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Finding a perfect balance between running and weightlifting is hard. Oftentimes it confuses runners because
they assume both sports don’t work together. But how can you work on your endurance and build lean muscle
mass at the same time without being sore all day? SOCIAL ME
Balancing running and weightlifting is part of my routine for years now. I have gained some serious muscle mass
over time even though I was running long-distance events. Are running and weightlifting a good combination ! " # $ %
though?
Especially female runners don’t want to look bulky and are afraid of getting too heavy. Scratch these thoughts
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ladies! Strong is sexy nowadays and a routine at the gym that works your entire body won’t make you look bulky
at all.
One thing to keep in mind is that if you are a runner already and want to start weightlifting, you have to
understand that the weightlifting affects your running results and performance. I know for a fact that if I only ran
and did not have 2-3 leg days per week, I would be much faster.
It’s not that I’m slow, I’m making great progress, I become faster and stronger on the road, but the way there is a
lot harder and takes more time than for someone who only runs. You’re basically having two sports that you’re
performing at now. That takes a lot of energy from you.
One of my strengths though is running hills, bridges and the speed work. That’s where your leg days will pay off. STRONGER TOGETHER
Many factors come together for weightlifters who want to become a runner: previous running experience, “If you run, you are a runner. It doesn’t matter
distance, speed, frequency, intensity, timing with your weightlifting workout, and finally, your goals. how fast or how far you run. It doesn’t matter if
today is your first day or if you’ve been running
TIMING: SHOULD YOU LIFT WEIGHTS BEFORE OR AFTER for twenty years. There is no test to pass, no
license to earn, no membership card to get. You
RUNNING? just run.”
Timing is everything when it comes to how to combine weightlifting and running. If you aim to build lean muscle
mass and you are running in the morning, make sure to have a light breakfast like a banana or some oatmeal.
Especially long distance running leaves you depleted and you really want to avoid that while working on your
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muscle mass. There should always be enough fuel for the intensity that you are putting your body into. Running on
an empty stomach is not recommended while trying to build more muscles.
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If you can, try to run in the morning and then lift weights at night. The running session should be set at submaximal
intensities. Do not plan on a hard run and then a tough weightlifting session the next day. If manageable do both
on the same day and recover the next day.
It’s the same the other way around: If you know you will have to tackle a long run the next day, do not lift heavy or
even work on your legs the day before.
If you have only one workout that you can do per day, work your muscles at the gym first and then go for a run
right after. Not the other way around. As far as workouts, short, fast runs, interval training, and sprints have
positive effects on building muscle in your legs and upper body. Longer runs are tricky and have to be fueled
before during and after just right.
Like I said running and weight lifting is all about the perfect timing and finding the right balance that works great
for your body. I had clients that didn’t like the fact that they had to run and work their legs the same day. It’s hard.
Especially when you’re in the transition process to doing both sports you will have to give your body some time to
adjust. It’s double the stress on your body from now on.
Depending on your goals interval training is a great way for weightlifters who want to get more into running. It is
great for developing your cardiovascular fitness, which then helps your recovery from weightlifting workouts.
Same as sprints and shorter faster runs are great for someone who is more experienced in the weightlifting world.
For runners, strong hips, back and core muscles are essential for efficient form and for avoiding serious injuries.
Here are some strength training exercises for runners that will help you to balance your weightlifting and running
program.
At the end of the day running will only reduce your muscle size if you stop going to the gym completely and start
running significant mileage. There are a few supplements like BCAA’s and of course whey protein that support
your body in building, protecting and maintaining existing muscle mass. Read more about that in my supplements
for runners article.
In a nutshell, a clever mix of nutrition, supplements as well as endurance and strength training makes it possible
for runners to boost their performance and build muscle, too.
With that being said, most runners eat too little when trying to build muscle mass while working on their running
performance. That’s why most newbie runners slim down fast and lower their body fat percentage drastically.
Make sure that you’re not in a calorie deficit while doing both running and weight lifting. Your body needs fuel to
grow muscles, recovery from your runs and adapt to the workouts you’re doing. Imagine driving a car without gas.
You won’t go far with that.
So instead of burning fat, your body resorts to energy from burning energy-demanding muscle mass. Not good
when your goals are to tone muscles, or even build muscle mass as a runner.
If your goal is to build and tone muscles while being an active runner, you need to keep this in mind. Definitely have
enough nutrients and vitamins for runners including food that is high in protein such as fish, chicken, and eggs. But
also have your vegetables and carbohydrates like sweet potatoes, brown rice, and oats.
When you are looking for the best shoes for running and weightlifting get one pair of running shoes that you run in
and then search for a rigid sole for your shoes for the gym. This type of sole is best so that the heels can drive into
the floor during exercises such as squats and deadlifts.
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