Strength Training Hurting my Cardio Workouts

So recently I decided to cut down on my cardio and just maintain my weight and added in some toning activities with strenght training

My workout goes as follows:

Monday: 45min at 7.5mph
Tuesday: 45 minutes yoga + weights
Wednesday: HITT workout - sprinting + Pilates Core
Thursday: 1 hour run at 7.2mph
Friday: 30minute run 7.5mph + Pilates Core + weights
Saturday: 1hour 35 minute run at 7.0mph (usually just over 11 miles)Sunday:0ff

K so after i added in the arm weights and the yoga i always get a residual burn in my arms/chest....the problem...it affects my running...i always have to push through the annoying burn in my chest when i'm running (it's from my muscles)....is there anyway to get through this or should i jsut deal with it? does anyone have any pointers??

while you are running i would moitor your heart rate, 7.5mph (8 minute mile) for 45 minutes is quit a bit (5.5 miles) rule of thumb with your heart rate is (220 minus your age) and your heart rate should not go above the difference.....if you want to have more intense weight training just tone down the speeds of your runs and you should experience more energy for lifting.....

hmmm well i've trained for two years to get up to my speed...my heart rate usually only goes up to 160-170 and i'm 21...it's the chest muscles after i do my weights that hurt and then the speed of my arms going back and forth just hurts from this.....

i don't want to tone down the speed just b/c i'm running the boston marathon so i want to be competitive..  i was hoping maybe there were some toning excercises that had less residual effect.

as i am only a recreational runner ( long runs usually top out aroung 10 miles, and not the speed you are doing) i dont know what you would do in that area to tone and not get bulky which would slow you down... there is a guy you can look up on line his name is Elco de Boer...he is a world class marathon runner and has many tips for people of all skill levels...good luck in the boston marathon that is quite a feat to accomplish, i am rooting for you!!

 Ah, I see the problem - trying to train for too many goals at once. Strength and endurance training rely on very different mechanisms and tend to interfere with each other to some degree (though cardio interferes more with strength than the other way around - AMPK(cardio effect) deactivates mTOR(strength effect), the opposite is not true )

 In the offseason it's good to do strength training and crosstraining, but once you start gearing up for the run season you should cut the strength training back to maintenance/support levels so it won't interfere with your endurance goals.

How long ago did you add in the weights/yoga/pilates?

What exercises are you doing when lifting?

Original Post by melkor:

 In the offseason it's good to do strength training and crosstraining, but once you start gearing up for the run season you should cut the strength training back to maintenance/support levels so it won't interfere with your endurance goals.

Eric Cressey seems to be of the opinion that in season lifting can be a great benefit to competitive runners. 

 Mmm, yes, I see the point he's making. I'll usually defer to Cressey, though I don't think we're really disagreeing at all.

 I just remember one of Bodyscience's points: maximal strength training in the offseason and maintenance/cross-training in-season is about what an athlete can handle without overtraining. Doesn't mean "don't lift in-season", just cut down on the volume to a maintenance program if I've understood things correctly?

Do you stretch after you do weight training, because if you don't that could be the issue. Since you have just started the weight training, there might still be a burning sensation when you run just because you're arm and chest muscles are rebuilding themselves.  This feeling will eventually subside though so if you power through it you should be fine.  Then again if you think it's really annoying you can just lift lighter weights which will help decrease the burn you feel.

thanks for the advice everyone! if i'm lifting lighter weights/less reps will i still get the same toning effect...i thought the burn came from the muscle repair...therefore the tone?  i'm a pretty small girl ...so i'm not really looking for lots of muscle....my legs/stomach are already pretty toned...but my arms seem to be getting too skinny. i know you can't really "lose weight" in one part of your body...but it would be nice to gain a bit or arm tone.

I'd go with heavier weights/fewer reps actually - 2x3, 3x3 - trains neural strength and bone density without adding a lot of extra mass. And some explosive lifting like snatch, power cleans and so on where you're really just lifting singles - which will serve to develop power without adding muscle mass.

 Normally I'm philosophically opposed to workouts that don't add muscle, but your sports-specific performance needs dictate that you look for strength gains through neural factors (getting more out of what you've got) as opposed to through mass gains (adding more muscle mass). 

 and yes, probably you do notice some side effects of the strength training program - most such DOMS will subside within 1-3 weeks of starting a new program ;)

k thanks so much...i've actually been wanting to increase my bone density (my doctor suggested the weight training..since i'm doing so much cardio) great to know about the side effects will subside...from not on i'll maybe just push through the pain/tone down the cardio a bit until my body gets used to the strenght training

k thanks so much...i've actually been wanting to increase my bone density (my doctor suggested the weight training..since i'm doing so much cardio) great to know about the side effects will subside...from not on i'll maybe just push through the pain/tone down the cardio a bit until my body gets used to the strenght training

why dont u run then lift weights afterwords?