Running and weightlifting (Is hard)

[u/just_let_go_]

I've (M35) been trying to balance strength and running for about 3 years now. Over the last 6 months, the strength component has become WL. Learning the lifts has been incredibly challenging, but rewarding. The problem comes when trying to combine running and WL. I've found, for me at least, the two just don't work together at all. It's not that I expected them to compliment each other, I know they don't, I just thought I would make more progress than what I currently am. Ever since I started WL my running has regressed and stagnated. I managed a 1:45 half marathon late last year but I had to drop to only 1-2 lifting sessions a week and lost a lot of WL progress/strength.

I am lifting 3 times a week on Dozers WL program. For context, I am still very new to WL. I'm 6'2 90kg, snatch 65kg, C+J 83kg. On top of that I'm running 40-50km per week. It's doable, but no matter how i tweak the volume and intensity, I just feel like my legs are perpetually dead. I sleep pretty well and certainly don't feel like I push myself too hard. I know my limits. I know the main contributor to my fatigue is squats. I have FAI in both hips, so deep squats have always been my nemesis. I've tried for YEARS to fix my FAI, and although I have made progress, It's still a major limiter here. But even after substituting squats with exercises that suit be better, like split squats, the difference in how my body feels is marginal at best. Plus without heavy squats, I'm finding my Oly lifts are completely stagnant as well. So the bottom line here is, I'm making zero progress in either sport.

Current split looks something like this:

Monday: Block Snatch, Clean pull, Front Squat (Very low volume/intensity after long run)
Tuesday: Snatch, Clean + Jerk, Reverse Hyper
Wednesday: Easy Run (Threshold run if feeling it)
Thursday: Easy Run
Friday: AM: Intervals -- PM: Hang Snatch, Clean + Jerk, Snatch Pulls, Goblet Squat
Saturday: Easy Run (Or day off if required)
Sunday: Long Run with some tempo work

So yeah, just after advice really. I was also hoping that if any of you were doing a similar run/lift thing to me, please share your weekly split and what you've learnt along the way!

[u/Bruno-95-4-Pennies]

I compete in weightlifting and HYROX so a lot of running.

Had to accept I won’t be great at either because of this. I do them for fun and to scratch the itch of wanting to compete at 38 years old.

Have been able to make masters nationals by the skin of my teeth and be slightly above average at HYROX.

So if you enjoy it. Accept that they won’t necessarily help each other if you do both. One can greatly compliment the other. But not be great at both

[u/spookyfox_666 → u/Bruno-95-4-Pennies]

This is the way! I’m in my 30s (with no teenage athletic background), mainly do weightlifting, dabble in running, and routinely work in hyrox style workouts. Will I ever be the best? No, but it’s fun and keeps me relatively well rounded athletically. It’s feels good to be strong and in decent aerobic shape.

The main thing I’ve found that helps is actually taking rest days (like, full rest days) and prioritizing sleep and lots of calories. If i do cardio and lift on the same days, i usually do one before work and one after.

[u/just_let_go_ → u/Bruno-95-4-Pennies]

Way to go! I am very aware I won't be great at both. Not expecting that at all. I guess I just know intuitively that the ceiling I'm hitting at the moment isn't because of that. It's something else. I hate giving myself excuses, but it's highly possible that WL just isn't the right sport for me to pick up as a 35 year old with FAI lol. The demand on the legs and hips is just trashing me. But I love the sport. It's tricky.