Weight Lifting while running question about days off:
So, sorry to repeat, but I'm on week 1 of the Couch to 5K Program. I run intermittent minutes and walking minutes, 3 times a week, gradually increasing the running time over a 9 week period.
On my days off from running, I planned to do my cardio walking and either an ubwo or lbwo (full probably too much I'm guessing). Some on the cool runners site have suggested not doing a lbwo on the days off running bc running tears down your legs and they need that day to heal.
Since I've been lifting for 6 months I feel like this may not be the case for me, and in fact, feel like the running for me is more cardio than rough on my legs. Is it still ok to do a lbwo on off-running days? This may be more of an issue in future weeks when the running periods get longer. I just don't want to abandon my weight lifting because I'm running now. And I still want to get my cardio done 6x/wk, to improve my health and bp, so that's why the brisk walking on days off as well.
Try it and see how you feel. When I was doing marathon training a few year ago, I really lightened up on my leg workouts, but I was doing daily 4-6 mile runs with a 13-15 mile run on the weekends. My guess is that you are in good enough condition at this point, and your runs are short enough, that you can handle both. If you are exhausted after 2 weeks, reasses the workouts.
I don't know about running but here is a stupid question, can you do lbwo on your running days? I would think that would help fit in your running with doing lbwos.
Actually, that's a great question Nelie, thanks! I think it makes sense, because it just extends my workout for legs into a fuller session. Since my runs are only 20 minutes, another 10 minutes or so of leg-specific exercises would only take me to 1/2 hour. Then I could do my abs and be done.
I have had to do my leg days on running days, I just run afterwards. It actually helps with DOMS cause it moves the lactic acid around, I have much less soreness after. In fact I'll be doing the same thing along with you for the next few weeks at least. Same goals, keeping the 6 days of cardio and 2-3 weight sessions. You can check out this artice too....http://weighttraining.about.com/od/t...io_weights.htm Keep us posted!
((((( off topic))))) Cool Runnings is where I started(again) years ago too! They were called something else then.
Hmmm. One of the things to consider is that our muscles act as shock absorbers for our framework when we are running. If we work the lower body prior to running perhaps we need to be careful not to over fatigue the muscles before the run.
I'm not sure which is best. I'm struggling with this very question myself. I think like Mel suggested you just have to try it to find out and then make some adjustments. Personally, I'm going to try running first and then do the LBWO.
As I am running I do a "systems check" for anything that just doesn't feel right and be careful not to try to compensate for the discomfort while running.
Good luck Fran and keep us posted with how you decide to incorporate both and the results you get from it.
I have been experimenting with this too so I'm glad you asked.
For the past month I HAD to do lbwo on running days. But I started both at the same time. Running was a complete shock to my lower body especially since I have no choice but to run hills.
That said I just today decided to switcheroo and do full body workouts on the non run days. Just for a change. I probably will change things around again. The run isn't as big of a deal on my legs now.
I change around all the time... When I first started running, for about the first year I would always do legs the day after a rest day then run the next day... Now it really doesn't matter anymore... Sometimes I run on leg day, sometimes I run the day after a leg workout... For me, it depends on how heavy I go with my leg training ... Sometimes I have good runs even if I did legs the same day other times I don't and the same with the alternate days ... I've never had any injury, knock wood
I think because I am only a recreational runner and am not training for anything big I don't find it makes much difference. I think though that if you were training for a marathon you'd have to adjust your LBWOs...
So this is a big help to me as I am training for a half marathon in June, and my weekly mileage increases significantly from this point. While I've signed up to walk it, I do want to run as much of it as I can, hence the C25K training. I've been doing some LBWO on rest days, but I've just started week 3 of the running, so it's still mainly walking with shorter running intervals. I think I too will just reassess after some experimentation.
Weight Lifting while running question about days off:
One of the things to consider is that our muscles act as shock absorbers for our framework when we are running. If we work the lower body prior to running perhaps we need to be careful not to over fatigue the muscles before the run. 
I'm struggling with this very question myself. I think like Mel suggested you just have to try it to find out and then make some adjustments. Personally, I'm going to try running first and then do the LBWO. 
