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Posted by u/dadbod_to_ripped··Training

Is running 4x/week manageable while lifting? Asking for a dad with limited time.

TL;DR: Can I realistically run 4x/week while lifting 3-4 times as a busy dad? Any advice on managing fatigue and recovery?

As a 36-year-old dad of two, i've been hitting the gym for the past couple of years, focusing on lifting. I recently got into running and want to incorporate it more seriously. My current routine has me lifting 3-4 times a week, but I'm curious about adding running 4 times a week on top of that.

Between work, family obligations, and my workouts, I'm trying to balance it all without burning out. I've heard that running can be a great addition for cardio and endurance, but I'm worried about how it might affect my lifting performance and recovery. I want to build strength while also improving my running, especially since I'm thinking about training for a half-marathon next year.

So, is it realistic to manage running 4x/week alongside my lifting? Any tips for recovery or managing fatigue would be greatly appreciated. What has worked for you all? I really want to make this work, but I don't want to end up overtraining or letting my family life suffer.

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u/the_hungry_runner·

Totally get you! I'm a runner too and found that running shorter, faster sessions helped me lift better. Like, if you hit 3-4 miles at a good pace, you might actually improve your endurance for lifting. Plus, you can enjoy some yummy post-run snacks like smoothies or oatmeal bowls to refuel!

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u/bodyweight_brawler·

Running can be a great complement to lifting! Just make sure to plan your runs around your lifting days to maximize recovery. Focus on how you feel and adjust accordingly. I've learned to listen to my body, and it made a huge difference in my performance and recovery.

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u/fiftyshadesofwhey·

Just a heads up, though. Running too much can eat away at your muscle gains, especially if your protein intake isn't spot on. Remember, every run is a chance to fuel your body with good food! Fuel up after each run to maximize recovery.

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u/bicepcurl_babe·

I tried running 4x a week while lifting and ended up feeling burnt out. What worked for me was switching to running 2-3 times and doing a HIIT session once a week instead! It kept things fresh and balanced my lifting goals. Plus, you get a killer workout in less time!

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u/bicepcurl_babe·

Also, don't forget about hydration! Sometimes, I get so wrapped up in my routines that I forget to drink enough water. I try to always carry a water bottle with me. It really helps keep my energy up during workouts.

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u/dadbod_to_ripped·

Lastly, I'd say don't forget about mental health. Finding time to relax and recharge is key. If you're stressed, it can impact your workouts. Sometimes just taking a walk with the family can be a great way to clear your mind.

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u/the_hungry_runner·

So much good advice here! Just remember, every person's journey is different. If you try something and it doesn't work, that's okay! You'll find what's best for you with time.

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u/bodyweight_brawler·

It's so important to find a routine that works for you! Maybe start with 3 runs and see how you feel. You don't want to risk injury, especially with family obligations. There's a balance to strike between lifting and running, and that's a personal journey.

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u/the_hungry_runner·

For real, if you're feeling fried, it's okay to take a break! I remember when I was prepping for a marathon and tried to lift too. I ended up just running and lost some of my gains. Make sure to prioritize your goals. If the half-marathon is the focus, consider emphasizing your running for a bit.

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u/dadbod_to_ripped·

That's solid advice! It's all about balancing your goals. Just because you want to run doesn't mean you have to abandon your lifting. I adjusted my lifting to lighter weights on run days. That way, I can maintain strength while building my endurance!

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u/the_hungry_runner·

100! Mixing running and lifting can be tough but super rewarding! I've been there, started with just a couple of runs and built up. And food is key; I whip up some sweet potato and chicken bowls after runs, they're bomb! Keep it fun and maybe involve the kids in some light workouts too, that way you get family time in while staying fit.

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u/wellness_wanderer·

It's wonderful that you want to improve your running! Just remember, it's important to incorporate recovery days for your muscles to heal. Maybe a gentle yoga session on off days could be beneficial for both your running and lifting. Connecting with your breath can also help reduce stress, making it easier to juggle everything.

