Weight training

So over the past 6 weeks I have eased in to some light weight training.  I started with mainly working weights for my upper body and it is starting to payoff.  I know to help with my running I need to start working my legs too which is where I am needing some advice.  I had been doing my cardio followed by a bit of upper body my Shedule for this is M,W,F.  Tuesday and thursday are TKD days and many people have warned me about the hazards of running back to back over periods of time so I use the T, TH as non run days.  This week I decided to hit the gym on T, TH for some additional weight time and decided since I wasn't doing any leg work other than running on the other days it made sense to do some leg work on my non run days.  I don't know if it is because I just started this week so things are just sore from starting but lets just say todays run was not that great.  So if I want to work upper and lower body with weights should I do upper after my run and legs on my off days or should I work legs on my run days after I finish my run since they are getting worked out from the run.

Thanks for any help.

I usually start with a short run on my leg days and then go as far as I can after. You are right the run is usually awfull after the weights. This helps to train you on your longer runs as well since you learn to run when your legs are shot. It also depends on your goals ... I am focusing on building muscle not my run times. If your main focus is your run then get it in 1st and work your legs after. If it's a time issue you can get a good leg workout in the beginning just doing bodyweight workouts at home with squats and lunges or sitting on the imaginary chair. If you have a bored wife she can help by resisting you with a towel for leg extensions and curls.

 Hey Paul, 

I spent some time with the personal trainer at my gym.  I am "training" to do a 25K in May followed by a Marathon in October.  He strongly encouraged me to have specific Run days and "Rest" days, and at least one complete real REST day.  

On the run days(M,W,Th,& Sat) - I do some stretches, run, then stretch again after the run.  No weights on those days.  M - easy run at an easy pace; W - speed day - vary between running fast for 90 secs followed by walking 90 secs...as you progress, increase the run time and keep the walk time to about 90 secs; Th - is a run day at my Tempo speed or the goal speed that I want to be at for my 25k/Marathon, then Sat - my long run day at Tempo or what ever the old body can handle.  key is to NOT increase miles more than 10-15% a week to avoid over-training injury.

On the "rest" days, I do 15 mins of a Strength Program on the ARC Trainer, followed by a combination of exercises focused on the Core, Arms, and some leg; then another 10 mins on the ARC doing the Cardio program.  At the end of my "Rest" work out, I definitely feel it all over.

Sundays are my complete rest days.  

I've been following this program for a couple of weeks now and it's working very well for me.

Good luck!

Mike