedicate one of your strength sessions solely to this to make sure injuries are staved off as much as possible.
Half marathon and full marathon training are very different things. Full marathon is no joke and does a lot of damage to joints, so keep your protein and calories up for sure. When you think about a two hour run, you're burning about 1600-2000 calories alone with that, which is a big meal. Recovery is also super important after longer runs so don't skimp on it. Increase your sleep on nights after longer runs as well for recovery. Monitor your weight as training increases and adjust calories accordingly.
When it gets closer to race time, you need to have nutrition while you're running otherwise glycogen stores deplete after about 2k calories on the road so get used to having 300-500 calories per hour WHILE running. This is something a lot of people forget. Same with hydration and electrolytes.
Race day keep a consistent pace from start to finish, don't get caught up in race day adrenaline and speed off at the beginning. In fact keep it slightly slower at the beginning than you think you need to. For your first don't worry about a time goal, just focus on finishing.
12-16-2022, 07:54 AM
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#22
- sooby
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you can definitely run and lift, but I think if you are training for a marathon, and at the same time trying to gain muscle, those two goals are pretty much opposing.
if your goal is to gain aerobic endurance, there are much better ways to do it that don't involve putting a lot of wear and tear and high recovery demands on your body. but if you want to run a marathon, you do you. lifting and running on the same days can be pretty difficult unless you space them out (i would lift in the morning, then run in the evening).
eating and sleeping for recovery becomes much more important. you probably don't need to eat to get into a deficit, these long runs will probably take care of that for you.
if your goal is to gain aerobic endurance, there are much better ways to do it that don't involve putting a lot of wear and tear and high recovery demands on your body. but if you want to run a marathon, you do you. lifting and running on the same days can be pretty difficult unless you space them out (i would lift in the morning, then run in the evening).
eating and sleeping for recovery becomes much more important. you probably don't need to eat to get into a deficit, these long runs will probably take care of that for you.
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12-16-2022, 08:11 AM
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#23
- Archangel_Lost
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Pick one to focus on and maintenance the other. If you try too hard to juggle them you will not do well in either. Marathon is not optimal for physique, don’t try to focus on that if you want to run, just train for running and lift at a lower volume high intensity maintenance level
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12-16-2022, 11:22 AM
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#24
- imbeingcereal
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Originally Posted By DumpsterFire⏩
How'd you split up your training between running and lifting to get there? I still want to be more strength/aesthetics focused but want to get better at cardio because I feel and look better when I do it. Running/cardio def gets hate by meatheads and to some extent, the meatheads are right. I do think weight training is the most optimal way to transform your body because of the lean mass you put on. That said, cardio is really important for overall health and not something I want to neglect.When I first started running I couldn't even do a quarter mile without stopping now I do 6ish without stopping and it only took about 6 months to work up to that. The 6 miles still takes me about an hour with warm up and cool down though. Running changed my physique for the better but gets a lot of hate around here.
My goal is to be able to run 5-6 miles at a good clip (say around an 8-9 minute pace). I have 0 interest in being "really good" at running, but also have a long ways to go before I get to that level even. Trying to figure out how to balance the two has been tough for me.
12-26-2022, 06:49 PM
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#25
- DomMJr
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Looks fine.
I'd not be afraid of more volume. Doing something similar to running like elliptical will help it not beat up your legs.
I would not be afraid of anything under 35 miles per week hurting natty gains.
You probably need half as many weeks of training to feel totally reasonable. It might lean you out. Probably just laying off alcohol will keep your fitness good enough with whatever other diet.
I'd not be afraid of more volume. Doing something similar to running like elliptical will help it not beat up your legs.
I would not be afraid of anything under 35 miles per week hurting natty gains.
You probably need half as many weeks of training to feel totally reasonable. It might lean you out. Probably just laying off alcohol will keep your fitness good enough with whatever other diet.
12-26-2022, 06:56 PM
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#26
- meanstringbean
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Originally Posted By Isabolic94⏩
This guy is such a knuckle dragging chinlet that it’s absolutely incredible there are bottom barrel men that follow him
12-26-2022, 06:57 PM
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#27
- Kewbrah
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I used to run several marathons and ultramarathons each year through my 40. I lifted weights the whole time too, though not as intensely as if I was doing less running. I got under 3 hours for a marathon and around 37 minutes for 10k and completed some of Australia's toughest ultras.
