Are you a runner but have complaints about your speed, endurance or the way your body looks? Use this simple guide to incorporate strength training into your running routine and decrease your mile time!
How to Balance Running & Strength Training
If you are a hardcore runner, you probably don't feel right if you miss your workout. But you might have complaints about your speed, your endurance and most of all, the way your body looks. You might not have been able to shed those last 10 pounds despite your efforts to step up the mileage and really hit the pavement hard. Guess what?!? Running more isn't the answer! The answer is incorporating strength training into your run training. It's as simple as that.
You don't have to give up your running and/or cardio! We repeat: You do not have to give up your running and/or cardio! It's safe to keep reading...
The definition of insanity is "doing the same thing over and over and expecting different results," right? So why do we think we can do the same exercises day in and day out and expect our bodies to change? We can't! It doesn't work that way. Our bodies become more efficient at the work that it has to do - whether that is running, weight training, dancing etc., and over time, it becomes so efficient that it uses less and less resources (calories, muscle fibers, etc.) to complete a task. You need to change it up and shock it! That's where cross-training - adding strength to your running comes in.
If you don't believe us, check out one of our She Sweats 12-Week Run Builder Transformation winners who not only lost 16 pounds but drastically decreased her mile time!
Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and decrease your mile time. It guides your workout each day and has everything you need! Find out more!
4 Tips to Easily Add Strength Training to Your Running Routine
1. Don’t run every day!
- Your body needs a rest from certain physical activities and some days, it needs a rest from all physical activities (except for daily tasks, of course). We recommend running at a steady pace no more than 2-3 days per week.
2. Add a minimum of 2-3 strength training days
- Train in muscle groups (not total body) and space out your lifting days, For example, if you are doing two days, maybe you do Tuesday (upper body) and Friday (lower body). If you are planning to lift three days, you could train Monday (arms and shoulders), Wednesday (lower body) and Friday (chest, back, and core). Our workout plans lay out EXACTLY what you need to do each day and you can even keep your running shoes laced up with our She Sweats 12-Week Run Builder.
3. Throw in a day or two of cardio that isn't straight running
- Think sprint training or hill training, or stay away from running and have some fun with a dance class or kickboxing. Our favorite thing to do is hit up our favorite hiking trails and climb a mountain!
- This one is important! Make sure that you rest AT LEAST one day per week if not two! Your body will thank you. And by the way, rest means NO strength training and NO running!
Remember, add in that strength training! It will only decrease your mile time and make you stronger!
Additional Resources for Runners:
- How to Extend the Life of Your Running and Athletic Shoes
- What to Eat Before & After Your Run! Plus, Is Carb Loading Necessary?
- Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!
- FREE Running Apps You Need to Have On Your Phone
- 4-Mile, 10 Minute Pace Playlist
- Motivation to Go the Extra Mile
- 5 Easy Ways to Prevent Running Injuries
- Stretches You Must Do If You Are A Runner
- 6-Mile Motivator Running Playlist
- Tips to Occupy an Older Child During Long Runs
- Lacing Your Running Shoes For Fit and Function