How To Incorporate Running Into Weight Training

Running and weight training are two popular forms of exercise that offer numerous health benefits. While weight training primarily focuses on building strength and muscle, running is an excellent cardiovascular workout. Many people wonder if it’s possible to combine these two forms of exercise for maximum results. The good news is that it is indeed possible and can be highly effective. In this article, I will share my personal experiences and provide detailed insights on how to incorporate running into your weight training routine.

Benefits of Running for Weightlifters

Before we dive into the specifics, let’s discuss why incorporating running into your weight training routine can be beneficial.

Firstly, running helps to improve cardiovascular endurance, which is crucial for overall fitness. By incorporating running into your routine, you can enhance your stamina, allowing you to perform better during weightlifting sessions.

Secondly, running can aid in weight loss. It is a highly effective calorie-burning activity that can help you shed those extra pounds. By adding running to your weight training routine, you can accelerate your weight loss goals and achieve a leaner physique.

Lastly, running helps to improve joint mobility and flexibility. Weightlifting can sometimes lead to tight muscles and limited range of motion. Running helps to counteract this by promoting joint health and flexibility, enhancing your overall athletic performance.

Setting Goals

Before incorporating running into your weight training routine, it’s important to set clear goals. Determine what you want to achieve from your combined workouts. Are you looking to improve your cardiovascular endurance, lose weight, or enhance your overall fitness? Having a clear goal will help you structure your workouts accordingly.

Additionally, consider your current fitness level and any previous running experience. If you’re new to running, it’s important to start slow and gradually increase the intensity and duration of your runs. This will help prevent injuries and allow your body to adapt to the new form of exercise.

Planning Your Schedule

Once you have set your goals, it’s time to plan your schedule. Integrate running into your weight training routine in a way that allows for proper recovery and avoids overtraining. Consider the following options:

  1. Separate cardio and weight training days: On alternate days, focus solely on running or weightlifting. This allows you to give your full attention to each activity and optimize your performance.
  2. Combine both activities in one session: If time is a constraint, you can incorporate both running and weight training into a single workout. Start with a warm-up run, followed by your weightlifting routine, and finish with a cool-down run.

Variety is Key

To prevent boredom and maximize the benefits of both running and weightlifting, incorporate variety into your workouts. Experiment with different types of running workouts, such as interval training, long runs, or hill sprints. Similarly, vary your weightlifting routine by targeting different muscle groups, using different exercises, and adjusting your repetitions and weights.

Remember, the key to progress is challenging your body in new ways. By incorporating variety, you can continuously challenge your muscles and cardiovascular system, leading to better overall fitness and performance.

Listen to Your Body

As with any form of exercise, it’s important to listen to your body and prioritize rest and recovery. Running and weight training both place stress on your muscles and joints, so it’s crucial to give your body adequate time to recover.

If you experience any pain or discomfort, it’s important to address it promptly. Consult with a healthcare professional or a qualified trainer to ensure you are practicing proper form and technique.


Incorporating running into your weight training routine can be extremely beneficial for your overall fitness and performance. By setting clear goals, planning your schedule, incorporating variety, and listening to your body, you can effectively combine these two forms of exercise. Remember, consistency is key. Stick to your routine, stay motivated, and enjoy the results!