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Combining Running and Weightlifting

There are some truths to these theories; if you are a lifter as well as a runner and don’t want to give up either, you don’t have to. You just need to be careful about how you balance the two.

Here are our top tips on how to be a runner and a bodybuilder:

1.      Eating – If you’re lifting 3-4 times a week as well as running 3-4 times a week, then you need to keep well stocked on calories. Avoid those empty sugary calories and stick to slow releasing carbs such as oats and lean proteins.

2.      Mix up your runs – Cover different distances with each run, and include an interval run on one of those days. Interval running will help increase your overall speed, help burn more fat and help build fast-twitch muscle fibres that will benefit your lifting.

3.      Leg day – You probably don’t need telling, but never go for a run on leg day. Maxing out on squats will leave your muscles depleted, so give them a day’s rest afterwards; otherwise you’ll undo all your hard work and those muscles won’t grow.

4.      Don’t run before lifting – You need maximum strength for lifting. Running beforehand will leave your muscles tired and prone to injury.

5.      Listen to your body – If you’re feeling any discomfort, back off the exercise. Trying to power through a twinge can leave you with serious injuries that will put you out of training for long periods.

If you’re thinking of taking part in any running events, try integrating weightlifting into your regime to see if you can improve your time.

29th January 2018, 14:45
Page updated 29th Jan 2018, 14:45
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