Both running and weight training can have tremendous physical and mental benefits.
The problem is that doing both at the same time can be difficult for some and even lead to injuries. Especially if you’re getting older (like me), just getting back into fitness after an extended break, or you’re new to weights, running, or both.
At least 50% of regular runners suffer an injury each year (some estimates are as high as 79%)! And adding extra body strain in the form of weight training might increase the risks if you’re not careful.
In my opinion there are two main reasons why runners suffer injuries:
(1) Imbalances - Key muscle groups may not be strong or mobile enough to support your running volume and/or intensity, causing you to compensate and place extra strain on certain body parts that end up with an overuse injury.
(2) Overtraining - Doing too much, too soon. Putting your body under more stress than it’s ready to handle. Said differently, when your training load surpasses your rate of recovery over a period of time.
If your main focus is running, then I've found that the key to balancing weights and running is this: weights should help fix # 1, without causing #2.
Strength training sessions should help fix imbalances without placing so much additional strain on your body that, when combined with running, you dip into overtraining.
This is a fine line, and it's different for everyone. But here are some tips that have helped me personally.
(1) Start small. It’s better to do less, especially in the beginning while your body adapts.
(2) Rank your goals. You can have more than one goal at a time. But they don’t need to be equally important at all times. I’ve found that it’s much easier to balance running and weight training if you pick just one to focus on for a certain time period.
For example, your primary focus might be to improve your running for a few months while training for a race. After that, you might switch your focus to building strength for a few months.
You still do both, but one takes precedent whenever there is conflict in your training schedule.
I’ve found that focusing primarily on one at a time lowers the risk of overtaining. It also helps avoid burnout by keeping things interesting with new intentions and goals every few months.
(3) Schedule. Plan ahead to ensure that your schedule aligns with your goals and also allows enough time for rest and recovery between workouts.
Pro tip: I'll sometimes do weight training on the same day as a hard run (which one I do first depends on my current goals). This usually allows extra recovery days between hard workouts.
Watch how coach Elena (@running_usa) fits my app into her training schedule:
(4) Focus on quality, not volume in the gym. The movements you do in the gym should support your current goals. If your primary focus is running, then usually your goal in the gym should be to get as much benefit as possible while causing the least amount of extra stress to your body. The more stress you put on your muscles and joints in the gym, the longer it takes to recover, and the more susceptible you become to overtraining injuries.
(5) Incorporate mobility + injury prevention movements. Combining weights and mobility in the same workout has been a game changer for me. Mobility training complements strength training because they are both designed to help reduce imbalances, just in different ways.
WHERE TO START?
It can be overwhelming, especially if you're just getting started. But it doesn't have to be. Just download my app and follow my workouts!
THE THREE STEP PROCESS:
1. Download my app and get your first 7 days for for free
(you can cancel anytime you want!)
2. Begin the 7 Day Starter Program and set yourself up for long term success.
3. Reach your fitness goals and learn how to combine strength, running, mobility, and injury prevention movements in your routine.