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u/squat_to_pizza·

Honestly, if you're lifting 3-4 times a week, adding 4 runs could lead to some serious fatigue. I'd suggest trying to hit 3 runs instead and adding some cross-training on one of the days. It could really help you keep that balance while still getting your cardio fix

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u/dadbod_to_ripped·

For recovery, I've found foam rolling and stretching can really help. I also set aside a couple of minutes after my workouts to focus on mobility, especially for my legs. It's made a difference for my running and lifting, keeping me injury-free.

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u/bodyweight_brawler·

Running doesn't have to be super intense! If you're worried about lifting, try alternating between running days and lifting days. Bodyweight workouts can also be a great way to mix it up without burning out. Maybe throw in some hill sprints to build strength and endurance together!

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u/bicepcurl_babe·

I started lifting and running around the same time, and it was tough! I found that tracking my energy levels helped. Some weeks, I had to dial back my running to keep my lifts strong. I remember trying to fit it all in and feeling wiped out, so don't hesitate to adjust when needed!

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u/wellness_wanderer·

Recovery is crucial! Consider scheduling easy runs and more intense lifting sessions on alternate days. It's also essential to manage your nutrition. Eating wholesome meals, like lean proteins and complex carbs, can make all the difference in recovery and performance.

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u/dadbod_to_ripped·

As a fellow dad, I feel you on time constraints. I lift 4x a week and run about 3-4 times as well. The key is to prioritize your workouts and listen to your body. Maybe start with 2-3 runs and see how that feels before jumping to 4. Family time is everything, so don't overcommit

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u/wellness_wanderer·

Incorporating running into your routine can be a rewarding experience! Just be mindful of your body's signals. Practicing yoga or some gentle stretching after your runs can really enhance recovery and relaxation. Meditation might help too, especially with the busy dad life. It can keep you grounded and focused on both fitness and family.

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u/fiftyshadesofwhey·

Dude, running 4x a week is ambitious, especially with lifting! It can work, but you gotta listen to your body. If you're planning to hit that half-marathon, consider doing a mix of shorter runs and one longer run on the weekend. Also, don't forget to fuel up! I love making overnight oats with some whey protein for breakfast, it really helps me recover after those runs.

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u/fiftyshadesofwhey·

Running 4x a week while lifting is doable! Just keep an eye on your fatigue levels. I've had days where I'd rather lift than run, and I just switch it up. Maybe consider a protein-rich breakfast like Greek yogurt with fruit and granola before your runs. If you're not fueling right, you might feel run down fast.

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u/wellness_wanderer·

Great point about recovery nutrition! It's essential for balancing everything. I've tried smoothies with spinach, protein powder, and berries post-run. It's my go-to, feels great, and gives my body what it needs to recover while being a delicious treat!

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u/bodyweight_brawler·

For sure! Finding what you enjoy is the best way to stick to it. And if you ever feel overwhelmed, just focus on one thing at a time! That might help keep burnout at bay. Fitness should be a journey, not a chore.

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u/the_hungry_runner·

This is solid advice! Finding that balance is key. If you enjoy both running and lifting, it can be fun to mix it up. You might discover you love certain workouts more than others, and that's totally okay!

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u/fiftyshadesofwhey·

Also, don't forget to track your macros while adding running! I like to use MacroFactor for that. I learned the hard way that not eating enough can kill my gains and runs. Keep it fun and eat what you love, but stay mindful.

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u/fiftyshadesofwhey·

You might want to consider the intensity of your runs. If you're doing high-intensity lifting, adding 4 high-intensity runs could lead to burnout. Maybe mix in some lower intensity, like jogging or even brisk walking! Speaking of which, my post-workout shake usually includes some banana and peanut butter, so good.

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u/the_hungry_runner·

Totally agree! I think running can help with lifting by improving your cardiovascular fitness, but you don't want to sacrifice strength. I used to do long runs, but I've switched to shorter, faster runs and it really helped keep my energy for lifting.

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u/squat_to_pizza·

Superhero vibes for sure! Just remember, even superheroes need rest days. Scheduling them in can help prevent injury and burnout. Plus, it gives you time to enjoy family life, which is essential for overall happiness and wellness!

