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by Rachel Pendakur, MS, CSCS,*D
Balancing running and resistance training can feel like quite the puzzle, especially if you’re trying to improve in both.
If you’ve ever trained for a race while keeping your numbers up in the gym, you may have experienced difficulty pursuing both endurance and strength. On the other hand, maybe you love lifting and want to improve your cardiovascular health without sacrificing your gains in the gym.
With the right approach, balancing hybrid training (lifting and running, in this case) is entirely possible. Let’s go over how smart programming and realistic goal-setting can set you up for success.
Lifting and running offer unique benefits that go beyond performance in either area alone, making them a powerful combination for overall fitness and health.
Resistance training (or strength training) is essential for building muscle, increasing strength, and enhancing movement efficiency. It improves coordination, increases force production, and strengthens connective tissues, reducing injury risk and enhancing our quality of life over the lifespan. Additionally, lifting helps preserve muscle mass, which is crucial for long-term health and body composition goals.
Cardiovascular training builds endurance, allowing you to sustain effort for longer periods and recover more efficiently. It’s also crucial for supporting heart and lung function, stress management, and lowering the risk of chronic disease. While endurance exercise doesn’t contribute significantly to strength gains, it does improve work capacity, making fatigue more manageable during high-intensity strength sessions.
Combining both running and resistance training creates a well-rounded foundation for fitness. Whether your goal is improving body composition, increasing energy levels, or simply feeling stronger and more capable in daily life, hybrid training offers a path to non-scale victories like improved mobility, better metabolic health, and enhanced performance.
Strength and cardiovascular adaptations don’t perfectly overlap, meaning that one cannot be a complete substitute for the other, or provide the breadth of combined benefits. Lifting builds muscle, power, and structural adaptations, but doesn’t optimize heart and lung function the way endurance training does. Meanwhile, running enhances aerobic capacity but won’t maximize muscular strength or force production. To be truly well-rounded – both in performance and health-supporting behaviors – it’s a great idea to incorporate both.
While the benefits of a hybrid training approach are clear, some real challenges come with trying to excel in both:
Trying to maximize both running and lifting at the same time can sometimes lead to stalled progress in both. Instead, determine your primary focus for each training block and prioritize that in the order you execute exercise modality and across your week:
Your schedule matters. Instead of focusing only on training, or jumping right into what someone else is doing, consider the following:
Training should enhance your life, not drain you completely.
Hybrid training without prioritizing recovery is a fast track to burnout. To optimize both running and resistance training:
Your weekly plan will depend on your primary goal, schedule, and personal recovery needs. Here are a few examples:
1. You’re aiming to run 3x/week and lift 3x/week, but you need to make sure you have time for your weekly pickleball club – one of your favorite de-stressing activities.
2. Your work schedule is super demanding, so you’re shooting for lifting 2x/week and running 2x/week to maintain your cardio conditioning and strength.
3. Resistance training is not your favorite, but you know it ultimately supports your health and running performance as you prep for a half marathon. Because of this, you aim for 2 shorter, full-body sessions per week to cover your bases, and keep your mileage and enjoyment up with 3-4 runs/week.
Balancing running and resistance training isn’t about a perfect plan; it’s about taking an approach that adapts to your needs. Here’s how to stay consistent and avoid burnout:
Pay attention to fatigue, soreness, and energy levels. If workouts feel harder than usual, adjust your training or recovery. Progress comes from knowing when to push and when to ease up.
Avoid ramping up too quickly. Small, sustainable increases in mileage and weights will leave you feeling better over time instead of worse. You need time to progress both exercise modalities.
Your goals and schedule will shift. If you’re training for a race, strength can take a backseat; if life is hectic, maintenance may be best. Adjust as needed, and have fun with it!
Monitor key performance indicators, like running pace, lifting numbers, energy levels, and don’t forget enjoyment. If something isn’t working, tweak your plan instead of forcing progress.
Finding the right balance takes time, but with smart adjustments and recovery, you can see progress in both. Stay flexible, focus on sustainable habits, and enjoy the process!
