![]() ![]() Kenji Doma, studies show that running after weight training, even 6 hours apart, impairs running performance greater than running before weight training. This way, it gives you a chance to recover a bit from your run before hitting the gym.Īccording to sports training researcher Dr. That being said, schedule your running sessions in the morning, and weights in the afternoon, with an ideal six-hour rest window in between. Since running is our priority, we want to feel our best for our running sessions. ![]() When organizing your training plan, the best way to work in weight training is to add them on the afternoon of the same day you run speedwork sessions. In that case, you will have to make some adjustments, double sessions, to fit this into a 7-day weekly plan. Suppose you are running six sessions a week but also need to fit in two weight training sessions and still have at least one full day of rest. This practice is commonly practiced with triathletes as they need to work in a minimum of three different sports plus weight training! Most seasoned runners also work in double sessions to increase volume, or as we are going to explore, add strength training. This is when we consider adding “double sessions” to our training program to be able to fit everything in. A double session is a day where you train twice a day, ideally once in the morning, and once in the afternoon and evening. Double SessionsĪs we progress as athletes and runners, our training load increases, and time becomes tight. Yes, you can and should do cardio and weights on the same day.īut let’s take a look at how exactly to make it work and why you should organize your training schedule this way. Related: Working Out Twice A Day: Pros, Cons + How To Maximize Results Should You Do Cardio and Weights On The Same Day? Now that we have a clear idea of each of these components let’s get to the question you’ve all been waiting for, and see how we can adequately organize our training program. Some important factors to consider when weight training is to start slow, with either just bodyweight or little weight, perfect the technique and posture of the exercises you perform, and don’t skip the rest between sets. This will strengthen our muscles, protect our joints, improve our speed, running economy, and overall athletic performance. This is done using bodyweight, resistance bands, dumbbells, kettlebells, a great variety of weight machines, and fun gym toys!Īs runners, we should incorporate strength training into our weekly plan, ideally two sessions. Still, some of us work in cross-training such as biking, rowing, or elliptical to reduce impact and ultimately the risk of injury.Ĭardio takes up most of our training schedule, but please, don’t forget about our valuable weight training! What is weight training?Īccording to Merriam Webster, weight training is a system of conditioning involving lifting weights, especially for strength and endurance.Īs cardiovascular exercise strengthens your heart, weight training, or “ strength training” strengthens other muscles in your body. If it gets that heart rate up and keeps it up, it’s cardio!Īs runners, most of our cardio is actual running. Some examples include biking, swimming, power walking, jumping rope, rowing, high-intensity circuit training, dancing, the list goes on and on. This type of exercise will improve the function of your heart, circulatory system, and lungs.Ĭardio is not just running but includes loads of other types of physical activities.
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