Combining Running with Yoga and Weight Lifting

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    May 02, 2009 2:15 PM GMT
    So I just signed up for the NYC Half Marathon on in August, and I want to start training soon. Recently I haven't been running at all, and I've been doing 2 days of yoga, and 3 days of weight lifting followed by 20 minutes of machine cardio.

    I really don't want to give up the yoga or weight training. Two years ago I trained for the full marathon, and I ended up not really going to the gym for the last two months of it because the running was taking up so much of my time. This time of course I'm only doing the half so it won't be as dramatic, but if I want to schedule 3-4 runs per week, I'm not sure how to mix it in with the yoga and weights.

    One thing I was thinking is to run right after yoga? The yoga would basically be like a really good stretch for me? I was also thinking I could drop the machine cardio after my weight lifting and replace it with a 3-4 mile outdoor run?

    [EDIT: Hmm, I just did a site search and found http://www.realjock.com/article/840, it's a little less strength training than I was planning on, but I'll work on modifying it for my needs]
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    May 02, 2009 5:25 PM GMT
    Contrary to what the anti-cardio muscleheads want to believe if you want to run successfully, you need a strong body. I lift weights 3 times a week concentrating on higher rep and lower weight repetitions. I also do a lot of push ups and pull ups because your shoulders and arms are instrumental in running. A lot of people let them kind of do whatever, cross their body, they tighten up their upper bodies which wastes a lot of energy. Yoga also helps build strength and endurance. I PR'd by almost a minute on my 5k and 10 seconds on the mile by adding vinyasa and ashtanga classes twice weekly to my regimen. I also find some stretches I've learned in my yoga classes are great stretches after running.

    If you haven't been running, start slow, and increase your mileage by no more than 10% a week. You can cross train by picking one of the two, yoga or weight lifting on your off days. Once you get into long runs, and possibly some speed work (farleks, tempo runs, long intervals), you want to probably just run that day, but you can add one or the other on an easy day.

    Hope that helps.
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    May 06, 2009 4:44 PM GMT
    This is a big help, thanks. Right now I'm planning on bookending my long run day with yoga days and then alternating running and lifting the other days. Closer to the race I'll probably drop a few lifting days for runs.

    One other thing- did you take any supplements while you were marathon training? Do protein supplements help repair muscle after running like it does for lifting?
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    May 06, 2009 4:50 PM GMT
    I just ran a half this week. I don't normally 'weight train' in the traditional sense. I have a pull up/chin up bar at home. Sometimes I use resistance bands. Here was how I trained:

    Ran 3 times a week. The traditional half marathon training program says 4 times a week, with something else 2 days a week and one day of rest. 2 days of rest toward the end. But I stuck to my 3 runs a week and upped the mileage on the Saturday runs progressively over the 10 week training period.

    I cut my yoga back from 3 days a week to 2.

    I did my plyometrics and resistance training/pull up workouts 2 days a week as well. One day on their own and one day before a shorter run in mid week. I gave myself a day off every week.

    This seemed to work. I finished the race no problem. If not for the injury I sustained a week prior to the race, I'd have finished with a much better time.
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    May 06, 2009 5:03 PM GMT
    I never hear about sleep n H2o on here when it pertains to runningicon_eek.gif U must drink gallons upon gallons of water, and make sure u r receiving a minimum of 8 hrs of str8 sleep, try training 2 days hard, 1-2 days off and 2 days back on, actually rest ur body, don't over use it...because u wont get the best results.icon_wink.gif
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    May 06, 2009 5:39 PM GMT
    While I'd second the sleep recommendation - whatever amount of hours works best with your body's circadian rhythm and the needed time to heal - I always caution against massive hydration. I actually got into trouble with over hydration a couple of years ago. I depleted my salts/minerals/electrolytes. I've since learned to one - mix up what I drink (water, low-sugar sports drinks, tea) and two - drink consistently throughout the day.
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    May 06, 2009 5:56 PM GMT
    in my tri days I trained swim, bike and run as well as having a 6 day a week asana practice. There are certain combinations that don´t work.

    Don´t do yoga BEFORE anything else, apart, perhaps from swimming, depending on the type of yoga and your swimming technique. As a general rule, don´t do yoga before anything.

    If you do asana first thing in the morning (eg astanga) then you can safely train other stuff that evening, if you still have the energy.

    Your best bet might be double loading: running early in the morning and doing yoga or weights in the evening