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For a runner, hitting the gym might seem like a drudge when compared to the freedom of running on the open road. And running a long distance may seem like an ordeal for most gym rats. But here is why combining both running and gym fitness is essential.
A well-rounded workout program
The Centers for Disease Control and Prevention (CDC) recommend that healthy adults should get 150 minutes of moderate aerobic activity every week, or 75 minutes of intense activity. You can do that by running or by using any of the cardio machines in the gym. The CDC also recommend strength training your major muscle groups twice a week — something running can’t do for you.
So if you really want to toe the line in terms of fitness, you’re going to have to hit the gym and run as well.
It is all about timing your sessions.
If your training program includes running and weight training you need to separate your sessions for best effect and progress.
The principle here is that if you train with weights and running on the same day, then you should try to rest as much as possible between sessions and refuel in the interval. When doing a slow jogging session, you can even squeeze both workouts into a single session at the gym, with the jogging done on the treadmill.
Here’s a possible program:
Day 1 – AM Resistance; PM Running 60 minutes (6 hours separation, refuel between)Day 2 – AM – Rest; PM Jogging 40 minutes, Resistance (single session, refuel)Day 3 – AM – Running 45 minutesDay 4 – RestDay 5 – AM – Resistance; PM Running 60 minutes (6 hours separation, refuel between)Day 6 – AM – High-intensity intervals 30 minutesDay 7 – Rest
Topping up with half a bottle of sports drink between the treadmill and the weights session will ensure you have plenty of muscle glycogen to work hard with in the weights workout.
The best sequence of cardio and weights, provided you don’t hammer yourself hard, is to do moderate aerobic work before a weights session which will not have a measurable effect on your weights workout performance. However, running or jogging immediately after a weights session is not ideal because at this time you should refuel and maximize muscle protein synthesis and rebuilding.
In summary, for all-round fitness, you can easily mix running, weights and even interval training providing you pay attention to timing, rest and refuelling. If you’re a marathoner or Olympic lifter, then you may have to pay more attention to your target sport than is suggested here.
How to be a runner and a bodybuilder?
Here’s how you can gain lean muscle mass through weight training AND do medium to long-distance running:
1. Eat. Eat lots. Eat often.
Eat slow carbs (for example, oats) and lean proteins. If you are lifting weights 3-4 times a week and running 3-4 times a week, you need calories. But don’t go for sugary calories.
2. Stagger your running distances on different days.
If you run 3 times a week, try 6 miles, then 8 miles, then 10 miles. Once in a while, my 10 miler goes to 13.1 (a half marathon).
3. Pick one run to be an interval run.
This recruits more fast-twitch muscles, burns more fat, and increases your overall speed. An interval run is as follows: first 5 minutes is steady state, then alternate with this sequence – sprint for about 1 minute at about 90% of max effort, then slow to shuffle (about walking speed really) for 1 minute, then get back to regular pace for about 2 minutes. Repeat until you are done, but make sure your last minute is a full-on 100% sprint. You’ll be astonished how quickly you tire out!
4. Never run on the day after your leg-training day for weights.
You need a day to rest after maxing out on squats. If you don’t, your leg muscles are not going to grow.
5. Never run before weights.
You need maximum focus and strength to get the most out of your weight training sessions. If you don’t believe me, try it each way for one week and you’ll see what I mean!
6. Weights, Refuel, Run.
After your weight training session, take a 30 minute break or so and get some protein and good carbs before you run. But make your refueling light so you don’t upset your stomach.
7. Watch your stretching.
Don’t do too much static stretching beforehand. There is some mixed science on this issue, but I recommend you do dynamic stretches before your weight training, and before your running, but do static stretches on your off days or after your workouts.
8. Pay really close attention to your body.
If you notice the start of any injury, back off a bit. Remember – you’re trying to do two things you love (weight training and running) while improving your health and physique. Don’t be bullheaded and think you are superhuman.
9. Change your socks.
Always change your socks before you start a run. Your feet will appreciate it!
But if you love running, for the joy of running, don’t give it up. And don’t give up your weight training either.
