In high school, I was an avid runner. I ran on the cross-country and track teams. I would also do 5-10 road races during the summer. As such, running has been a pretty big part of my life since I was about 14 years old.

However, during my freshman year of college I tore my ACL playing football. My sophomore year, I tore the same ACL again. During that time I had to give up running and, to satisfy my exercise habits, I began lifting weights more aggressively. During this time I've noticed a significant increase in my strength and muscle mass. However, I can also tell that I have a higher body fat percentage than ever before.

Now, I'm at a point where I can begin cardio exercises again. But I'm worried about how I should incorporate that with my weight lifting routines. I want to get back to the point where I can run 5-6 miles a day, but I also would like to continue my strength training.

Can I do both effectively? Or, is it better to just focus on either cardio or strength training? Also, I've never taken any supplements and I've been wondering if they might help me get back into the shape that I want to be...would creatine be a good choice?

I appreciate any help that you can give me,
Jake

im no expert but weight training could improve your running and reduce the risk of injuries.

Welcome Jaker.

Yes, you can run or do any other type of cardio either on the same day as weights or on alternate days. Whatever works for you. Cardio keeps your heart healthy and burns calories and weight training adds muscle and strength and burns calories through EPOC as well.

I don't think you need supplements, other than a post-workout protein shake, if you have a well-balanced diet,

If you're wanting to do weights and cardio, looking into muscular endurance programs. Otherwise stick to your weights routine and incorporate cardio after completing your weights training. A muscular endurance program will work you more as it has decreased rest time between sets and increased repetitions and so on.
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In my experience, I found I better to alternate weight training and cardio days. I have more energy and better gains like that. When I used to do them on the same day I always felt like I was lacking energy and couldn't improve.

Concurrent training is really important. Unless you want to lose all that muscle you gained with your weight training, you're going to have to keep it up one way or another. Use it or lose it.

It's really up to you whether you can handle weights and cardio on the same day, or do them separate days.

Hey there!
I agree that weight training will only help your cardio training. Weight training builds and strenghtens muscles. This will burn fat and make you stronger so you can run faster. I found out that after I started weight training, I was able to run longer and faster. They go hand in hand. Now, if you are doing a leg day and will be lifting for your quads, hams, and calves, I would recommend running or doing cardio on a separate day. It's always good to mix in light cardio with lifting though. Hang in there!'
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Brianna
witnessforfitness

Yes, both on the same day is great.. especially is you do your cardio after your strength training. Diet plays a huge role in staying trim.

When I do do cardio, I grab a protein shake right after my strength training workout and drink during my cardio workout.

Yes! This is called cross fit and around my area it's becoming quite popular, it keep's your body in a anarobic state which mean's your actually trainning harder. You will also keep a healthy cardio while getting a workout as well The only problem I see is, that you wouldn't be able to lift as heavy as you'd like to. This may be a personal issue because i've done cross fit and just found myself to winded to lift to my normal potential.

Hi Jaker,

The key here is that you will need to dedicate the right amount of time to your training. If you have enough in one session, then do both together. Always do CV first though.

If you dont have the time in one go, you may need to split them.

Alternatively, split your resistance training into logical sets of body parts etc, and continue with your training program for CV work.

Oh yes, and dont forget to stretch after each session. Don't do this before you train though as there is some evidence that stretching can impair muscle strength.

PM me if you'd like more guidance,

Cheers
Steve
Fitterover50