by funhog71 » Fri Mar 30, 2012 5:18 pm
I do both almost everyday when I am training for a run or want to build my running miles up over the summer. I am training for a Tough Mudder (google it) on April 28 that is 12miles in length. I would consider my level as more advanced on the training side of things, so I can handle more volume. But I still get tired and need to rest to avoid overtraining or burn out, so I listen to my body and back off when I need to. Your strenght training will fall off slightly due to the increased running.
As a beginner, you need to look at your fitness goal. If it is to run a 5K and improve your speed, you need to train with focus on that and maybe ease off on your strength training (either because of energy or time constains - you have a husband and kids, so I'm sure your time is busy and limited). You're running 2.5 miles, which is good for a 5K. You should start incorporating speed work into your training - most common is to run 400m intervals. Find a track, do a mile warm up, then sprint 400, jog 400, repeat with 4 or 5 sprints your fist session, then mile cool down. Next session, increase by 1 sprint (will give you a half mile distance increase - 400 + 400) and incease by 1 sprint on the next until you get up to 10. It is an extremely hard work, out if you push the sprints. Do this once or twice a week as your capacity increases.
On days when you do your base miles run, you can do your strength training. Most say to do it first, then run. I have done it both ways, either ran first, then strenght train or train first then run. It depends on my mood what I do first, but generally you will have a bette strength training session if you do it pre-run. So you do 20mins of YAYOG, then head out for your 2-3miles, you should still be well under an hour for your work out length.
Also a good way to work in your YAYOG is during your sprint work, do a 400, then do a set of calisthenics - push ups or squats, etc. to "rest" then do your next sprint. Or you could run 1 or 1.5 miles, stop in a park, do YAYOG session, run another 1 or 1.5 miles.
Your body will adapt to the work load of doing both on the same day. On your rest days from your run, you should focus on more power type strenght exercises in YAYOG. If you are following the program exactly, then you will have to simply do both. I know the running plan on here says to run and strenght train opposite days, but if you are focused on running a 5k and increasing speed, you will need to run at least 4 days a week. It is one of those things - something has to give, unless you have the capacity and time to do both at full intensity. It is a reason a triathlete is not great at a single disapline: running, swimming or biking - but pretty good in all three. They don't specialize on one discipline and train all three, often doing brick training, which is two disciplines in one day (for example: bike/run or run/swim).
Your "rest" days really don't exist anymore. Other than maybe one day a week where you do some light stretching, if you have been hitting it hard over the last 5. You really should get to the point with exercise that it is like brushing your teeth everyday - you would never think of not doing it. If you train at the right intensities and get your 8hrs of sleep, you should be ok without overtraining. You need to listen to your body and note the signs of overtraining, but at the same time if you are a beginner, know that you need to push it a little bit to grow/adapt both physically and mentally (its called embracing the suck - the discomfort is amplified by your mind, the body will go much farther than you imagined if your mind will let it). I hope that is understandable - it is hard for me to explain it, but when you reach a point where you know your body, it is intuitive. For example, many athletes who have been training for awhile do not need heart rate monitors, because they know their exertion levels so well, they can judge what zone they are training in from how they feel.
Stick with it and after 6mos or a year you will not believe your work capcity and fitness level. Good luck.
