The Citizen Athletics Show
How To Practically Combine Running & Lifting - Hybrid Training Part 2
Jul 20, 2023
This podcast explores the practical aspects of combining running and lifting in a training program. It discusses determining heart rate percentages for training, strategies for combining strength training with endurance work, and consolidating stressors in training. It also addresses the challenges of combining running and lifting and offers advice on fitting strength training into a busy schedule.
28:21
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Quick takeaways
- When incorporating endurance training into a strength training routine, start with low-intensity endurance work using activities like walking and easy jogging, and adjust the formulas based on personal factors.
- For endurance athletes looking to add strength training, prioritize key lifts that transfer well to endurance performance and focus on overall physical development and bone health to prevent stress injuries.
Deep dives
Adding Endurance Training to a Strength Training Routine
When incorporating endurance training into a strength training routine, consider the availability of time for endurance training and start by adding low-intensity endurance work. Elite athletes predominantly focus on easy endurance training, which includes activities like walking, hiking, and easy jogging or cycling. To determine the right intensity, you can use a heart rate monitor and aim for below 75%, or use the talk test by maintaining a conversation without gasping for breath. It is essential to keep the training simple, consistent, and adjust the formulas based on personal factors like aerobic and anaerobic thresholds.
