Running and Strength Training - How and When?
RUNNING AND LIFTING. Your fitness level and weekly time demands will be your biggest factors and limits when it comes to hybrid training. Running and lifting is very individualized based on your goals, your recovery, energy levels, what your schedule allows for, as well as what you enjoy. You need to accept and meet yourself where you are first with your fitness level and what your schedule allows for, even if it is not as much as you think you should be doing. Do an honest assessment and meet yourself there because building a solid foundation to progress from is key, so as to not get burnt out or injured.
Everybody's HYBRID looks different, and will be different, and that is okay. You may be a beginner at running, or a beginner at lifting, or even both. We all have a day one. Next, you need to consider your total volume, duration and intensity of the workouts. Will you be running two days a week, three days, five days a week? And will you be lifting two days, four days, etcetera. Also, rest days must be built in as well. Stress + rest = growth!
Prioritizing and planning on getting in your reps and miles is key, but think, QUALITY over quantity, and consistency over time matters. Doing more or going hard is not necessarily better if you feel like you can't recover from your workouts. Not recovering well means you must reduce the volume a bit and work on how you're pairing your schedule as you work on getting more fit. However, if you are feeling good, that's when you can gradually build brick by brick.
So, just how much running should I do outside the Commit programs? I want you to get the MOST out of your hybrid training (if that is your goal); I want you to train SMARTER so you get FITTER. You don't want to do too much all at once. Your aim should be to build a solid foundation first, following a sustainable routine that you're able to stick to and RECOVER from. If you are not able to recover well from your run or lift workouts, you need to scale back a bit. Think LONG-TERM. You need a solid aerobic base and a strength base to build from. If you are interested in maximize your running and lifting efforts, you need to schedule your workouts realistically for yourself. You want to think of your running and lifting as a spectrum and falling within seasons or on a spectrum, sometimes falling in the middle of both, sometimes leaning more toward running as you train for a race, and sometimes more strength focused while you are not training for a race. Strategic planning that works for YOU and your goals, which means sometimes throughout the year you may have more weight training days and less running days, or sometimes throughout the year you may have more running day and less lifting days. For example, as you progress into marathon training it's smart to gradually scale back your strength training as you mileage increase and race day nears, so maybe in the beginning of your training you were weight training 4 days, but as the race near dropping down to 2 days is normal, that's why looking at our hybrid training is key for longevity and success.
That being said, if you are interested in endurance running (longer durations) and lifting, you want to avoid scheduling two INTENSE contradictory activities without a 4 to 6 hour recovery period between them for best performance and results, OR schedule them on alternate days, while still allowing for rest days. For instance, a long distance run or a speed workout scheduled back-to-back with a strength session, should ideally be separated for optimal performance, morning session / pm session. However, doing brief low intensity steady state cardio as a warm up, cool down, or to finish a session with some intervals is just fine (light jogging, walking, bike, elliptical). It's about training smarter for ourselves, not always harder.
As a rule of thumb with hybrid training and running, following the 80/20 rule with running is always best. Meaning, you roughly want to keep 80% of your runs in the "aerobic zone" or at an easy / conversational pace where your heart rate stays about 60-75% of your max heart rate, and 20% harder (tempo runs, long run workouts, intervals, mile repeats). Think: easy days EASY, hard days HARD. By doing this you improve your fitness, you become an aerobic beast building massive endurance, as well as, avoid burn out and injury, and set yourself up for hitting higher mileage and better PR's over time. Run slow to go faster and further over time. It works, trust me!
If you are struggling with this setting up your split, below are my Commit gym and home program splits and how you can add in running. I give a few examples of weekly running / weight training splits. If they are on the same day, they are typically separated into two training sessions for proper gains. These are also just guides, as it varies depending on your volume of running and where you are at with your training.
The splits range from 2 running days a week to 4/5 running days a week. Take an honest look at your schedule, your fitness level with running and lifting and set up a schedule that is achievable for you.