You will never have your max amount of muscle while running a lot, and you will never run your peak times if you are carrying extra muscle. But you will probably have the best overall body you've ever had. I have one finish line picture that I sometimes look back on as my physical peak.
My advice is not to overthink it. If you are running decent volume and lifting then just listen to your body and let it adapt itself.
You will never have your max amount of muscle while running a lot, and you will never run your peak times if you are carrying extra muscle. But you will probably have the best overall body you've ever had. I have one finish line picture that I sometimes look back on as my physical peak.
My advice is not to overthink it. If you are running decent volume and lifting then just listen to your body and let it adapt itself.
12-26-2022, 08:01 PM
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#28
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[QUOTE=Vascularmanlet post_id=1672912593]Here’s what the marathon programme looks like, obviously I’m gonna cater this to my work schedule and run 4 times a week etc:
[img]https://i.ibb.co/xJ6NYjg/EA05-A061-1-B62-4-CE4-A25-E-A196-AD105958.png[/img][/url][/QUOTE]Totally honest, 8 weeks sounds like plenty. The difference between trying today and after 8 weeks is vomiting and feeling some pain. The difference between 8 weeks and 20 weeks is feeling pain at mile 14-16 or 18-19. Who cares? Not like one training cycle will get you a fast time, just not the devastation you'd feel trying it cold.
I'd do the following:
Sunday: Long run
rest
Tuesday: Easy
Wed: workout, cross-training or otherwise. Only easy and long days is mind numbing. Workouts make it fun.
Thurs: Shakeout. Minimal to get blood flowing in your legs the day after the workout. 3 miles or whatever.
No need to do any more. Easy days do nothing to fatigue you, just build some aerobic maintenance, so you could do them or not on the other days. I think 8 weeks like this is plenty. Long run like the progression on the list, with alternating "down" weeks only a little less (25% maybe), not half like they said.
[img]https://i.ibb.co/xJ6NYjg/EA05-A061-1-B62-4-CE4-A25-E-A196-AD105958.png[/img][/url][/QUOTE]Totally honest, 8 weeks sounds like plenty. The difference between trying today and after 8 weeks is vomiting and feeling some pain. The difference between 8 weeks and 20 weeks is feeling pain at mile 14-16 or 18-19. Who cares? Not like one training cycle will get you a fast time, just not the devastation you'd feel trying it cold.
I'd do the following:
Sunday: Long run
rest
Tuesday: Easy
Wed: workout, cross-training or otherwise. Only easy and long days is mind numbing. Workouts make it fun.
Thurs: Shakeout. Minimal to get blood flowing in your legs the day after the workout. 3 miles or whatever.
No need to do any more. Easy days do nothing to fatigue you, just build some aerobic maintenance, so you could do them or not on the other days. I think 8 weeks like this is plenty. Long run like the progression on the list, with alternating "down" weeks only a little less (25% maybe), not half like they said.
12-26-2022, 08:57 PM
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#29
- meanstringbean
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Originally Posted By Kewbrah⏩
Running my first marathon next year and goal is to go sub 3 / BQI used to run several marathons and ultramarathons each year through my 40. I lifted weights the whole time too, though not as intensely as if I was doing less running. I got under 3 hours for a marathon and around 37 minutes for 10k and completed some of Australia's toughest ultras.
You will never have your max amount of muscle while running a lot, and you will never run your peak times if you are carrying extra muscle. But you will probably have the best overall body you've ever had. I have one finish line picture that I sometimes look back on as my physical peak.
My advice is not to overthink it. If you are running decent volume and lifting then just listen to your body and let it adapt itself.
You will never have your max amount of muscle while running a lot, and you will never run your peak times if you are carrying extra muscle. But you will probably have the best overall body you've ever had. I have one finish line picture that I sometimes look back on as my physical peak.
My advice is not to overthink it. If you are running decent volume and lifting then just listen to your body and let it adapt itself.
Any tips?
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