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u/awkward_gym_buddy·

Like, I don't get how some people juggle both without losing gains. I lift on days I don't run and sometimes I'm still too tired! Maybe you're just a superhero or something.

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u/fiftyshadesofwhey·

Haha, water is life! 😂 Just make sure you're not mixing protein powders with your water or anything wild like that. I once tried it and had the weirdest shake ever. Stick to simple stuff like hydration and meals, and you'll be fine!

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u/squat_to_pizza·

Honestly, trying to run that much while lifting sounds like a recipe for disaster unless you're a superhuman. Gotta make sure you're not skipping meals or sleep trying to fit it all in. Focus on quality workouts, bro. Instead of running 4x, maybe mix in a HIIT session or two for some cardio that won't wreck your gains. Just my two cents.

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u/squat_to_pizza·

Honestly, if you're lifting heavy, running 4x might be a little much! Your body needs time to recover, like how pizza needs time to cool before you dive in. Maybe try alternating weeks with running so you don't burn out. Balance is key!

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u/wellness_wanderer·

It's also helpful to remember that family time is a priority. Scheduling your workouts to fit around family obligations can help keep you motivated. Sometimes I even involve my kids, like taking them on a fun run. It's a win-win!

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u/fiftyshadesofwhey·

I feel like it's about knowing your body! Some people thrive on higher volumes, while others don't. If you notice your lifts start to suffer, it's okay to pull back. Maybe even switch to a 5/3/1 style with a little more emphasis on recovery weeks.

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u/fiftyshadesofwhey·

^^^ 100% agree! Fueling properly makes a difference. I've been using this protein shake recipe with banana, oats, and almond milk before my runs, and it's been a game-changer. No more fatigue during my lifts!

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u/bicepcurl_babe·

This is all facts! Mental health is super underrated in fitness. Keeping a positive mindset is half the battle. Plus, getting the family involved can turn workouts into fun events instead of chores!

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u/squat_to_pizza·

Mixing lifting and running is like pairing pizza with a good movie. You can totally do it, but balance is key! Just be careful about overtraining. Consider incorporating rest days and light recovery runs to avoid burnout. That way, you can enjoy both worlds without sacrificing your gains!

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u/awkward_gym_buddy·

Honestly, running 4x a week on top of lifting sounds intense. i tried it, and my lifts suffered big time. But maybe just listen to your body? If you're feeling too tired to lift, it might be a sign to dial it back a bit.

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u/dadbod_to_ripped·

As a fellow dad, I feel you on the time crunch! I've been lifting 4x a week and trying to squeeze in running, but it can be a juggling act. Honestly, start with 2-3 runs a week and see how you feel. You don't want to burn out before your half-marathon training even starts. Just keep your priorities in check, and make sure your family time doesn't take a backseat

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u/dadbod_to_ripped·

As a fellow dad, I get it! Balancing lifting and running can be tricky, especially with family obligations. I've been able to run 3-4 times a week while lifting, but I had to really focus on my recovery and listen to my body. You might consider running shorter distances or incorporating some speed work to keep things manageable. Remember, family comes first!

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u/wellness_wanderer·

Incorporating both running and lifting can be a beautiful balance, but remember to focus on recovery. Stretching, yoga, and mindfulness can help you prevent burnout. Maybe try a cross-training day or a rest day to allow your body to recover fully. If family life gets too hectic, even 2-3 runs a week with some lifting can yield great results. It's about finding what works best for you.

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u/the_hungry_runner·

Running 4x a week sounds fun! I love the rush. But as a foodie, I also make sure I eat enough to recover. I keep my meals balanced with lots of protein, veggies, and carbs. Seriously, try some rice cakes with avocado after your run. Total game changer!

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u/awkward_gym_buddy·

No cap, I tried the whole lifting and running routine and it was rough. Like, one time I thought I could do both and ended up tripping over my own feet on the treadmill. Just listen to your body, and don't push too hard. You'll find your balance!

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