How to Mix Long Distance Running With Weight Lifting

Simply comparing the physiques of champion weight lifters and champion long-distance runners indicates that the training protocols for the two activities are quite different. But that doesn't mean you can't take on both activities if you have the passion for them. Mixing long-distance running with weight lifting requires time, dedication and balanced training, but it is doable.

Instructions

    • 1

      Consult your doctor to make sure you're healthy enough to take on the demands of both running and weight lifting. Ask your doctor for advice on how to avoid re-injuring yourself, particularly if you have had a knee, calf or shin injury in the past; those areas are commonly injured by runners.

    • 2

      Determine your athletic priorities based on the demands of the competitive teams you're on, availability of fitness facilities and your own passions. Once you have determined your relative interests in lifting and running, determine how many days per week you wish to devote to each activity.

    • 3

      Choose a weight-lifting workout plan. If you want more control over individual muscle groups and don't mind the lower rate of calorie burning, choose a body-part split routine, in which you hit only one or two muscle groups per workout. To maximize the number of muscles you hit per workout and enhance your rate of calorie burning, choose a full-body workout routine.

    • 4

      Create a workout schedule that reflects your priorities and workout routine. For example, if you love running and only want to lift a little bit, plan to run four times per week, with two full-body workouts and one rest day. Conversely, if you're training for a bodybuilding competition but want to retain your cardiovascular fitness, consider using a body-part split routine with four weekly workouts, two running days and one day off each week.

    • 5

      Schedule at least 24 hours between runs and leg workouts. Your muscles need time to recover and grow, so running too soon after a leg workout, or vice versa, will hinder your progress.