If youre a runner, it helps to be strong.
If you lift weights, its still good to do a little cardio.
But sometimes you just want to be good at two things at the same time.
Is it possible to train for running and lifting simultaneously?
Yes, Ive done it.
But it takes a little extra thought and planning.
But you cant maximize your potential in both sports at the same time.
As tough as it might be, you have to pick one to prioritize.
Maybe not for forever, but at least for one training cycle.
Rather than lifting and running haphazardly, pick a training plan for whichever is your top priority.
Lets say you pick running.
How much running do you should probably do?
Most training programs will have you doing four or more days per week.
If you want to train six days in total, that leaves you two lifting days.
But if you do this, be aware that you wont achieve what either program promises.
The hard days should be your anchor for planning; everything else should fit around them.
This is your most important workout of the week.
And ensure you have Sunday set aside either as a rest day or a light day.
By Saturday I was in good shape for a long run.
If lifting were my focus, Id put deadlifts (the heaviest, hardest-to-recover-from lift) on Saturday.
What if you want to do both in one day?
Sometimes Id split it so I was doing 10 minutes before and 10 minutes after.
Bodyweight moves like pushups are good for this, or you’re able to use dumbbells.
(I would advisenotgoing for a run and then doing barbell squats with shaky legs.)
Does it matter whether the running or the lifting comes first?
Do that one when youre fresh.
You have to be smart about them, though.
Your first workout of the day should be the more important one, if possible.
Thats because your body may not be fully recovered when the second workout time comes around.
Either way, nutrition is also important.
In addition to food, you also need to just take care of yourself in the meantime.
Dont finish a workout at 10 a.m. and think youll be ready to go again at noon.
Then youll be ready for, say, a 6 p.m. session.
Your body needs time to adapt to new demands.
I recommend keeping track of some measure of your total workload.
For running, you might just count up your mileage each week.
For lifting, it’s possible for you to track the amount of time you spend in the gym.
Then confirm those numbers dont jump too sharply from week to week.
Next week, make it two days.
Through it all, remember your priorities.
Its definitely possible to be a lifter and a runneras long as you make smart choices.