RUN / LIFT SPLIT EXAMPLES
COMMIT GYM
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN
WED: CORE & MOBILITY
THURS: LEGS & GLUTES FRI: REST
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN
WED: LEGS & GLUTES
THURS: RUN + CORE & MOBILITY FRI: REST
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN
WED: RUN + CORE & MOBILITY
THURS: LEGS & GLUTES FRI: RUN
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: LEGS & GLUTES
WED: REST
THURS: RUN + CORE & MOBILITY
FRI: REST
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: LEGS & GLUTES
WED: REST
THURS: CORE & MOBILITY FRI: RUN
SAT: REST
SUN: RUN
3-DAY SPLIT EXAMPLE:
MON: RUN
TUES: RUN + LEGS & GLUTES
WED: REST
THURS: RUN
FRI: CORE & MOBILITY
SAT: RUN + UPPER BODY
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: LEGS & GLUTES
TUES: CORE & MOBILITY
WED: RUN
THURS: RUN + UPPER BODY
FRI: REST
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN + LEGS & GLUTES
WED: CORE & MOBILITY
THURS: RUN
FRI: REST
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN + LEGS & GLUTES
WED: CORE & MOBILITY
THURS: RUN
FRI: RUN
SAT: REST
SUN: RUN
3-DAY SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: LEGS & GLUTES
WED: REST
THURS: RUN + CORE & MOBILITY FRI: RUN
SAT: RUN
SUN: REST
3-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN
WED: LEGS & GLUTES
THURS: RUN FRI: CORE & MOBILITY
SAT: RUN
SUN: REST
5-DAY SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: LEGS & GLUTES
WED: CORE & MOBILITY
THURS: RUN + FULL BODY LEGS
FRI: ARMS & ABS
SAT: RUN
SUN: REST
5-DAY SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: RUN + LEGS & GLUTES
WED: CORE & MOBILITY
THURS: FULL BODY LEGS
FRI: ARMS & ABS
SAT: RUN
SUN: REST
5-DAY SPLIT EXAMPLE:
MON: LEGS & GLUTES
TUES: UPPER BODY
WED: RUN + CORE & MOBILITY
THURS: FULL BODY LEGS
FRI: ARMS & ABS
SAT: RUN
SUN: REST
5-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN + LEGS & GLUTES
WED: CORE & MOBILITY
THURS: FULL BODY LEG FOCUS
FRI: RUN
SAT: RUN + ARMS & ABS
SUN: REST
5-DAY SPLIT EXAMPLE:
MON: UPPER BODY
TUES: LEGS & GLUTES
WED: CORE & MOBILITY
THURS: RUN + ARMS & ABS
FRI: FULL BODY LEG FOCUS
SAT: REST
SUN: RUN
COMMIT FULL BODY EXPRESS
3-DAY WORKOUT SPLIT EXAMPLE:
MON: FULL BODY
TUES: RUN
WED: FULL BODY
THURS: CONDITIONING & CORE
FRI: RUN
SAT: RUN
SUN: REST
2-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN
TUES: RUN + FULL BODY
WED: REST
THURS: RUN + FULL BODY
FRI: RUN
SAT: RUN
SUN: REST
3-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN
TUES: RUN + FULL BODY
WED: REST
THURS: RUN + FULL BODY
FRI: RUN
SAT: RUN + CONDITIONING & CORE
SUN: REST
3-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + FULL BODY
TUES: RUN
WED: REST
THURS: RUN + FULL BODY
FRI: CONDITIONING & CORE
SAT: RUN
SUN: REST
3-DAY WORKOUT SPLIT EXAMPLE:
MON: FULL BODY
TUES: RUN
WED: FULL BODY
THURS: RUN
FRI: CONDITIONING & CORE
SAT: RUN
SUN: REST
2-DAY WORKOUT SPLIT EXAMPLE:
MON: FULL BODY
TUES: RUN
WED: REST
THURS: FULL BODY
FRI: REST
SAT: RUN
SUN: REST
2-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN
TUES: FULL BODY
WED: REST
THURS: FULL BODY
FRI: RUN
SAT: RUN
SUN: REST
2-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN
TUES: RUN + FULL BODY
WED: REST
THURS: RUN + FULL BODY
FRI: RUN
SAT: RUN
SUN: REST
2-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN
TUES: RUN + FULL BODY
WED: REST
THURS: RUN
FRI: RUN
SAT: RUN + FULL BODY
SUN: REST
COMMIT HOME
4-DAY WORKOUT SPLIT EXAMPLE:
MON: LOWER BODY
TUES: UPPER BODY
WED: RUN + CORE & MOBILITY
THURS: FULL BODY STRENGTH & POWER
FRI: REST
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: UPPER BODY
TUES: LOWER BODY
WED: RUN
THURS: FULL BODY STRENGTH & POWER
FRI: CORE & MOBILITY
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: LOWER BODY
WED: CORE & MOBILITY
THURS: FULL BODY STRENGTH & POWER
FRI: RUN
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + LOWER BODY
TUES: UPPER BODY
WED: RUN + CORE & MOBILITY
THURS: FULL BODY STRENGTH AND POWER
FRI: REST
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: LOWER BODY
WED: CORE & MOBILITY
THURS: RUN + FULL BODY STRENGTH AND POWER
FRI: REST
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: UPPER BODY
TUES: RUN + LOWER BODY
WED: CORE & MOBILITY
THURS: RUN
FRI: REST
SAT: RUN + FULL BODY STRENGTH & POWER
SUN: REST
COMMIT ATHLETIC BUILD
4-DAY WORKOUT SPLIT EXAMPLE:
MON: LOWER BODY
TUES: RUN + UPPER BODY
WED: REST
THURS: LOWER BODY
FRI: UPPER BODY
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + LOWER BODY
TUES: RUN + UPPER BODY
WED: REST
THURS: LOWER BODY
FRI: UPPER BODY
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: UPPER BODY
TUES: LOWER BODY
WED: RUN
THURS: UPPER BODY
FRI: LOWER BODY
SAT: REST
SUN: RUN
4-DAY WORKOUT SPLIT EXAMPLE:
MON: LOWER BODY
TUES: RUN + UPPER BODY
WED: LOWER BODY
THURS: RUN + UPPER BODY
FRI: REST
SAT: RUN
SUN: REST
4-DAY WORKOUT SPLIT EXAMPLE:
MON: RUN + UPPER BODY
TUES: RUN + LOWER BODY
WED: REST
THURS: RUN +LOWER BODY
FRI: UPPER BODY
SAT: RUN
SUN: REST
On the EvolveYou App I have added "tempo run", "recovery run", "jogging", "long run"and "sprints" within the app so you can populate it into your weekly planner so you can see your running days as well as your weight training days! This will allow you to visualize your entire week and help you achieve your hybrid goals. **FYI - the mileage / km's and times are not built into the app under these categories** mileage is very specific and individualized to you, so just mark it as complete once you complete your specific run!
Xo, MK
Programs & athlete links
