jogging & weight lifting

Question
Hi Ryan.  I am training for a half marathon.  Everything that I have read recommends that 2 days per week should be for crosstraining.  I have been lifting weights on these 2 days; one day for upper body and the 2nd day for legs.  I am finding that my legs are getting pretty sore.  Should I just stick with training the upper body since I'm running 5 days a week?  Also, I'm trying to lose weight and have lost 32 pounds so far, only 18 more pounds to go.  I want to continue with my weight loss but gain strength and speed.  Any suggestions?
Thanks,
Carly

Answer
Carly,

The best way to train for running is seven days a week. People who say run 5 days and cross train 2 days, just don't want to run every day. I lived and trained with world record holders, gold medalists, world champions, and did quite well myself.....everyone ran 7 days a week.  That being said, it is also good to do light weights. These should be on your easy run days. We used to do a 25 minute weight workout 2 days a week that covered all the essentials and really did the job. It incorporated arms, stomach, back, quads, and calves. You want to do light weights with many reps...this builds strength and long slender muscles.

Ryan