Do you know how to combine running with strength training? You are about to find out.
To be able to call yourself an athlete, you need to be able to lift heavy and move fast – or at least be agile and strong. Many people opt to focus more on one side of the training; either bodybuilding or running a marathon. But you can do both. Yes, you can.
Putting together the robustness of strength training with the resilience of endurance sports is a commendable endeavour, one that requires a nuanced approach to fitness. These tips you are about to see were explained by Adam Schafer, Sal Di Stefano and Justin Andrews, 3 of the hosts of Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.
Luke, hailing from Ohio, presents an intriguing scenario to the presenters of the podcast. After dedicating years to powerlifting, he reached a plateau, prompting him to delve into the realm of cardiovascular fitness. The challenge he now faces is to enhance his muscle mass and strength while retaining the cardiovascular endurance he achieved through his Iron Man training. This quest not only underscores the versatility required in modern fitness routines but also reflects a growing trend among fitness enthusiasts to seek holistic well-being through a balanced approach to strength and endurance training.
Although your reality might be a little bit different, the answer to how to combine running with strength training can be taught to everyone. Let’s see what you can learn from the expertise from the guys of the Mind Pump Podcast.
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How to Combine Running with Strength Training
The essence of Luke’s inquiry lies in finding a synergistic training regimen that allows for the coexistence of strength and endurance. The advice offered to him, to engage in a traditional strength training program while incorporating strategic cardiovascular sessions, is a testament to the adaptability of human physiology. Running six miles weekly, as suggested, serves as a maintenance dose of cardiovascular exercise, sufficient to preserve endurance without encroaching on the gains from strength training.
However, the journey doesn’t end with alternating runs and weights. Embracing a program like Maps Anabolic for strength building, followed by Maps Performance for enhancing mobility and maintaining cardiovascular health, underscores the principle of periodization. This approach ensures that Luke’s training is not just varied but also progressive, addressing different facets of fitness in a phased manner.
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The Symbiotic Relationship Between Strength and Endurance
Luke’s ambition to strike a balance between strength and endurance is reflective of a deeper understanding of fitness. It acknowledges that our bodies are not designed to excel in just one aspect of physicality but are capable of adapting to a multifaceted training regime. The advice to adopt a seasonal approach, focusing on strength in some months and endurance in others, mirrors the training philosophies of elite athletes, emphasizing the importance of giving the body time to adapt, grow, and excel in varied dimensions of fitness.
Although each of the presenters gave their answer on how to combine running with strength training, there seemed to be one idea that stuck for most: to run for six miles. However, the amount of time to do it differs from person to person.
- “I would do a traditional strength training program … if you ran six miles once a week, I think you’d be able to do that.”
- “Just doing these 15 to 20 minute, kind of leisurely runs one to three times no more a week is enough to keep you in cardiovascular shape.”
- “Take a seasonal approach … focusing completely on strength training but you’re supplementing that in between on these days to maintain a bit of a cardiovascular endurance but not intensively.”
So there you have it, the idea is for you to train normally and run on your days off around 6 miles a week. But always listen to your body to know if you can, or even should, run more than that to keep making gains without affecting your time in the gym.
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Luke’s narrative is a microcosm of a larger trend in fitness—a movement towards embracing a more holistic, well-rounded approach to physical well-being. It’s about transcending the traditional boundaries of exercise disciplines to foster a body that is not just strong or just enduring but is versatile, resilient, and capable of tackling a spectrum of physical challenges. By carefully balancing his strength and endurance training, Luke is not just preparing his body for diverse physical feats but is also setting a new standard for what it means to be truly fit in today’s world. His journey serves as an inspiration and a blueprint for others seeking to redefine their fitness paradigms, illustrating that with the right guidance, dedication, and a balanced approach, the quest to be both strong and enduring is not just possible but profoundly rewarding.
If you want to truly understand how to combine running with strength training and see what each of the presenters from the Mind Pump Podcast talked about, you can simply watch the video below.
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Combining strength training and cardiovascular fitness into a comprehensive exercise routine offers a multitude of health benefits, optimising overall physical conditioning and wellness. This holistic approach ensures that individuals can harness the unique advantages each discipline offers, leading to a more balanced and effective fitness regimen.
Strength training, focused on building muscle mass and enhancing muscular strength, also contributes significantly to increasing bone density, improving joint function, and boosting metabolic rate. These benefits are crucial for daily functioning, aiding in the prevention of injuries and chronic conditions such as osteoporosis. On the other hand, cardiovascular fitness, which enhances heart and lung function, plays a vital role in improving endurance, reducing the risk of heart disease, and aiding in weight management.
When these two forms of exercise are combined, they create a synergistic effect that can accelerate the achievement of fitness goals. For instance, cardiovascular exercise can aid in recovery after strength training sessions by promoting blood flow and nutrient delivery to tired muscles. Conversely, strength training can enhance the efficiency of cardiovascular activities by building stronger muscles, which can improve endurance and performance in activities such as running, cycling, or swimming.
Incorporating both strength and cardiovascular training can also prevent the monotony often associated with a single-mode exercise regimen, keeping individuals motivated and engaged. This variety not only maintains interest but also challenges the body in diverse ways, preventing plateaus in progress and reducing the risk of overuse injuries. By constantly adapting to varied training stimuli, the body is encouraged to continue improving, enhancing overall fitness and health.
Moreover, this combined approach can have significant mental health benefits, reducing stress, anxiety, and depression while boosting mood and cognitive function. The variety in training can keep the mind engaged and can help individuals develop a more resilient and adaptable mindset. In essence, the integration of strength training and cardiovascular fitness offers a comprehensive approach to health, promoting longevity, enhancing quality of life, and creating a robust foundation for a myriad of physical activities and challenges.
