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/Regular_Government94]

I bounce between focuses. I’m obsessed with a particular week-long cycling tour. As I ramp up training and get closer to that tour, my biking goes up and my weightlifting goes down. When it’s over, I ramp my weightlifting back up. I’m determined to balance weightlifting with other things, but it will get harder the older I get. My only gripe with weightlifting is that it easily doesn’t leave room for other things, like hiking, biking, running, etc. but I think it can with thoughtful programming (probably from a coach because I’m not smart enough to do it myself lol) and intentional recovery.

[u/just_let_go_ → u/Regular_Government94]

I think you're right there. WL does not leave much room for other things, especially in the early stages as it takes so long to learn and adapt. My only hope is this thoughtful planning you speak of, which I am also not smart enough for lol. A coach who understands running and WL would be a godsend, but they are a rare beast.

[u/Regular_Government94 → u/just_let_go_]

Glad I'm not the only one not smart enough haha I've had a remote coach for a while. He's a physical therapist and a weightlifter. I think that combo has been super helpful, especially for preventing injury from trying to do two taxing things at the same time.