How Best to Combine Strength Training and Running
Exercise is the best gift we can give to our body. Aside from making us look good, it can also improve our health and mental well-being. It’s also necessary to find the motivation to work out. Another issue is finding the type of activity that works and sticking to it. Running is great, but except for burning calories and building endurance, it doesn’t offer much more. A good workout should also help you build muscle tone. That’s why combining strength training with running is the best solution for many. Here are some tips on how to combine it in the most effective way:
1. Integrate workout with running
This workout is great for building endurance. Before you start, you have to decide how long you’d like to run and exercise. It’s also important to do from 10 to 15 reps for each muscle group in your body.
Also, you shouldn’t skip a warm-up, because a proper warm-up is crucial if you want to have an effective exercise. Crunches, push-ups, pull-ups, Russian twist and squats are all good exercise suggestions that you should consider. Always make a break to cool down, and then run for about 10 minutes. This type of exercise is expected to be long, but if you’re just starting out, try with shorter workout intervals, and then increase gradually as your endurance improves.
2. Combine running with weight lifting
If you’re looking to increase your stamina, then this combination is the right for you. You will get a lean body and a low body fat percentage. When scheduling your workouts, it’s important to consider your own availability. Two weight-lifting and three runs during the week should be more than enough. It’s necessary to exercise in moderation so you won’t overwhelm your body, especially if you’re new to exercising. Always make sure to do weight-lifting before you start running, especially if you’re doing both during the same day. And this is too much, then alternating weight-lifting and running during the week is a better option.
3. Don’t forget the equipment
Regardless of the workout, you still need to invest in good exercise equipment. When buying workout clothes, make sure you get those of higher quality as they last longer and don’t tear that often. Shoes are extremely significant, especially if you’re running. You might be tempted to pick up the first sports shoes you see, especially if the price is cheaper than usual. Instead, you should consider investing a bit more in shoes that are more suited to your feet and make running easier. If you don’t know where to start, Walk Jog Run website offers many useful insights on which shoes to buy and which to avoid. Make sure you read the reviews before you decide to purchase anything.
4. Add bodyweight circuit training to your running routine
In case you’re looking to increase your tolerance and of course, build muscles, look no further than this one. If you feel your training has become too boring, this is a great way to make it more interesting. With this type of exercise, your body encounters a lot of challenges in a short period, which in return is great for endurance. Circuit training is excellent for all body muscles, and what’s even better, you can use everything around you as exercising equipment. Benches, walls, playgrounds, stairs — these can all help you build muscles and do push-ups, lunges, squats and anything else that is considered a strength exercise. First, run for about 10 minutes to warm up and then do each exercise for 30 seconds. After that, take a break for another 30 seconds.
5. Stay hydrated and eat the right food
Many probably know the importance of drinking enough water and eating less sugar and fast food. Trying to lose weight and gain muscles can be difficult if you don’t have a proper meal plan. Also, drinking artificially sweetened sodas and alcohol have too many calories so it’s recommended to avoid them, at least for the first period of your training. Instead, opt for protein shakes, nut bars, healthy smoothies, low-sugar energy drinks that will make you full and give you enough energy to sustain yourself during the most demanding workouts. Always choose plant-based and chemical-free shakes and supplements in order to avoid unwanted side effects.
These tips can help you have a great combination of running and strength training. Just remember to start slow because your body will need some time to get used to the new workout regimen. Also, don’t expect the results overnight. With patience and self-discipline, you’ll gain the muscles and grow resistance.