Balancing Running and Lifting: My Approach

Introduction: Why Balance Running and Lifting?

One of my current and, I would say, successful experiments is focusing both on running and lifting. Running and lifting offer unique benefits that complement each other. Together, they help me build strength and endurance, giving me energy and stamina for daily life—especially as a father. This hybrid training approach provides many of the benefits of high-intensity workouts but with less burnout. However, the increased volume of training requires careful attention to recovery, as it’s easy to slip into overtraining. Prioritizing quality sleep and a nutrient-dense diet has become essential to support this balance.

Benefits of Combining Running and Strength Training

I used to believe that cardio would “hurt my gains.” In reality, combining cardio and strength training—sometimes called “hybrid training”—has brought me well-rounded fitness and injury prevention. Strength training has improved my muscle endurance for running, and running has enhanced my cardiovascular health for lifting. By training both, I have a more balanced foundation, reducing my risk of injury compared to when I focused on just one. There are also great insights from other hybrid athletes on YouTube, which helped inspire my approach. If you are interested in doing some research on hybrid training, I suggest Nick Bare’s channel. He provides great information on training, nutrition, and recovery, which are necessary to find balance in hybrid training. All these positives have not come without challenges.

Common Challenges in Balancing Both

Time and motivation can be challenging. Early on, I tried to complete all the training after work. This was the approach I took before becoming a father. However, with new responsibilities, I could not spend much of my evening training. So, I decided to try to shift my sleep schedule and get up early in the morning. This only lasted for a few days. It turns out I love sleep too much. I’ve found that combining 30 minutes of running with 30 minutes of lifting in a single lunch-hour workout is the Goldilocks zone for me. Since my job isn’t physically demanding, I don’t experience fatigue afterward.

Another challenge I faced initially was soreness. Dealing with soreness was tough when I started. My whole body felt beat up, and I could barely lift my arms. I also learned just how important abdominal muscles are in getting out of bed in the morning. Staying active helped me adjust and actually flush some of the soreness out.

Setting Clear Goals for Your Training

I believe that another way to stay motivated is to have clear goals. When I am having a rough work day, I can see my goals written down and realize that training will move me closer to the person I am trying to be. I want my daughter to see my discipline and learn what it means to be able to do hard things and succeed. Currently, one of my goals is to run a 5K in under 30 minutes while maintaining my strength gains. Setting goals like these keeps me on track and prevents me from skipping workouts.

Optimizing Training Schedules

Creating a hybrid training schedule requires some trial and error. For beginners, starting with a lower training volume is crucial to avoid burnout. Think of this as a long game. Don’t expect to jump right into hour-long workouts 5 days a week. Something more realistic would be something more like three days per week. Try a total training of an hour and see if you need to dial it back or forward. In training, we can control volume in several ways. Two are total training per day and number of days per week. Progress gradually.

Recovery Strategies for High-Intensity Training

Recovery is key in hybrid training. Here are my main recovery strategies:

• Prioritize 7-8 hours of sleep each night.
• Focus on a balanced diet. Apps like Lose It! or MyFitnessPal can help you track your macros and ensure you’re meeting your needs.
• Incorporate small recovery habits throughout the day. This could include stretching, massage with a massage gun, or meditation.
• Stick to foundational supplements, especially if you notice specific recovery needs. When I think of foundational supplements, I’m thinking of protein and a multivitamin to start. You can experiment with other supplements like creatine, BCAAS, and workout as you like, but I wouldn’t count them as foundational to start.

Managing Fatigue and Overtraining

Balancing running and lifting means being flexible and willing to adjust as needed. Listening to your body and resting when needed will keep you going longer than pushing through fatigue. Avoiding overtraining lets you maintain consistency and recover faster than risking injury. Learn the soreness you can push through for a positive effect and the kind that indicates that you need to take a break.

Sample Workouts for Runners Who Lift (and Lifters Who Run)

Here’s my current hybrid workout routine:

• 30 minutes of zone 2 running (steady, moderate pace).
• 30 minutes of strength training, focusing on the most recovered muscle groups (usually chest, arms, back, abs, and occasionally legs).

Tracking Progress and Adjusting Your Plan

Tracking your workouts is crucial for measuring progress and avoiding burnout. I use a Garmin fitness watch for detailed workout tracking and an Oura ring for sleep and recovery metrics. Together, they give me a comprehensive view of how my body is adapting to the workload. When I look at the data, I am looking for large shifts across multiple metrics that might suggest I am recovering poorly. That is an indicator that I should dial back my training a bit to allow a bit more time for recovery. These metrics are not everything. It is important to still listen to your body. For example, these metrics tell me nothing about my tweaked shoulder, which could benefit from lower shoulder work volume.

Conclusion: The Long-Term Benefits of Balancing Running and Lifting

Balancing running and lifting has brought me the best of both worlds. I’m stronger, more resilient, and better conditioned for whatever life throws my way. The mental benefits are just as powerful—knowing I’m equipped to handle challenges gives me confidence and a sense of accomplishment that extends beyond the gym.