today at 11am for example I went to the gym for 2 hours and did upper body. its been 5 hours and was planning on jumping on the treadmill and run for a good 2 miles, although A few people I know say its not good to lift and run the same day. Although is it not good to do it one right after another, or is it ok if I do one in the morning and the other at night?

well there are a couple schools of thought out there.

I used to do Strength training 3 days a week, and Cardio 2 days.

MWF strength
T,TH Cardio

your body needs time to rest.

well after reading the book of "new Rules of Lifting" by Lou Schuler and Alwyn Cosgrove, I abandon my cardio routine all together for "awhile" at least, probably will restart a HIIT routine in May to go with the routines I am doing from the book.

But their recommendation as far as cardio was to do right after your strength exercise to reduce the chance of muscle reduction, as opposed to muscle breakdown and growth.

the experts on this board will want to know more about your stats, your goals your eating habits, all of that is part of it.

best of luck

I was going to ask a similar question. I am trying to lose some weight and tone up. I enjoy running and find its great for burning of the calories so I did a 8km run 2 nites ago and it was a real challenge for me. I then did some weights at the gym last nite along with a 3km run before it to warm up the muscles. I'm finding my quads are very tight today and are slightly sore but nothing unbearable. I know with weights i must rest my muscles but is this the same with my legs? i.e. i would like to go fro a run tonight but don't want to undo any of my good work from earlier in the week.

Any advice is greatly appreciated.