Posted: 4/3/2010 2:33:10 PM EDT
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I've been working out very consistently twice a day most days with since last November. I've dropped my weight from 185 down to 150. I'm 5'7" and 48 years old. Once the weight came off, I started running, slowly increasing my distance until I hit 5 miles about a month ago.
I do a three way split in the mornings: chest & triceps on day 1; legs and shoulders on day 2; back & biceps on day 3; rest on day 4. I cycle through this routine with occasional extra rest days depending on circumstances and how I feel. I recently started adding barbell squats to my leg workouts. I do cardio during lunch Monday through Friday. When I'm not running outside (every other day), I spend an hour on the elliptical or cross country skier. I am finding that my left leg where the quadriceps attaches to the knee on the outside of the leg starts to feel "weak" when I get close to the 4 mile point on my runs the day of and the day after my leg workouts. It's not painful, but I can tell that somethings not right. After two days rest it's fine. I'm planning to stop running on the days I do my leg workouts, but I hate to take the day afterwards off as well. Is this something that will get better as my legs strengthen from the squats and running? Or am I overtraining and need to back off running? My main focus is fitness and adding muscle/losing fat. But I really enjoy running once I get over about 4 miles. What is a good balanced workout schedule for building the legs with weight training and running? |
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Thanks for everyone's posts so far.
I purchased some new running shoes about six weeks ago, so they shouldn't be worn out. If nothing else works, I'll try a different brand. I usually do three sets each of squats, leg press, leg extensions, leg curls and then lots of calf raises on the leg press and seated calf machine mixed in with my shoulders workout. Some days I do more sets of squats and leg press. if I have time. I think I will start limiting my runs to around 3 miles the day after my leg workouts, none on the day of, and try to get in one 5 mile run each week. If my rest day falls on the weekend, I won't do any cardio on that day. I've been doing 1 hour on the eliptical/cross country machine when I don't run. I'll cut that back to 30 minutes. Hopefully I'll start gaining more muscle and not fat. Day 1: Morning (Chest/Triceps/abs) - Lunch (5 mile run) Day 2: Morning (Legs/Shoulders) - Lunch (30 minutes eliptical machine) Day 3: Morning (Back/Biceps/abs) - Lunch (3 mile run) Day 4: Morning (Rest) - Lunch (30 minutes eleptical machine) |
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Quoted: Thanks for everyone's posts so far. I purchased some new running shoes about six weeks ago, so they shouldn't be worn out. If nothing else works, I'll try a different brand. I usually do three sets each of squats, leg press, leg extensions, leg curls and then lots of calf raises on the leg press and seated calf machine mixed in with my shoulders workout. Some days I do more sets of squats and leg press. if I have time. I think I will start limiting my runs to around 3 miles the day after my leg workouts, none on the day of, and try to get in one 5 mile run each week. If my rest day falls on the weekend, I won't do any cardio on that day. I've been doing 1 hour on the eliptical/cross country machine when I don't run. I'll cut that back to 30 minutes. Hopefully I'll start gaining more muscle and not fat. Day 1: Morning (Chest/Triceps/abs) - Lunch (5 mile run) Day 2: Morning (Legs/Shoulders) - Lunch (30 minutes eliptical machine) Day 3: Morning (Back/Biceps/abs) - Lunch (3 mile run) Day 4: Morning (Rest) - Lunch (30 minutes eleptical machine) Did you get fitted by a competent ( i.e. store specializing in running ) salesman? I'm willing to bet it's either a shoe fit issue, or poor form - maybe from an old injury. |
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Quoted:
Quoted:
Thanks for everyone's posts so far. I purchased some new running shoes about six weeks ago, so they shouldn't be worn out. If nothing else works, I'll try a different brand. I usually do three sets each of squats, leg press, leg extensions, leg curls and then lots of calf raises on the leg press and seated calf machine mixed in with my shoulders workout. Some days I do more sets of squats and leg press. if I have time. I think I will start limiting my runs to around 3 miles the day after my leg workouts, none on the day of, and try to get in one 5 mile run each week. If my rest day falls on the weekend, I won't do any cardio on that day. I've been doing 1 hour on the eliptical/cross country machine when I don't run. I'll cut that back to 30 minutes. Hopefully I'll start gaining more muscle and not fat. Day 1: Morning (Chest/Triceps/abs) - Lunch (5 mile run) Day 2: Morning (Legs/Shoulders) - Lunch (30 minutes eliptical machine) Day 3: Morning (Back/Biceps/abs) - Lunch (3 mile run) Day 4: Morning (Rest) - Lunch (30 minutes eleptical machine) Did you get fitted by a competent ( i.e. store specializing in running ) salesman? I'm willing to bet it's either a shoe fit issue, or poor form - maybe from an old injury. Pain is a much better indicator than weakness that form or equipment is incorrect...and he said it doesnt hurt. I guess it is a possibility, but ive never seen that before and I do it for a living. |
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Here's my eval.
Shoes. Not every foot and leg is the same nor are shoes. I'm not sure when this developed relative to new shoes. Workout routine. Really, I would drop the leg curls/extensions and leg press. Squats and deadlifts are going to be much better for overall leg development and strength relationship hammies vs quads. Especially if you vary the type of squat and deadlift (deep squats, front squats, straight leg deadlifts, etc). Leg curls and extensions are good for the body builder but as usable leg function not very helpful. Your schedule of lifting in the AM vs PM may have something to do with it. I can never lift heavy or do anything high intensity in the AM, nor could any of the jumpers. It's just not as productive. Your schedule may not permit it but might be worth a try. I am also about the running then lifting theory. Distance running, it may not make a big difference though. An extra day of rest may be helpful. May also be a dysfunction issue at the hip/SI or knee. You may be compensating for something out of alignment with the right leg and the left is tired from dealing or it may just be an issue with the left leg. When you have dysfunction ––-> low grade spasm ––-> weakness ––––> irritation/pain. So over time you may develop pain if it isn't getting enough rest. I would try the workout routine suggestions first and check the feel of the shoes and how you walk in them. My triple jumps spikes fitted one foot differently and I had to customize an insert to feel the same, got me a school record. If that doesn't do it and it continues to hinder progress, I would look up a good PT or DO who specializes in manual therapy. It looks like you're in TX and another fellow ARFCOMer gave me a name to a PT who does it. May be a drive depending where you are but might be worth it. Or if you're in MN or going there anytime, I can get you a name there too. |