The fitness debate: Cardio versus weights
If you have ever walked in to a gym you have probably noticed two camps, the runners on the treadmills and the lifters by the dumbbell racks. For years people have argued about which form of exercise is better. Should you focus on endurance or strength, the true answer is that you do not have to choose. The real magic happens when you combine both sports in to one schedule. The mix is not just about burning calories but it is also about building a body that is balanced, resilient and capable of more than you thought that was possible.
The benefits of running
Running has always been the go to exercise for improving cardiovascular health. According to the American Heart Association regular cardio helps reduce the risk of heart disease, high blood pressure and stroke. It also boosts your lung capacity and the overall stamina of your body. You will really recognize the higher stamina when you have to do something active in your free time, for example when you have to run to be on time for a plane. When you are used to running, this will feel much easier then when you are not used to it.
But running is not just physical. Many people use running as a way to clear their minds, manage stress and get that post run high feeling. A jog after work can reset your mind just as much as it strengthens your body.
Think about marathon runners. Their endurance is unmatched but many also struggle with injuries like weak joints and shin splints, and this is where strength training comes in to support your body.
Why the combination works best
Running and strength training complement each other perfectly. This is exactly why that is:
- Strength training makes you a better runner because stronger leg and core muscles improve running efficiency and reduce the risk of injuries
- Running helps your strength workouts because cardio improves blood circulation and endurance so you recover faster between sets and have more energy for high intensity training
- You will see balanced results because runners who lift do not lose muscle mass and lifters who run do not get out of breath after a few stairs.
Think of this like building a house. Running lays the foundation for endurance while strength training builds the walls and structure. Together these 2 sports create something stable and long lasting.
How can you mis running and strength training
How can you actually put this in to practice?
Start simple
- Beginner plan to start: Run two to three times per week and lift two to three times per week. Focus on your recovery by eating healthy food and try to get enough sleep in every night, at least 7 hours
- On the days that you do not train or run give your muscles the time to recover by active recovering, like going for a nice evening walk of 2 miles after diner
Prioritize your goals
If you are training for a race put running first and use strength training for injury prevention. In the month that you want to run a marathon for example, try to focus on running those extra miles instead of getting that extra kilogram in the gym. You will notice that when you are combining these sports together that your body has a balance somewhere. In the beginning you will improve a lot in the gym and on the same time with running, but on a certain time you will notice that the progress will go slower. At this stage it is important to keep maintaining the miles that you can run and the weight that you can push. When you have a lifting game in advance decrease the miles that you run in that month and focus more on lifting.
Schedule smart
Avoid doing heavy leg days a day before your long run because your legs need the time to recover. You will notice a lot of cramp during the run when you did not give your legs the time to recover. Try pairing upper body lifting with short runs and use light cardio as a warm up, or do heavy lifting on monday and do your longer runs on thursday and friday. In this way you spread the workload on your legs throughout the week instead of giving your legs big bursts of impulses at the same time. Even 20 minutes of bodyweight circuits after a run can count as strength training. You do not always need to go to the gym and need to use heavy dumbbells or machines.
Common mistakes to avoid
Mixing running and strength training sounds simple but many people make small mistakes that can hold back the progress that they made and can even cause serious setbacks. Here are some of the biggest pitfalls and how to avoid them:
Overtraining
One of the most common mistakes is thinking that more workouts is equal to better results. In reality your body has not the time to fix itself so this will often lead to injuries.
Training legs twice in a row
Runners need strong legs but if you train them back to back you will have sore muscles and your runs will be slower. Doing heavy squat sessions right before a long run often leaves you exhausted before you even start.
Doing everything at high intensity
Some people push every session to the max but going all out every time is not sustainable. Consistency is more important then quantity.
Final thoughts
It is very important that you find a balance between the two sports so you have a good fundament for the long run. Combining running and strength training is one of the smartest ways to build a body that is strong and full of energy. When you blend cardio and lifting with recovery, nutrition and smart planning you are not just working out but you are creating a lifestyle that supports long term health. The benefits go further that just looking fit or running faster. You will notice improvements in your daily energy, better posture, sharper focus and even improved mood.
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