A day off from running ??

I am trying to follow an online running program. there is a day off before a long run at the end of the week. is it ok to lift weight or should I take the whole day off?

Lift weight, just don't do legs.  I'm pretty sure you gathered this much anyways, :P

I have actually tried both approaches--my guess is that it all depends on factors such as your general level of fitness and the length of your upcoming long run. If you're concerned that any sort of physical activity will negatively affect your long run, then take the day off. Otherwise, feel free to lift, but as _shift suggested, focus more on your upper body.

thanks. so no squats or deadlifts on that day...

I agree with the above.  It also hugely depends on your running goals - if you are a high mileage distance runner vs someone running 10-15 miles a week with goals of 5k races.  Both are perfectly respectable, but would have different training to accomodate.

For a serious distance runner who wanted to incorporate weights, I think a good schedule would look something like this:

Sun - long run; Mon - recovery run; Tues - speed work; Wed - easy or mid-long run; Thurs - no running, heavy leg weights; Fri - easy run; Sat - easy run

I know standard weight theory is to lift each muscle group twice per week, but runners are a bit less likely to lift in general, it seems.  And it can be hard for some runners to incorporate two quality leg days when they also have speedwork and a good sized long run.  But, this is for people who are doing higher miles (and of course some who run 50 miles a week won't have any trouble getting in 2 quality lift days, I guess, although I am not personally familiar with any higher mileage runners that do much lifting). 

If you are running under 20 a week and are relatively fit, I see no reason not to do legwork twice - if that is what you want to do.  If your long run is in the 6-7 mile range max you don't need a recovery run and could lift on Monday instead, for example.

ETA - I know a lot of this might not apply to the OP, but I thought it was relative to the conversation regardless.  :)

For a beginner take everything as easy as possible.  Weight training is a great idea for days off but for the day before a long run it is a good idea to take the day off especially if you are having calf soreness or other soreness, as all beginners will have.  You can always take a walk or bike ride, though.  Off days don't need to be totally free of exercise.

Once you get into a better rhythm with your training and are used to the running, not having any significant muscle soreness, you will have a better idea of what is best for you on days before a long run.

Personally, I eventually found that I prefer to do a short easy run on the day before my long runs rather than weight training.  That seems to work best for me.  But for you, if the day before a long run is the only time you can get in your weight training, then certainly by all means use that day to your best advantage, just try to avoid working the calves intensely.

do I have to feel bad about tonight? I did lift weight in the morning but couldn't run in the evening...:( I feel a bit down about it but really tried to puch myself on the treadmill to run 3 miles. just barely did half a mile.

don't even worry about it.. i used to feel bad about not running for a day.. but seriously if you body just doesn't wanna go, im pretty sure it means you need a rest. at a point i was running over 70 miles a week with no break. eventually i had to take a day or 2 off because my body just wouldn't go.

Don't feel bad at all!  This is perfectly normal for a beginner.  When you are a beginner you have to take it easy.  Trust your instincts.