7 useful tips to combine running and gym

The running and training in the gym are not only compatible but form a perfect pair. Well-toned muscles together will not only help improve your running power and performance, but also prevent potential injury. Discover the keys to combine running and gym to perfection.

There are many runners who alternate the days they go out for a run with those who dedicate themselves to performing gym routines with the aim of strengthening muscle mass, which, let’s not forget, is the support that makes it possible for us to carry out this and any other physical activity.

Running is a high intensity, impact aerobic sport. It especially works the lower body, buttocks and legs, but in reality, all muscle groups intervene to make movement possible in the race, hence the importance of dedicating enough time to them so that they correctly fulfill their function.

Sometimes, it is not enough to run kilometers and kilometers to improve your own brand as a runner. Working in the gym, with specific exercises and an appropriate weight, can achieve spectacular results in terms of power and resistance, also achieving perfect running technique and progressively contributing to a more harmonious development of all the muscles. Combining a major sport activity with other minor ones to improve performance in the main activity is called cross training.

How to combine bodybuilding and running?

If you have decided to combine two sports, you should know that running and going to the gym involve two complementary activities, so practicing them simultaneously implies important benefits, but they must be done taking into account several aspects to avoid overexertion or even injuries. Some tips to reconcile running and bodybuilding and achieve a complete, effective and safe training are:

1. It is not advisable to do both types of workouts on the same day. The ideal is to alternate them according to your preferences and taking into account physical form, for example, running three times a week and dedicating two to strength training in the gym. If you do not have time and you practice running and training in the gym on the same day, distance both activities as much as possible (running first thing in the morning and training last). If you do both sports in a single day, remember also that one of the two must be soft. You can’t run full throttle for hours and then work your muscles in an intensive session.
2. When you train in the gym, you vary your routines. One day you can focus on the upper area (biceps, triceps, shoulders, pectorals), another one works the core (abdomen and back) and another the lower body (buttocks, legs, calves). If you prefer, you can do a single circuit that includes specific exercises for each area.
3. Don’t “beat yourself up” at the gym, remember that the next day you go out for a run. Do short series, with little weight (according to your constitution) resting between series 30 – 40 seconds. It is not about achieving muscle failure. For a runner it is not the most advisable.
4. Get enough rest. It is important to give the body the necessary recovery time to avoid discomfort, stiffness or injury. At least one day a week limit you’re training to a nice walk. Remember that the goal of combining running and gym is to improve your physical shape by feeling good.
5. Watch your diet. Your intense physical activity requires a specific diet that includes carbohydrates that give you energy and proteins that your muscle fibers demand.
6. Before doing any of these activities, pay special attention to the warm-up and subsequent recovery exercises (stretches).
7. To gain power and speed in your stride, include explosive movements in your gym training: jumps, squats, medicine ball throwing, rotating stride… they are the ideal complement to strength work.

Keep these tips for running and training in the gym in mind and you will see that this is an excellent method of staying in top shape by improving your own running brand every day.