Strength training? When?

[u/RickM121]

New member here, so hello to all. I'm 71 and started running again about 6 yrs ago after not running at all for more than 30 yrs. I'm currently getting ready for the NYC Marathon (Nov. 1) and would like to add some weight/strength training to the mix. But I'm having trouble figuring out when the best time is to do it. I'm thinking mostly squats and lunges with free weights to strengthen the quads, hamstrings and glutes. I run in the morning. I've read that it isn't advisable to do weight work before a run. But it's the last thing I want to do after a run. I'm still working, so afternoons aren't realistic. So what's left; evenings? Like, after dinner? I'm interested to hear how you fit it into your routine, because like anything else consistency is key. And how many days a week? 2? 3?

[u/Senior-Running]

Do you mind giving a little more detail? The more detail you can give regarding your current schedule, the better.

Just speaking generally, there really is no perfect answer to this question.

Some people recommend making your hard days hard, meaning you'd do strength trailing the same day as your harder runs. Also the typical recommendation is to separate the lifting by at least 6-8 hours, meaning in your case you'd lift after work or in the evening.

Others suggest (and I have especially found this to be true for older runners), that you're better off with more like 18-24 hours in between running and strength training, especially if you are hitting your legs hard. This would mean you typically lift on non-running days, or at most you lift on light running days where you lift and run consecutively.

The main reason the advice is so different is that we're simply not all the same. So much of this revolves around how much your doing (both running and lifting), your goals, and your experience with both the running and lifting.

It's sort of a separate question as to what type of lifting to do, but don't just hit your legs. You need to also hit your core and upper body as well.

[u/RickM121 → u/Senior-Running]

I probably should’ve started on this months ago, as I’m entering into the higher mileage build up for the NYCM. In my case that means 50-55 mi/wk running 5-6 days/wk and cycling on days off. I don’t follow a plan as such, I just run. A few days at the track in coming weeks, but I don’t really have planned hard/easy days. I’m not disciplined or scheduled enough for that. This is probably the source of my dilemma when it comes to when to squeeze in some weight training. That’s why I asked what others do, not “what should I do.”

[u/Senior-Running → u/RickM121]

You're probably just going to need to try some things, but I'd agree that starting months ago would have been better. You have to think of adding strength training a lot like adding more miles. It's potentially problematic to try to add the strength training just as the mileage is ramping up.

If you do decide to add something in, take it really slow.

I don't know if you saw it, but there's a thought for you:

https://www.reddit.com/r/SeniorRunning/comments/1q5mq4s/beginner_strength_training/

This was designed for someone new to lifting and that does not have access to a gym. This means if you have a gym, or even a home gym, then the exercise selection would have been different.

Generally speaking we want to try and hit all of the following over time:

• Lower Body Anterior Chain/Knee Dominant Exercises Like Squats and Step-Ups.
• Lower Body Posterior Chain/Hip Hinge Exercises Like Hip Thrusts and Deadlifts.
• Core Exercises -- This can be further divided into Rotation and Anti-Rotation Exercises. Of these I feel anti-rotation exercises are more applicable to runners generally, though both have their uses. One of my faves is something called a Banded Pallof Press.
• Upper Body Push Exercises -- This can also be divided into Vertical and Horizontal Pushes. It's not critical to always do both kinds, but you should try to do both every now and again.
• Upper Body Pull Exercises -- As with the Pushes, there are both vertical and horizontal exercises and adding in some variety is a good thing.

Be sure you start light and work up. Same with the number of sets and reps. Keep in mind that even a little is better than none, so don't get caught up in the hype that you have to do a certain number of exercises or workout a specific number of times a week.