If you’re a runner, then you probably already know that you’re increasing your cardiovascular endurance, decreasing the risk for disease, and toning your lower body in the process. But what if you want to lift weights too? Can you run and resistance train without one workout compromising the other?
It’s ideal to have both types of exercises mixed into your routine, instead of just focusing on one. This is because strength training has its benefits (like correcting imbalances and reducing the risk of injury) and can help improve your running routine if done correctly!
Let’s say you are a runner with a big race coming up – chances are you aren’t going to jump in the squat rack and hit a PR a couple of days before the race, right? After all, it can take 24-48 hours to have your legs recover and repair from a weight training session, which could make your run suffer. Especially if you are trying to set a new record.
On the flip side, though, you do need resistance training as part of your overall routine if you’re a runner because strengthening your legs can help you run faster. The trick is finding a way to combine running and strength training in one cohesive routine so that your running doesn’t suffer and you can still build muscle over time.
How to Combine Running and Weight Lifting
Are you aiming to log some miles and lift weights on the same day? Definitely possible and most likely necessary for those with tightly packed schedules. If this is you, and you’re trying to knock out both activities on the same day, aim to get your run in before your lifting session. Many people have found that this order of operations helps delay excess fatigue (especially in the following 24-48 hours) than if you lifted first and then ran.
If possible, it’s also ideal to have a break between the two workouts – say, getting a run in at lunchtime and then lifting after work, or logging some miles in the morning before breakfast, and then getting a quick lift in the afternoon. This will give you a bit of time to recover and won’t have you piling on a ton of lower body work all in one session.
How Often Should You Lift Weights?
Now that you know how to separate your workouts, how many days a week should you strength train? This will vary for everyone, especially since running programs and goals are different for each person. However, aiming for 2-4 days a week of lifting will reap multiple benefits.
Movements such as deadlifts, squats, and lunges are all beneficial for running – you don’t have to just focus on lower body exercises, though. You want a well-rounded resistance training program for the entire body, so movements like pushups, pullups, and planks are all beneficial as well.
How to Put It Together
You’ll need to appropriately plan when deciding what days are strength days and which are running days – or if there are days you are combining the two. Planning a lifting session on a day you have an easier run can be helpful. That way, you don’t get burned out while trying to run long distances on the same day.
And remember that having a day or two during the week to recover is also key to performance improvement; we can’t go 100% all the time. So plan some time to rest in your schedule as well. You’ll find you’ll be a better runner with more strength and endurance over time!